5x5 FST-7 Fusion Program
General
Intermediate
None
Plan Details
The 5x5 FST-7 Fusion Program routine by brucelynch is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
1. Strength + Hypertrophy • Main 5×5 lifts ? build raw strength • Secondary 6–8 rep lifts ? size + upper-chest / lats / shoulders • FST-7 finishers ? muscle fullness, pump, fascia stretch ? better long-term growth 2. Rest Periods • 5×5 ? 2–3 min • 6–8 rep ? 90 sec • Accessories ? 60–90 sec • FST-7 ? 30–40 sec 3. Progression • Every 3-week wave: increase weight slightly on main lifts and secondary heavy lifts • If you can complete all reps clean ? +5 lbs upper body, +10 lbs lower body next wave • Accessories & FST-7 ? aim to increase mind-muscle connection / stretch / contraction, not necessarily load 4. Form & Tempo • FST-7 ? slow eccentric (2–3 sec), full squeeze at peak • Hypertrophy ? moderate tempo (2:0:1) • Strength ? explosive concentric, controlled eccentric 5. Tracking Tips • JFit allows notes ? track RPE, energy level, pump quality • For FST-7, note stretch / contraction on each set • Track weights for secondary lifts to ensure progressive overload 6. Optional Adjustments • If recovery is tough, drop accessories by 1 exercise • You can rotate FST-7 finishers weekly (e.g., cable fly ? pec deck ? dumbbell fly)
Routine detail
Day 1
Chest
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 8,8,8,5,5 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12,10,8 Reps
Dip
2 Sets x 1 Reps
Machine Fly
7 Sets x 4,4,4,10,10,10,10 Reps
Day 2
Back
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Seated Row
7 Sets x 8 Reps
Day 3
Shoulders
Est. 0 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Cable Lateral Raise
7 Sets x 12 Reps
Day 4
Legs
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Single-Leg Press
4 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
7 Sets x 12,12,12,10,10,10,10 Reps
Day 5
Bi’s & Tri’s
Est. 0 min
9 exercises
Barbell Curl
4 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
7 Sets x 8 Reps
