FST7, 5 days split
Bulking
Advanced
Machine strength
Plan Details
The FST7, 5 days split routine by SzymonBarwacz is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Basic idea of training is to do it in split version. You do heavy exercises before main exercise with range of 8-12 reps resting proper amount of time with relatively high weight (3-4 sets). Last exercise preferentially isolated exercise consists of 7 sets (8-12 reps each) with short breaks (30-45s!). You can decrease weight to be able to stay in 8-12 rep range. In betweet sets you should drink a lot of water, additional stretching and constricting (posing) is adviced. After finishing muscle group do fascial stretching for trained muscle. Training stimulate fascia stretch what afect muscle growth. A lot of bodybuilding stars based their trainings on fst7 method, try it yourself!
Routine detail
Mon
Arms + calves
Est. 71 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
7 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
7 Sets x 8 Reps
Tue
Legs
Est. 68 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
7 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
7 Sets x 8 Reps
Thu
Chest and front shoulders + abs
Est. 71 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
7 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Weight Plate Front Raise
7 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Seated Crunch
7 Sets x 8 Reps
Fri
Backs + shoulders
Est. 60 min
7 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
7 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
7 Sets x 8 Reps
Sat
Shoulders + biceps + glutes
Est. 70 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Deltoid Raise
7 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
7 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Hip Abduction
7 Sets x 8 Reps
