FST-Full Body 5 Day
Bulking
Intermediate
Machine strength
Plan Details
The FST-Full Body 5 Day routine by RoyEStauffer is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Day 1: BICEPS, TRICEPS, AND CALVES
Est. 85 min
9 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbell Hammer Curl to Press
4 Sets x 8 Reps
Cable Bicep Curl
7 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
7 Sets x 15 Reps
Tue
DAY 2: LEGS AND ABS
Est. 96 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
7 Sets x 15 Reps
Barbell Step-Up
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Leg Curl (Prone)
7 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Cable Crunch Kneeling Rotation
4 Sets x 8 Reps
Hanging Knee Raise
7 Sets x 15 Reps
Thu
DAY 4: CHEST, TRICEPS AND GLUTES
Est. 87 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
7 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Shoulder Extension
7 Sets x 15 Reps
Barbell Kneeling Squat
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Flutter Kick
7 Sets x 15 Reps
Fri
DAY 5: BACK AND CALVES
Est. 93 min
10 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Cable Seated Row
7 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Single-Leg Calf Press
7 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Dumbbell Wood Chop
4 Sets x 8 Reps
Medicine Ball Throw (Stability Ball)
7 Sets x 15 Reps
Sat
DAY 6: SHOULDERS AND BICEPS
Est. 78 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
7 Sets x 15 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable Bicep Curl
7 Sets x 15 Reps
