FST-Full Body 5 Day - JEFIT

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FST-Full Body 5 Day - JEFIT

FST-Full Body 5 Day banner

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 Demonstration

Barbell Curl

4 Sets x 8 Reps

Dumbell Hammer Curl to Press Demonstration

Dumbell Hammer Curl to Press

4 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

7 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

7 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

7 Sets x 15 Reps

Tue

DAY 2: LEGS AND ABS

Est. 96 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

7 Sets x 15 Reps

Barbell Step-Up Demonstration

Barbell Step-Up

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

7 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 8 Reps

Cable Crunch Kneeling Rotation Demonstration

Cable Crunch Kneeling Rotation

4 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

7 Sets x 15 Reps

Thu

DAY 4: CHEST, TRICEPS AND GLUTES

Est. 87 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

7 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

7 Sets x 15 Reps

Barbell Kneeling Squat Demonstration

Barbell Kneeling Squat

4 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 8 Reps

Flutter Kick Demonstration

Flutter Kick

7 Sets x 15 Reps

Fri

DAY 5: BACK AND CALVES

Est. 93 min

10 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

7 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 8 Reps

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

7 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

4 Sets x 8 Reps

Medicine Ball Throw (Stability Ball) Demonstration

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 Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

7 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

7 Sets x 15 Reps