FST7 phase 1
Bulking
Beginner
Machine strength
Plan Details
The FST7 phase 1 routine by NickWong2 is a 11 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Back triceps 2
Est. 78 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 11 Reps
Cable V Bar Pulldown
3 Sets x 11 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Shoulder Extension
7 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 11 Reps
Barbell Bench Press (Close Grip)
3 Sets x 9 Reps
Weighted Tricep Dip
3 Sets x 9 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 11 Reps
Cable Elevated Row
3 Sets x 11 Reps
Mon
Back triceps 1
Est. 69 min
9 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
7 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Tue
Shoulders biceps 1
Est. 71 min
8 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Dublin Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 9 Reps
Dumbbell Lateral Raise
7 Sets x 10 Reps
Barbell Spider Curl
7 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope Hammer Curl
7 Sets x 10 Reps
Tue
Shoulders biceps 2
Est. 85 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 11 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 9 Reps
Barbell Front Raise
7 Sets x 11 Reps
Barbell Spider Curl
7 Sets x 11 Reps
Barbell Preacher Curl
3 Sets x 9 Reps
Dumbbell Incline Curl
3 Sets x 9 Reps
EZ Bar Curl
7 Sets x 11 Reps
Wed
Legs abs 1
Est. 116 min
11 exercises
Machine Leg Extension
4 Sets x 13 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Machine Leg Press
7 Sets x 18 Reps
Machine Seated Leg Curl
3 Sets x 11 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
7 Sets x 11 Reps
Reverse Crunch
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Mountain Climber
4 Sets x 50 Reps
Wed
Legs abs 2
Est. 115 min
11 exercises
Dumbbell Lunge
4 Sets x 11 Reps
Barbell Squat
3 Sets x 9 Reps
Machine Leg Press
3 Sets x 9 Reps
Machine Leg Extension
7 Sets x 20 Reps
Barbell Hack Squat
3 Sets x 11 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 11 Reps
Machine Seated Leg Curl
7 Sets x 11 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Thu
Chest calves 1
Est. 78 min
7 exercises
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 11 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
7 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Seated Calf Raise
7 Sets x 20 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Thu
Chest calves 2
Est. 63 min
6 exercises
Dumbbell Fly
4 Sets x 11 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 9 Reps
Leverage Incline Chest Press
7 Sets x 11 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Calf Raise
7 Sets x 20 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Fri
Biceps triceps 2
Est. 71 min
8 exercises
Barbell Spider Curl
7 Sets x 11 Reps
Dumbbell Incline Curl
3 Sets x 9 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
7 Sets x 11 Reps
Barbell Bench Press (Close Grip)
3 Sets x 11 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 9 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 9 Reps
Cable High Pulley Tricep Extension
7 Sets x 11 Reps
Fri
Biceps triceps
Est. 81 min
8 exercises
Dumbbell Seated Bicep Curl
7 Sets x 11 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Spider Curl
7 Sets x 11 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 11 Reps
Barbell Bench Press (Close Grip)
3 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Sun
Compound
Est. 18 min
2 exercises
Barbell Rack Pull
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
