Free personalized workout plan

FST-7 Workout Program

By Hany Rambod

Experience

Advanced (3+ years)

Days per week

5 days

Time

89 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

FST-7 (aka Fascia Stretch Training) is a bodybuilding workout routine designed to induce maximal hypertrophy by stretching the fascia, which is connective tissue in the body that separates muscle from

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Medicine Ball

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Advanced (3+ years)

Time

89 minutes

Genders

Female, Male

Days per week

5 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

FST-7 (aka Fascia Stretch Training) is a bodybuilding workout routine designed to induce maximal hypertrophy by stretching the fascia, which is connective tissue in the body that separates muscle from

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Medicine Ball

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

Week 1


Back & Tricep Blast

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes


3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps


*add 5 partial reps to the last set of each exercises

ExerciseSetsRepsRestNotes
1. Reverse-Grip Pulldown3 sets10 - 12 reps45s
2. Cable Close Grip Pulldown
Cable Close Grip Pulldown
3 sets8 - 10 reps45s
3. Reverse Grip Bent-Over Rows3 sets8 - 10 reps45s
4. Seated Cable Row
Seated Cable Row
3 sets10 - 12 reps45s
5. Straight-Arm Pulldown7 sets8 - 12 reps45s
6. Rope Pressdown3 sets10 - 12 reps45s
7. Close-Grip Bench Press
Close-Grip Bench Press
3 sets8 - 10 reps45s
8. Weighted Triceps Dip3 sets8 - 10 reps45s
9. Triceps Overhead Extension with Rope7 sets8 - 12 reps45s

Shoulders & Biceps Blasts

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol B


Upright bike Level 6 for 10 minutes


3 rounds each


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

ExerciseSetsRepsRestNotes
1. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets10 - 12 reps45s
Do it seated
2. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets8 - 10 reps45s
3. Spider Bench Front Raise
Spider Bench Front Raise
3 sets8 - 10 reps45s
4. Dumbbell Lateral Raise
Dumbbell Lateral Raise
7 sets8 - 12 reps45s
Do it standing
5. Spider Curl7 sets10 - 12 reps45s
6. EZ-Bar Curl
EZ-Bar Curl
3 sets8 - 10 reps45s
Do it standing
7. Machine Preacher Curls3 sets8 - 10 reps45s
8. Cable Hammer Curl
Cable Hammer Curl
7 sets10 - 12 reps45s

Legs & Abs

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol A


Treadmill, 3% incline 3 mph, 10 minutes walking


3 rounds each


air squats 10 reps


walking lunges 10 reps per leg


hyper extensions 15 reps




*add 5 partial reps to the last set of each exercises


***Do abs as a circuit with no rest between sets.

Rest 60 seconds after each circuit.

ExerciseSetsRepsRestNotes
1. Leg Extensions4 sets12 - 15 reps45s
2. Barbell Squat3 sets8 - 10 reps45s
3. Machine Hack Squat3 sets8 - 10 reps45s
4. 45 Degree Leg Press7 sets15 - 20 reps45s
5. Seated Leg Curl3 sets10 - 12 reps45s
6. Stiff-Legged Barbell Deadlift3 sets8 - 10 reps45s
7. Lying Leg Curls7 sets8 - 12 reps45s
8. Reverse Crunch14 - 20 sets4 reps45s
9. Medicine Ball Russian Twist4 sets14 - 20 reps60s
10. V-up4 sets14 - 20 reps60s
11. Mountain Climber4 setsAMAP reps60s

Chest & Calves

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol B


Upright bike Level 6 for 10 minutes


3 rounds each


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

ExerciseSetsRepsRestNotes
1. Hammer Strength Machine Incline Bench Press
Hammer Strength Machine Incline Bench Press
4 sets10 - 12 reps45s
2. Dumbbell Flys
Dumbbell Flys
3 sets8 - 10 reps60s
3. Machine Bench Press3 sets8 - 10 reps45s
4. Cable Standing Fly
Cable Standing Fly
7 sets10 - 12 reps60s
5. Standing Calf Raises4 sets15 - 20 reps60s
6. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
4 sets15 - 20 reps60s
7. Seated Calf Raise Machine
Seated Calf Raise Machine
7 sets15 - 20 reps60s

Biceps & Triceps

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps


*add 5 partial reps to the last set of each exercises

Week 2


Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

Shoulders & Biceps Blasts

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets10 - 12 reps45s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets8 - 10 reps45s
Do it seated
3. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets8 - 10 reps45s
Do it standing up
4. Spider Bench Front Raise
Spider Bench Front Raise
7 sets8 - 12 reps45s
5. Spider Curl7 sets10 - 12 reps60s
6. Machine Preacher Curls3 sets8 - 10 reps60s
7. Alternating Incline Dumbbell Biceps Curl3 sets8 - 10 reps60s
8. EZ-Bar Curl
EZ-Bar Curl
7 sets10 - 12 reps60s
Do it standing

Legs & Abs

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol A


Treadmill, 3% incline 3mph, 10 minutes walking

3 rounds each


air squats 10 reps


walking lunges 10 reps per leg


hyper extensions 15 reps


*add 5 partial reps to the last set of each exercises


***Do abs as a circuit with no rest between sets.

Rest 60 seconds after each circuit.

ExerciseSetsRepsRestNotes
1. Dumbbell Lunges
Dumbbell Lunges
4 sets12 - 15 reps45s
2. Barbell Squat3 sets8 - 10 reps45s
3. 45 Degree Leg Press3 sets8 - 10 reps45s
4. Leg Extensions7 sets15 - 20 reps45s
5. Reverse hack Squat3 sets10 - 12 reps45s
6. Stiff-Legged Barbell Deadlift3 sets8 - 10 reps45s
7. Seated Leg Curl7 sets8 - 12 reps45s
8A. Crunches
Crunches
4 sets14 - 20 reps45s
8B. Medicine Ball Russian Twist4 sets14 - 20 reps45s
8C. Hanging Leg Raise
Hanging Leg Raise
4 sets14 - 20 reps45s
8D. V-up4 setsAMAP reps45s

Chest & Calves

Scroll to top



Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

Biceps & Triceps

Scroll to top



Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

Week 3


Back & Tricep Blast

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes


3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps


*add 5 partial reps to the last set of each exercises

ExerciseSetsRepsRestNotes
1. Reverse-Grip Pulldown3 sets10 - 12 reps45s
2. Cable Close Grip Pulldown
Cable Close Grip Pulldown
3 sets8 - 10 reps45s
3. Reverse Grip Bent-Over Rows3 sets8 - 10 reps45s
4. Seated Cable Row
Seated Cable Row
3 sets10 - 12 reps45s
5. Straight-Arm Pulldown7 sets8 - 12 reps45s
6. Rope Pressdown3 sets10 - 12 reps45s
7. Close-Grip Bench Press
Close-Grip Bench Press
3 sets8 - 10 reps45s
8. Weighted Triceps Dip3 sets8 - 10 reps45s
9. Triceps Overhead Extension with Rope7 sets8 - 12 reps45s

Shoulders & Biceps Blasts

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol B


Upright bike Level 6 for 10 minutes


3 rounds each


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

ExerciseSetsRepsRestNotes
1. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets10 - 12 reps45s
Do it seated
2. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets8 - 10 reps45s
3. Spider Bench Front Raise
Spider Bench Front Raise
3 sets8 - 10 reps45s
4. Dumbbell Lateral Raise
Dumbbell Lateral Raise
7 sets8 - 12 reps45s
Do it standing
5. Spider Curl7 sets10 - 12 reps45s
6. EZ-Bar Curl
EZ-Bar Curl
3 sets8 - 10 reps45s
Do it standing
7. Machine Preacher Curls3 sets8 - 10 reps45s
8. Cable Hammer Curl
Cable Hammer Curl
7 sets10 - 12 reps45s

Legs & Abs

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol A


Treadmill, 3% incline 3 mph, 10 minutes walking


3 rounds each


air squats 10 reps


walking lunges 10 reps per leg


hyper extensions 15 reps




*add 5 partial reps to the last set of each exercises


***Do abs as a circuit with no rest between sets.

Rest 60 seconds after each circuit.

ExerciseSetsRepsRestNotes
1. Leg Extensions4 sets12 - 15 reps45s
2. Barbell Squat3 sets8 - 10 reps45s
3. Machine Hack Squat3 sets8 - 10 reps45s
4. 45 Degree Leg Press7 sets15 - 20 reps45s
5. Seated Leg Curl3 sets10 - 12 reps45s
6. Stiff-Legged Barbell Deadlift3 sets8 - 10 reps45s
7. Lying Leg Curls7 sets8 - 12 reps45s
8. Reverse Crunch14 - 20 sets4 reps45s
9. Medicine Ball Russian Twist4 sets14 - 20 reps60s
10. V-up4 sets14 - 20 reps60s
11. Mountain Climber4 setsAMAP reps60s

Chest & Calves

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol B


Upright bike Level 6 for 10 minutes


3 rounds each


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

ExerciseSetsRepsRestNotes
1. Hammer Strength Machine Incline Bench Press
Hammer Strength Machine Incline Bench Press
4 sets10 - 12 reps45s
2. Dumbbell Flys
Dumbbell Flys
3 sets8 - 10 reps60s
3. Machine Bench Press3 sets8 - 10 reps45s
4. Cable Standing Fly
Cable Standing Fly
7 sets10 - 12 reps60s
5. Standing Calf Raises4 sets15 - 20 reps60s
6. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
4 sets15 - 20 reps60s
7. Seated Calf Raise Machine
Seated Calf Raise Machine
7 sets15 - 20 reps60s

Biceps & Triceps

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps


*add 5 partial reps to the last set of each exercises

Week 4


Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

Shoulders & Biceps Blasts

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets10 - 12 reps45s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets8 - 10 reps45s
Do it seated
3. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets8 - 10 reps45s
Do it standing up
4. Spider Bench Front Raise
Spider Bench Front Raise
7 sets8 - 12 reps45s
5. Spider Curl7 sets10 - 12 reps60s
6. Machine Preacher Curls3 sets8 - 10 reps60s
7. Alternating Incline Dumbbell Biceps Curl3 sets8 - 10 reps60s
8. EZ-Bar Curl
EZ-Bar Curl
7 sets10 - 12 reps60s
Do it standing

Legs & Abs

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol A


Treadmill, 3% incline 3mph, 10 minutes walking

3 rounds each


air squats 10 reps


walking lunges 10 reps per leg


hyper extensions 15 reps


*add 5 partial reps to the last set of each exercises


***Do abs as a circuit with no rest between sets.

Rest 60 seconds after each circuit.

ExerciseSetsRepsRestNotes
1. Dumbbell Lunges
Dumbbell Lunges
4 sets12 - 15 reps45s
2. Barbell Squat3 sets8 - 10 reps45s
3. 45 Degree Leg Press3 sets8 - 10 reps45s
4. Leg Extensions7 sets15 - 20 reps45s
5. Reverse hack Squat3 sets10 - 12 reps45s
6. Stiff-Legged Barbell Deadlift3 sets8 - 10 reps45s
7. Seated Leg Curl7 sets8 - 12 reps45s
8A. Crunches
Crunches
4 sets14 - 20 reps45s
8B. Medicine Ball Russian Twist4 sets14 - 20 reps45s
8C. Hanging Leg Raise
Hanging Leg Raise
4 sets14 - 20 reps45s
8D. V-up4 setsAMAP reps45s

Chest & Calves

Scroll to top



Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

Biceps & Triceps

Scroll to top



Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises


Date Created: 1/13/20, 3:07 AM


Last Updated: 11/29/20, 9:42 PM

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