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Hany's FST-7 workout

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Program Description

FST-7 sets the standard for you optimizing your physique's genetic potential. And this workout is from Hany Rambod who was Chris Bumstead's coach.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 13, 2026 06:00
  • Last Edited
    Mar 13, 2026 07:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Biceps
13.3%
Front Delts
10.8%
Chest
7.8%
Hamstrings
6.4%
Forearms
6.2%
Abs
6.1%
Middle Delts
5.7%
Quadriceps
5.5%
Lats
5.2%
Upper Back
4.9%
Glutes
4.5%
Calves
3.9%
Rear Delts
2.4%
Lower Back
0.9%
Adductors
0.7%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Low Row
3
8-12 reps
-
4
Straight Arm Pulldown
7
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Dip (Assisted)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lat pullover
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Dip (Assisted)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Low Row
3
8-12 reps
-
4
Straight Arm Pulldown
7
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Dip (Assisted)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lat pullover
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Dip (Assisted)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Low Row
3
8-12 reps
-
4
Straight Arm Pulldown
7
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Dip (Assisted)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lat pullover
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Dip (Assisted)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Low Row
3
8-12 reps
-
4
Straight Arm Pulldown
7
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Dip (Assisted)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lat pullover
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Dip (Assisted)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Low Row
3
8-12 reps
-
4
Straight Arm Pulldown
7
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Dip (Assisted)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lat pullover
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Dip (Assisted)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Low Row
3
8-12 reps
-
4
Straight Arm Pulldown
7
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Dip (Assisted)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lat pullover
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Dip (Assisted)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Spider Bench Front Raises
3
8-10 reps
-
4
Lateral Raise (Cable)
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Hammer Curl (Cable)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Spider Bench Front Raises
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Spider Bench Front Raises
3
8-10 reps
-
4
Lateral Raise (Cable)
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Hammer Curl (Cable)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Spider Bench Front Raises
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Spider Bench Front Raises
3
8-10 reps
-
4
Lateral Raise (Cable)
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Hammer Curl (Cable)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Spider Bench Front Raises
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Spider Bench Front Raises
3
8-10 reps
-
4
Lateral Raise (Cable)
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Hammer Curl (Cable)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Spider Bench Front Raises
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Spider Bench Front Raises
3
8-10 reps
-
4
Lateral Raise (Cable)
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Hammer Curl (Cable)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Spider Bench Front Raises
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Spider Bench Front Raises
3
8-10 reps
-
4
Lateral Raise (Cable)
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Hammer Curl (Cable)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Spider Bench Front Raises
7
8-12 reps
-
5
Spider Curl
7
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
8
Bicep Curl (EZ Bar)
7
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Press (45 Degrees)
7
15-20 reps
-
5
Leg Curl
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
7
8-12 reps
-
8A
Reverse Abs Crunch (Bodyweight)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
V-Up
4
14-20 reps
-
9
Mountain Climber
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-12 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
7
15-20 reps
-
5
Hack Squat
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
3
8-12 reps
-
8A
Abs Crunch (Machine)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
Lying Leg Raise
4
14-20 reps
-
9
V-Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Press (45 Degrees)
7
15-20 reps
-
5
Leg Curl
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
7
8-12 reps
-
8A
Reverse Abs Crunch (Bodyweight)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
V-Up
4
14-20 reps
-
9
Mountain Climber
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-12 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
7
15-20 reps
-
5
Hack Squat
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
3
8-12 reps
-
8A
Abs Crunch (Machine)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
Lying Leg Raise
4
14-20 reps
-
9
V-Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Press (45 Degrees)
7
15-20 reps
-
5
Leg Curl
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
7
8-12 reps
-
8A
Reverse Abs Crunch (Bodyweight)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
V-Up
4
14-20 reps
-
9
Mountain Climber
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-12 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
7
15-20 reps
-
5
Hack Squat
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
3
8-12 reps
-
8A
Abs Crunch (Machine)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
Lying Leg Raise
4
14-20 reps
-
9
V-Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Press (45 Degrees)
7
15-20 reps
-
5
Leg Curl
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
7
8-12 reps
-
8A
Reverse Abs Crunch (Bodyweight)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
V-Up
4
14-20 reps
-
9
Mountain Climber
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-12 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
7
15-20 reps
-
5
Hack Squat
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
3
8-12 reps
-
8A
Abs Crunch (Machine)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
Lying Leg Raise
4
14-20 reps
-
9
V-Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Press (45 Degrees)
7
15-20 reps
-
5
Leg Curl
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
7
8-12 reps
-
8A
Reverse Abs Crunch (Bodyweight)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
V-Up
4
14-20 reps
-
9
Mountain Climber
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-12 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
7
15-20 reps
-
5
Hack Squat
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
3
8-12 reps
-
8A
Abs Crunch (Machine)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
Lying Leg Raise
4
14-20 reps
-
9
V-Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Press (45 Degrees)
7
15-20 reps
-
5
Leg Curl
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
7
8-12 reps
-
8A
Reverse Abs Crunch (Bodyweight)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
V-Up
4
14-20 reps
-
9
Mountain Climber
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-12 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
7
15-20 reps
-
5
Hack Squat
3
10-12 reps
-
6
Stiff Leg Deadlift
3
8-10 reps
-
7
Lying Leg Curl
3
8-12 reps
-
8A
Abs Crunch (Machine)
4
14-20 reps
-
8B
Russian Twist (Dumbbell)
4
14-20 reps
-
8C
Lying Leg Raise
4
14-20 reps
-
9
V-Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Fly (Cable)
7
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
7
Seated Calf Raise
7
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Chest Press (Machine)
7
10-12 reps
-
5
Calf Raise (Leg Press)
4
16-20 reps
-
6
Standing Calf Raise
7
16-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Fly (Cable)
7
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
7
Seated Calf Raise
7
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Chest Press (Machine)
7
10-12 reps
-
5
Calf Raise (Leg Press)
4
16-20 reps
-
6
Standing Calf Raise
7
16-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Fly (Cable)
7
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
7
Seated Calf Raise
7
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Chest Press (Machine)
7
10-12 reps
-
5
Calf Raise (Leg Press)
4
16-20 reps
-
6
Standing Calf Raise
7
16-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Fly (Cable)
7
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
7
Seated Calf Raise
7
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Chest Press (Machine)
7
10-12 reps
-
5
Calf Raise (Leg Press)
4
16-20 reps
-
6
Standing Calf Raise
7
16-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Fly (Cable)
7
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
7
Seated Calf Raise
7
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Chest Press (Machine)
7
10-12 reps
-
5
Calf Raise (Leg Press)
4
16-20 reps
-
6
Standing Calf Raise
7
16-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Fly (Cable)
7
10-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
7
Seated Calf Raise
7
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Chest Press (Machine)
7
10-12 reps
-
5
Calf Raise (Leg Press)
4
16-20 reps
-
6
Standing Calf Raise
7
16-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Spider Curl
7
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
8
Tricep Rope Push Down (Cable)
7
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Seated Dumbbell Curl
7
10-12 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-10 reps
-
7
Overhead Extension (EZ Bar)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Spider Curl
7
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
8
Tricep Rope Push Down (Cable)
7
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Seated Dumbbell Curl
7
10-12 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-10 reps
-
7
Overhead Extension (EZ Bar)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Spider Curl
7
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
8
Tricep Rope Push Down (Cable)
7
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Seated Dumbbell Curl
7
10-12 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-10 reps
-
7
Overhead Extension (EZ Bar)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Spider Curl
7
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
8
Tricep Rope Push Down (Cable)
7
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Seated Dumbbell Curl
7
10-12 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-10 reps
-
7
Overhead Extension (EZ Bar)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Spider Curl
7
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
8
Tricep Rope Push Down (Cable)
7
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Seated Dumbbell Curl
7
10-12 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-10 reps
-
7
Overhead Extension (EZ Bar)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Spider Curl
7
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
8
Tricep Rope Push Down (Cable)
7
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
7
10-12 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Preacher Curl (Machine)
3
8-10 reps
-
4
Seated Dumbbell Curl
7
10-12 reps
-
5
Bench Press (Close Grip)
3
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-10 reps
-
7
Overhead Extension (EZ Bar)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
-
3
Cable Low Row
3 Sets
8-12 Reps
-
4
Straight Arm Pulldown
7 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
6
Close Grip Bench Press (Smith Machine)
3 Sets
8-10 Reps
-
7
Dip (Assisted)
3 Sets
8-10 Reps
-
8
Overhead Tricep Extension (Cable)
7 Sets
8-12 Reps
-
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Spider Bench Front Raises
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
7 Sets
8-12 Reps
-
5
Spider Curl
7 Sets
10-12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
7
Preacher Curl (Machine)
3 Sets
8-10 Reps
-
8
Hammer Curl (Cable)
7 Sets
10-12 Reps
-
Day 3
1
Leg Extension
4 Sets
12-15 Reps
-
2
Squat (Smith Machine)
3 Sets
8-10 Reps
-
3
Hack Squat
3 Sets
8-10 Reps
-
4
Leg Press (45 Degrees)
7 Sets
15-20 Reps
-
5
Leg Curl
3 Sets
10-12 Reps
-
6
Stiff Leg Deadlift
3 Sets
8-10 Reps
-
7
Lying Leg Curl
7 Sets
8-12 Reps
-
8A
Reverse Abs Crunch (Bodyweight)
4 Sets
14-20 Reps
-
8B
Russian Twist (Dumbbell)
4 Sets
14-20 Reps
-
8C
V-Up
4 Sets
14-20 Reps
-
9
Mountain Climber
4 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
10-12 Reps
-
2
Pec Deck (Machine)
3 Sets
8-10 Reps
-
3
Chest Press (Machine)
3 Sets
8-10 Reps
-
4
Chest Fly (Cable)
7 Sets
10-12 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-
6
Calf Raise (Leg Press)
4 Sets
15-20 Reps
-
7
Seated Calf Raise
7 Sets
15-20 Reps
-
Day 5
1
Seated Dumbbell Curl
7 Sets
10-12 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
-
3
Preacher Curl (Machine)
3 Sets
8-10 Reps
-
4
Spider Curl
7 Sets
10-12 Reps
-
5
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
6
Close Grip Bench Press (Smith Machine)
3 Sets
8-10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
8
Tricep Rope Push Down (Cable)
7 Sets
8-12 Reps
-