Hany's FST-7 workout
A: Treadmill 3% incline 10min Air squat x10 Walking lunges x10 Hyper extensions x15 B: Upright bike 6-10 Push ups 10 Right row 10 Lat pull down 10
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hany's FST-7 workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Hany's FST-7 workout is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hany's FST-7 workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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