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Remaked fst7

by ZaYYo
9 athletes joined

Program Description

Fst7 for "naturals"

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jan 23, 2025 07:02
  • Last Edited
    Sep 07, 2025 07:09

Summary

Transform your upper body with the **Remaked fst7** program, designed to maximize strength and muscle growth in just one week. This 5-day routine combines targeted exercises for the chest, triceps, back, and calves, utilizing a full gym setup to ensure you have everything you need for optimal performance. Each session features a mix of machines and free weights, focusing on high-intensity sets to push your limits and ignite results. Get ready to elevate your training and sculpt your physique with this effective, no-nonsense approach!
Muscle Engagement
Front
Back
MuscleSet
Chest
12%
Triceps
11.8%
Middle Delts
9.1%
Hamstrings
8.9%
Front Delts
8.7%
Lats
8.6%
Calves
8.6%
Quadriceps
8.6%
Upper Back
8.3%
Biceps
7.7%
Rear Delts
3.8%
Glutes
1.6%
Adductors
1.3%
Lower Back
0.5%
Abs
0.3%
Abductors
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Chest Press (Machine)
1
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
1
6-8 reps
RPE 10
5
Cable Crossover
7
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 10
8
JM Press (Smith Machine)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
6
Standing Pullover (Cable)
7
10 reps
RPE 8
7
Standing Calf Raise
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Calf Raise (Leg Press)
7
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
7
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
RPE 10
6
Single Arm Biceps Curls (cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Preacher Curls (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
6-8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
10 reps
RPE 8
5
Single Arm Biceps Curls (cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
6
Preacher Curls (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
8
Standing Calf Raise
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Extension
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Hack Squat
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Leg Extension
7
10 reps
RPE 8
6
Lying Leg Curl
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Single-Leg Leg Curl
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
8
Leg Curl
7
10 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@10
3
Chest Press (Machine)
1 Set
6-8 Reps
@10
4
Incline Chest Press (Machine)
1 Set
6-8 Reps
@10
5
Cable Crossover
7 Sets
10 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
@10
8
JM Press (Smith Machine)
1 Set
6-8 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
6
Standing Pullover (Cable)
7 Sets
10 Reps
@8
7
Standing Calf Raise
1 Set
1 Set
8-10 Reps
10-15 Reps
@10
@10
8
Seated Calf Raise
1 Set
10-15 Reps
@10
9
Calf Raise (Leg Press)
7 Sets
10 Reps
@8
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@10
@10
3
Lateral Raise (Machine)
7 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@10
@10
5
Single Arm Rear Delt Cable Fly
2 Sets
10-12 Reps
@10
6
Single Arm Biceps Curls (cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Preacher Curls (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
Day 4
1
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2
Bench Press (Close Grip)
1 Set
6-8 Reps
@10
3
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
@10
4
Overhead Tricep Extension (Cable)
7 Sets
10 Reps
@8
5
Single Arm Biceps Curls (cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
6
Preacher Curls (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Seated Calf Raise
1 Set
1 Set
8-10 Reps
10-15 Reps
@10
@10
8
Standing Calf Raise
1 Set
12 Reps
@10
Day 5
1
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
3
Hack Squat
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
4
Leg Press
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
5
Leg Extension
7 Sets
10 Reps
@8
6
Lying Leg Curl
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Single-Leg Leg Curl
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
8
Leg Curl
7 Sets
10 Reps
@8