Remaked fst7
This program is for people who wants to do fst7 program but not with much volume.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 2 | Pec Deck (Machine) | 2 | 8–10 reps | @10 |
| 3 | Chest Press (Machine) | 1 | 6–8 reps | @10 |
| 4 | Incline Chest Press (Machine) | 1 | 6–8 reps | @10 |
| 5 | Cable Crossover | 7 | 10 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 7 | Single Arm Tricep Extension (Cable) | 1 | 8–10 reps | @10 |
| 8 | JM Press (Smith Machine) | 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 3 | Pull-Up (Bodyweight) | 2 | AMRAP | @10 |
| 4 | Seated Row (Cable) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 5 | Seated Wide-Grip Row (Cable) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 6 | Standing Pullover (Cable) | 7 | 10 reps | @8 |
| 7 | Standing Calf Raise | 1 | 8–10 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 8 | Seated Calf Raise | 1 | 10–15 reps | @10 |
| 9 | Calf Raise (Leg Press) | 7 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 6–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 3 | Lateral Raise (Machine) | 7 | 10 reps | @8 |
| 4 | Rear Delt Fly (Dumbbell) | 1 | 6–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 5 | Single Arm Rear Delt Cable Fly | 2 | 10–12 reps | @10 |
| 6 | Single Arm Biceps Curls (cable) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 7 | Preacher Curls (Machine) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 2 | Bench Press (Close Grip) | 1 | 6–8 reps | @10 |
| 3 | Single Arm Tricep Extension (Cable) | 1 | 8–10 reps | @10 |
| 4 | Overhead Tricep Extension (Cable) | 7 | 10 reps | @8 |
| 5 | Single Arm Biceps Curls (cable) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 6 | Preacher Curls (Machine) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 7 | Seated Calf Raise | 1 | 8–10 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 8 | Standing Calf Raise | 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Adductor (Machine) | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 2 | Leg Extension | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 3 | Hack Squat | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 4 | Leg Press | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 5 | Leg Extension | 7 | 10 reps | @8 |
| 6 | Lying Leg Curl | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 7 | Single-Leg Leg Curl | 1 | 6–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 8 | Leg Curl | 7 | 10 reps | @8 |
Common questions
Yes, Remaked fst7 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 80 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.
Remaked fst7 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Remaked fst7 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.
Get started
