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High Volume Classic FST-7 Split
IntermediateFree

High Volume Classic FST-7 Split

FST-7 High Volume

· Jan 2026
4athletes running this program
Free on iOS & Android

Overview

Length
8 weeks
Days / week
5 days
Level
Intermediate
Goal
Muscle
Equipment
Full Gym
Session length
90 min
Classic FST-7 split designed for those who are 1-2 years into lifting. Spider Curls can be Supplemented with Other Isolated Curl styles. Front Raises can be Spider Bench or Sitting.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
14.7%
Biceps
13.1%
Front Delts
10.1%
Chest
7.2%
Hamstrings
7.2%
Forearms
6.5%
Quadriceps
5.4%
Middle Delts
5.4%
Lats
5.1%
Upper Back
5.1%
Abs
5%
Glutes
4.7%
Rear Delts
4.4%
Calves
3.8%
Lower Back
0.9%
Abductors
0.7%
Adductors
0.4%
Week 1 Workouts
#ExerciseSetsReps
1Underhand Lat Pulldown110–12 reps
110–12 reps
110–12 reps
2Lat Pulldown (Neutral Grip)18–10 reps
18–10 reps
18–10 reps
3Underhand Barbell Row18–10 reps
18–10 reps
18–10 reps
4Seated Wide-Grip Row (Cable)110–12 reps
110–12 reps
110–12 reps
5Straight Arm Pulldown18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
6Tricep Rope Push Down (Cable)110–12 reps
110–12 reps
110–12 reps
7Bench Press (Close Grip)18–10 reps
18–10 reps
18–10 reps
8Seated Dip (Machine)18–10 reps
18–10 reps
18–10 reps
9Overhead Tricep Extension (Cable)18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
#ExerciseSetsReps
1Lateral Raise (Machine)110–12 reps
110–12 reps
110–12 reps
110–12 reps
2Reverse Pec Deck18–10 reps
18–10 reps
18–10 reps
3Seated Shoulder Press (Dumbbell)18–10 reps
18–10 reps
18–10 reps
18–10 reps
4Front Raise18–10 reps
18–10 reps
18–10 reps
5Rear Delt Fly (Cable)18–10 reps
18–10 reps
18–10 reps
18–10 reps
6Lateral Raise (Dumbbell)18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
7Spider Curl110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
8Preacher Curl (Machine)18–10 reps
18–10 reps
18–10 reps
9Bicep Curl (EZ Bar)18–10 reps
18–10 reps
18–10 reps
10Hammer Curl (Cable)110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
#ExerciseSetsReps
1Leg Extension112–15 reps
112–15 reps
112–15 reps
112–15 reps
2Squat (Barbell)18–10 reps
18–10 reps
18–10 reps
3Hack Squat18–10 reps
18–10 reps
18–10 reps
4Leg Press115–20 reps
115–20 reps
115–20 reps
115–20 reps
115–20 reps
115–20 reps
115–20 reps
5Leg Curl110–12 reps
110–12 reps
110–12 reps
6Stiff Leg Deadlift18–10 reps
18–10 reps
18–10 reps
7Lying Leg Curl18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
8Hanging Leg Raise114–20 reps
114–20 reps
114–20 reps
114–20 reps
9Abs Crunch (Machine)114–20 reps
114–20 reps
114–20 reps
114–20 reps
10Mountain Climber110–50 reps
110–50 reps
110–50 reps
110–50 reps
#ExerciseSetsReps
1Incline Bench Press (Barbell)110–12 reps
110–12 reps
110–12 reps
110–12 reps
2Chest Fly (Dumbbell)18–10 reps
18–10 reps
18–10 reps
3Decline Bench Press (Barbell)110–12 reps
110–12 reps
110–12 reps
4Chest Fly (Cable)110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
5Standing Calf Raise115–20 reps
115–20 reps
115–20 reps
115–20 reps
6Calf Raise (Leg Press)115–20 reps
115–20 reps
115–20 reps
115–20 reps
7Seated Calf Raise115–20 reps
115–20 reps
115–20 reps
115–20 reps
115–20 reps
115–20 reps
115–20 reps
#ExerciseSetsReps
1Seated Dumbbell Curl110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
2Incline Curl (Dumbbell)18–10 reps
18–10 reps
18–10 reps
3Preacher Curl (Machine)18–10 reps
18–10 reps
18–10 reps
4Spider Curl110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
110–12 reps
5Reverse Grip Cable Extension110–12 reps
110–12 reps
110–12 reps
6Bench Press (Close Grip)18–10 reps
18–10 reps
18–10 reps
7Skull Crusher (Barbell)18–10 reps
18–10 reps
18–10 reps
8Tricep Rope Push Down (Cable)18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps
18–12 reps

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, High Volume Classic FST-7 Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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.

High Volume Classic FST-7 Split 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

High Volume Classic FST-7 Split 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

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