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High Volume Classic FST-7 Split

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Program Description

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.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 13, 2026 06:59
  • Last Edited
    Jan 13, 2026 07:04
Muscle Engagement
Front
Back
MuscleSet
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Underhand Barbell Row
3
8-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
5
Straight Arm Pulldown
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Seated Dip (Machine)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Straight Arm Pulldown
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Seated Dip (Machine)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Underhand Barbell Row
3
8-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
5
Straight Arm Pulldown
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Seated Dip (Machine)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Straight Arm Pulldown
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Seated Dip (Machine)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Underhand Barbell Row
3
8-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
5
Straight Arm Pulldown
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Seated Dip (Machine)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Straight Arm Pulldown
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Seated Dip (Machine)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Underhand Barbell Row
3
8-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
5
Straight Arm Pulldown
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Seated Dip (Machine)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Straight Arm Pulldown
7
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Bench Press (Close Grip)
3
8-10 reps
-
8
Seated Dip (Machine)
3
8-10 reps
-
9
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Reverse Pec Deck
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Rear Delt Fly (Cable)
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
7
8-12 reps
-
7
Spider Curl
7
10-12 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
10
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 (Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-10 reps
-
4
Rear Delt Lateral Raise
3
8-10 reps
-
5
Front Raise
7
8-12 reps
-
6
Spider Curl
7
10-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Incline Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Reverse Pec Deck
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Rear Delt Fly (Cable)
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
7
8-12 reps
-
7
Spider Curl
7
10-12 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
10
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 (Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-10 reps
-
4
Rear Delt Lateral Raise
3
8-10 reps
-
5
Front Raise
7
8-12 reps
-
6
Spider Curl
7
10-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Incline Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Reverse Pec Deck
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Rear Delt Fly (Cable)
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
7
8-12 reps
-
7
Spider Curl
7
10-12 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
10
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 (Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-10 reps
-
4
Rear Delt Lateral Raise
3
8-10 reps
-
5
Front Raise
7
8-12 reps
-
6
Spider Curl
7
10-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Incline Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Reverse Pec Deck
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Rear Delt Fly (Cable)
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
7
8-12 reps
-
7
Spider Curl
7
10-12 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
10
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 (Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-10 reps
-
4
Rear Delt Lateral Raise
3
8-10 reps
-
5
Front Raise
7
8-12 reps
-
6
Spider Curl
7
10-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Incline Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
7
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Squat (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Press
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
-
8
Hanging Leg Raise
4
14-20 reps
-
9
Abs Crunch (Machine)
4
14-20 reps
-
10
Mountain Climber
4
10-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
-
2
Squat (Barbell)
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
Leg Curl
7
8-12 reps
-
8
Abs Crunch (Machine)
4
14-20 reps
-
9
Hanging Leg Raise
4
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Squat (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Press
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
-
8
Hanging Leg Raise
4
14-20 reps
-
9
Abs Crunch (Machine)
4
14-20 reps
-
10
Mountain Climber
4
10-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
-
2
Squat (Barbell)
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
Leg Curl
7
8-12 reps
-
8
Abs Crunch (Machine)
4
14-20 reps
-
9
Hanging Leg Raise
4
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Squat (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Press
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
-
8
Hanging Leg Raise
4
14-20 reps
-
9
Abs Crunch (Machine)
4
14-20 reps
-
10
Mountain Climber
4
10-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
-
2
Squat (Barbell)
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
Leg Curl
7
8-12 reps
-
8
Abs Crunch (Machine)
4
14-20 reps
-
9
Hanging Leg Raise
4
14-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
-
2
Squat (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Press
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
-
8
Hanging Leg Raise
4
14-20 reps
-
9
Abs Crunch (Machine)
4
14-20 reps
-
10
Mountain Climber
4
10-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
-
2
Squat (Barbell)
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
Leg Curl
7
8-12 reps
-
8
Abs Crunch (Machine)
4
14-20 reps
-
9
Hanging Leg Raise
4
14-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
10-12 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
Chest Fly (Dumbbell)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Low Press
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 (Barbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
10-12 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
Chest Fly (Dumbbell)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Low Press
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 (Barbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
10-12 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
Chest Fly (Dumbbell)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Low Press
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 (Barbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
10-12 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
Chest Fly (Dumbbell)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Low Press
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
Reverse Grip Cable Extension
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7
Skull Crusher (Barbell)
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
Skull Crusher (Barbell)
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
Reverse Grip Cable Extension
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7
Skull Crusher (Barbell)
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
Skull Crusher (Barbell)
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
Reverse Grip Cable Extension
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7
Skull Crusher (Barbell)
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
Skull Crusher (Barbell)
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
Reverse Grip Cable Extension
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7
Skull Crusher (Barbell)
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
Skull Crusher (Barbell)
3
8-10 reps
-
8
Overhead Tricep Extension (Cable)
7
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Underhand Barbell Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Straight Arm Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
8
Seated Dip (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
-
-
Day 2
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Reverse Pec Deck
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
-
-
7
Spider Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
-
-
8
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
9
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
10
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
-
-
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Stiff Leg Deadlift
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
7
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
-
-
8
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
14-20 Reps
-
-
-
-
9
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
14-20 Reps
14-20 Reps
14-20 Reps
14-20 Reps
-
-
-
-
10
Mountain Climber
1 Set
1 Set
1 Set
1 Set
10-50 Reps
10-50 Reps
10-50 Reps
10-50 Reps
-
-
-
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
7
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
-
-
-
Day 5
1
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Spider Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
-
-
5
Reverse Grip Cable Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
-
-