High Volume Classic FST-7 Split

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Underhand Lat Pulldown

Lat Pulldown (Neutral Grip)

Underhand Barbell Row

Seated Wide-Grip Row (Cable)

Straight Arm Pulldown

Tricep Rope Push Down (Cable)

Bench Press (Close Grip)

Seated Dip (Machine)

Overhead Tricep Extension (Cable)

Back and Tricep

Lateral Raise (Machine)

Reverse Pec Deck

Seated Shoulder Press (Dumbbell)

Front Raise

Rear Delt Fly (Cable)

Lateral Raise (Dumbbell)

Spider Curl

Preacher Curl (Machine)

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Shoulder and Bicep

Leg Extension

Squat (Barbell)

Hack Squat

Leg Press

Leg Curl

Stiff Leg Deadlift

Lying Leg Curl

Hanging Leg Raise

Abs Crunch (Machine)

Mountain Climber

Legs and Abs

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Decline Bench Press (Barbell)

Chest Fly (Cable)

Standing Calf Raise

Calf Raise (Leg Press)

Seated Calf Raise

Chest and Calves

Seated Dumbbell Curl

Incline Curl (Dumbbell)

Reverse Grip Cable Extension

Skull Crusher (Barbell)

ARM DAY

Lat Pulldown

Barbell Row

Seated Row (Cable)

Rear Delt Lateral Raise

Preacher Curl (EZ Bar)

Pendulum Squat

Leg and Abs

Incline Chest Press (Machine)

Low Press

Chest Press (Machine)

Skull Crusher (Dumbbell)

ARMS

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