logo
BoostcampPNG

FST-7 + powerlifting

by Wy St
49 athletes joined

Program Description

This is the perfect bodybuilding plan that you can run along side a linear progression powerlifting program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 29, 2024 12:56
  • Last Edited
    Apr 26, 2025 12:52

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.5%
Triceps
12.3%
Lats
11%
Chest
10.2%
Upper Back
9.6%
Front Delts
7.5%
Middle Delts
6.5%
Forearms
6.5%
Quadriceps
6.1%
Hamstrings
5.4%
Rear Delts
3.7%
Glutes
2.7%
Adductors
2%
Abs
2%
Abductors
0%
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
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
-
2
Bench Press (Dumbbell)
1
6 reps
-
3
Incline Fly Press (Dumbbell)
6
1
12 reps
15 reps
-
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Skull Crusher
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
-
2
Bench Press (Dumbbell)
1
6 reps
-
3
Incline Fly Press (Dumbbell)
6
1
12 reps
15 reps
-
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Skull Crusher
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Bent Over Row (Barbell, Paused)
3
6 reps
-
4
Lat Pulldown
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
12 reps
-
2
Bent Over Row (Barbell, Paused)
1
8 reps
-
3
Standing Pullover (Cable)
7
12 reps
-
4
Rear Delt Row
1
15 reps
-
5
Preacher Curl (Dumbbell)
7
10 reps
-
6
Bicep Curl (Barbell)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
12 reps
-
2
Bent Over Row (Barbell, Paused)
1
8 reps
-
3
Standing Pullover (Cable)
7
12 reps
-
4
Rear Delt Row
1
15 reps
-
5
Preacher Curl (Dumbbell)
7
10 reps
-
6
Bicep Curl (Barbell)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8 reps
-
2
Seated Dumbbell Curl
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Arm Blaster Curls
7
12 reps
-
5
Overhead Extension (Dumbbell)
7
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8 reps
-
2
Platz Squat
7
10 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Curl
7
10 reps
-
5
Lateral Raise (Cable)
7
12 reps
-
6
Lateral Raise (Dumbbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8 reps
-
2
Platz Squat
7
10 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Curl
7
10 reps
-
5
Lateral Raise (Cable)
7
12 reps
-
6
Lateral Raise (Dumbbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Incline Fly Press (Dumbbell)
7
12 reps
-
3
Lateral Raise (Dumbbell)
7
10 reps
-
4
Lying Rear Lateral Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
10 reps
-
2
Bicep Curl (Dumbbell)
1
8 reps
-
3
Spider Curl
7
12 reps
-
4
Tricep Pushdown (Cable)
1
8 reps
-
5
Lying Tricep Extension (Barbell)
7
10 reps
-
6
Overhead Extension (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
10 reps
-
2
Bicep Curl (Dumbbell)
1
8 reps
-
3
Spider Curl
7
12 reps
-
4
Tricep Pushdown (Cable)
1
8 reps
-
5
Lying Tricep Extension (Barbell)
7
10 reps
-
6
Overhead Extension (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
10 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
8 Reps
-
2
Bench Press (Dumbbell)
1 Set
6 Reps
-
3
Incline Fly Press (Dumbbell)
6 Sets
1 Set
12 Reps
15 Reps
-
-
4
Overhead Extension (Dumbbell)
1 Set
10 Reps
-
5
Skull Crusher
7 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)
1 Set
12 Reps
-
2
Bent Over Row (Barbell, Paused)
1 Set
8 Reps
-
3
Standing Pullover (Cable)
7 Sets
12 Reps
-
4
Rear Delt Row
1 Set
15 Reps
-
5
Preacher Curl (Dumbbell)
7 Sets
10 Reps
-
6
Bicep Curl (Barbell)
1 Set
8 Reps
-
Day 3
1
Leg Press (45 Degrees)
1 Set
8 Reps
-
2
Platz Squat
7 Sets
10 Reps
-
3
Leg Extension
2 Sets
15 Reps
-
4
Leg Curl
7 Sets
10 Reps
-
5
Lateral Raise (Cable)
7 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
Day 4
1
Preacher Curl (Dumbbell)
1 Set
10 Reps
-
2
Bicep Curl (Dumbbell)
1 Set
8 Reps
-
3
Spider Curl
7 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
1 Set
8 Reps
-
5
Lying Tricep Extension (Barbell)
7 Sets
10 Reps
-
6
Overhead Extension (Dumbbell)
1 Set
12 Reps
-