FST-7 + powerlifting | Workout Programs | Boostcamp App |

FST-7 + powerlifting

by Wy St

18 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

Jul 17, 2024 05:32

down_app

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