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FST-7 + powerlifting
by Wy St
12 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
Jun 17, 2024 09:27
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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
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
Day 4
1
Platz Squat
3 Sets
10 Reps
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
10 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
2
Pull-Up (Assisted)
2 Sets
15 Reps
3
Bent Over Row (Barbell, Paused)
3 Sets
6 Reps
4
Lat Pulldown
7 Sets
12 Reps
Day 2
1
JM Press
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
4
Arm Blaster Curls
7 Sets
12 Reps
5
Overhead Extension (Dumbbell)
7 Sets
12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Incline Fly Press (Dumbbell)
7 Sets
12 Reps
3
Lateral Raise (Dumbbell)
7 Sets
10 Reps
4
Lying Rear Lateral Raise
3 Sets
12 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
2
Pull-Up (Assisted)
2 Sets
15 Reps
3
Bent Over Row (Barbell, Paused)
3 Sets
6 Reps
4
Lat Pulldown
7 Sets
12 Reps
Day 2
1
JM Press
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
4
Arm Blaster Curls
7 Sets
12 Reps
5
Overhead Extension (Dumbbell)
7 Sets
12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Incline Fly Press (Dumbbell)
7 Sets
12 Reps
3
Lateral Raise (Dumbbell)
7 Sets
10 Reps
4
Lying Rear Lateral Raise
3 Sets
12 Reps
Day 4
1
Platz Squat
3 Sets
10 Reps
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
10 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
2
Pull-Up (Assisted)
2 Sets
15 Reps
3
Bent Over Row (Barbell, Paused)
3 Sets
6 Reps
4
Lat Pulldown
7 Sets
12 Reps
Day 2
1
JM Press
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
4
Arm Blaster Curls
7 Sets
12 Reps
5
Overhead Extension (Dumbbell)
7 Sets
12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Incline Fly Press (Dumbbell)
7 Sets
12 Reps
3
Lateral Raise (Dumbbell)
7 Sets
10 Reps
4
Lying Rear Lateral Raise
3 Sets
12 Reps
Day 4
1
Platz Squat
3 Sets
10 Reps
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
10 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
2
Pull-Up (Assisted)
2 Sets
15 Reps
3
Bent Over Row (Barbell, Paused)
3 Sets
6 Reps
4
Lat Pulldown
7 Sets
12 Reps
Day 2
1
JM Press
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
4
Arm Blaster Curls
7 Sets
12 Reps
5
Overhead Extension (Dumbbell)
7 Sets
12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Incline Fly Press (Dumbbell)
7 Sets
12 Reps
3
Lateral Raise (Dumbbell)
7 Sets
10 Reps
4
Lying Rear Lateral Raise
3 Sets
12 Reps
Day 4
1
Platz Squat
3 Sets
10 Reps
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
10 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
2
Pull-Up (Assisted)
2 Sets
15 Reps
3
Bent Over Row (Barbell, Paused)
3 Sets
6 Reps
4
Lat Pulldown
7 Sets
12 Reps
Day 2
1
JM Press
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
4
Arm Blaster Curls
7 Sets
12 Reps
5
Overhead Extension (Dumbbell)
7 Sets
12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Incline Fly Press (Dumbbell)
7 Sets
12 Reps
3
Lateral Raise (Dumbbell)
7 Sets
10 Reps
4
Lying Rear Lateral Raise
3 Sets
12 Reps
Day 4
1
Platz Squat
3 Sets
10 Reps
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
10 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
2
Pull-Up (Assisted)
2 Sets
15 Reps
3
Bent Over Row (Barbell, Paused)
3 Sets
6 Reps
4
Lat Pulldown
7 Sets
12 Reps
Day 2
1
JM Press
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
4
Arm Blaster Curls
7 Sets
12 Reps
5
Overhead Extension (Dumbbell)
7 Sets
12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Incline Fly Press (Dumbbell)
7 Sets
12 Reps
3
Lateral Raise (Dumbbell)
7 Sets
10 Reps
4
Lying Rear Lateral Raise
3 Sets
12 Reps
Day 4
1
Platz Squat
3 Sets
10 Reps
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
10 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
2
Pull-Up (Assisted)
2 Sets
15 Reps
3
Bent Over Row (Barbell, Paused)
3 Sets
6 Reps
4
Lat Pulldown
7 Sets
12 Reps
Day 2
1
JM Press
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
4
Arm Blaster Curls
7 Sets
12 Reps
5
Overhead Extension (Dumbbell)
7 Sets
12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Incline Fly Press (Dumbbell)
7 Sets
12 Reps
3
Lateral Raise (Dumbbell)
7 Sets
10 Reps
4
Lying Rear Lateral Raise
3 Sets
12 Reps
Day 4
1
Platz Squat
3 Sets
10 Reps
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
10 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
2
Pull-Up (Assisted)
2 Sets
15 Reps
3
Bent Over Row (Barbell, Paused)
3 Sets
6 Reps
4
Lat Pulldown
7 Sets
12 Reps
Day 2
1
JM Press
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
4
Arm Blaster Curls
7 Sets
12 Reps
5
Overhead Extension (Dumbbell)
7 Sets
12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Incline Fly Press (Dumbbell)
7 Sets
12 Reps
3
Lateral Raise (Dumbbell)
7 Sets
10 Reps
4
Lying Rear Lateral Raise
3 Sets
12 Reps
Day 4
1
Platz Squat
3 Sets
10 Reps
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
10 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
2
Pull-Up (Assisted)
2 Sets
15 Reps
3
Bent Over Row (Barbell, Paused)
3 Sets
6 Reps
4
Lat Pulldown
7 Sets
12 Reps
Day 2
1
JM Press
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
4
Arm Blaster Curls
7 Sets
12 Reps
5
Overhead Extension (Dumbbell)
7 Sets
12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Incline Fly Press (Dumbbell)
7 Sets
12 Reps
3
Lateral Raise (Dumbbell)
7 Sets
10 Reps
4
Lying Rear Lateral Raise
3 Sets
12 Reps
Day 4
1
Platz Squat
3 Sets
10 Reps
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
10 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
8 Reps
2
Pull-Up (Assisted)
2 Sets
15 Reps
3
Bent Over Row (Barbell, Paused)
3 Sets
6 Reps
4
Lat Pulldown
7 Sets
12 Reps
Day 2
1
JM Press
3 Sets
8 Reps
2
Seated Dumbbell Curl
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
4
Arm Blaster Curls
7 Sets
12 Reps
5
Overhead Extension (Dumbbell)
7 Sets
12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Incline Fly Press (Dumbbell)
7 Sets
12 Reps
3
Lateral Raise (Dumbbell)
7 Sets
10 Reps
4
Lying Rear Lateral Raise
3 Sets
12 Reps
Day 4
1
Platz Squat
3 Sets
10 Reps
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
10 Reps