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FST7
Intermediate–AdvancedFree

FST7

Overall bodybuilding

Adithya M M (Lucifer)
Adithya M M (Lucifer)· Oct 2024
43athletes running this program
iOS & Android

Overview

Length
4 weeks
Days / week
5 days
Level
Intermediate, Advanced
Goal
Muscle, Athletics, Women's
Equipment
Garage Gym
Session length
20 min
Fully steach the facia fibers in muscle

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 5 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Biceps
15.6%
Triceps
13.9%
Chest
8.8%
Hamstrings
6.4%
Quadriceps
6.2%
Lats
6.2%
Abs
6.1%
Front Delts
5.7%
Middle Delts
5.7%
Calves
4.5%
Glutes
4.3%
Upper Back
3.9%
Other
3.1%
Forearms
2.9%
Lower Back
2.3%
Rear Delts
1.8%
Neck
1.7%
Adductors
0.5%
Abductors
0.3%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Underhand Lat Pulldown110–12 reps@9
110–12 reps@9.5
110–12 reps@10
2Lat Pulldown (Neutral Grip)18–10 reps@9
18–10 reps@9.5
18–10 reps@10
3Bent Over Row (Barbell)18–10 reps@8.5
18–10 reps@9
18–10 reps@9.5
4Seated Wide-Grip Row (Cable)110–12 reps@8
110–12 reps@8.5
110–12 reps@9
5Straight Arm Pulldown18–12 reps@6.5
18–12 reps@7
18–12 reps@7.5
18–12 reps@8
18–12 reps@9
18–12 reps@9.5
18–12 reps@10
6Tricep Rope Push Down (Cable)110–12 reps@8.5
210–12 reps@9
7Bench Press (Close Grip)28–10 reps@8
18–10 reps@8.5
8Dip (Bodyweight)18–10 reps@9
18–10 reps@9.5
18–10 reps@10
9Overhead Tricep Extension (Cable)18–12 reps@8
28–12 reps@8.5
38–12 reps@9
18–12 reps@9.5
#ExerciseSetsRepsIntensity
1Seated Lateral Raise110–12 reps@7.5
110–12 reps@8
110–12 reps@8.5
110–12 reps@9
2Seated Shoulder Press (Dumbbell)48–10 reps@9
3Spider Front Raises38–10 reps@8
4Lateral Raise (Dumbbell)28–12 reps@10
28–12 reps@9.5
18–12 reps@8.5
18–12 reps@8
18–12 reps@9
5Spider Curl310–12 reps@9
310–12 reps@9.5
110–12 reps@10
6Bicep Curl (EZ Bar)28–10 reps@8.5
18–10 reps@9.5
7Preacher Curl (Barbell)18–10 reps@9
18–10 reps@9.5
18–10 reps@10
8Hammer Curl (Cable)710–12 reps@9
#ExerciseSetsRepsIntensity
1Leg Extension312–15 reps@9.5
112–15 reps@10
2Squat (Barbell)18–10 reps@8
18–10 reps@8.5
18–10 reps@9.5
3Hack Squat38–10 reps@9
4Leg Press315–20 reps@8.5
215–20 reps@9
215–20 reps@9.5
5Leg Curl110–12 reps@8.5
110–12 reps@9
110–12 reps@9.5
6Stiff Leg Deadlift38–10 reps@8
7Good Morning78–12 reps@9
8Reverse Abs Crunch (Bodyweight)414–20 reps@9.5
9Russian Twist (Dumbbell)414–20 reps@9.5
10V-Up414–20 reps@9.5
11Mountain Climber4AMRAP@10
#ExerciseSetsRepsIntensity
1Incline Bench Press (Smith Machine)410–12 reps@9.5
2Chest Fly (Dumbbell)38–10 reps@9
3Bench Press (Smith Machine)38–10 reps@9
4Chest Fly (Cable)710–12 reps@9
5Standing Calf Raise115–20 reps@8
115–20 reps@8.5
215–20 reps@9
6Calf Raise (Leg Press)215–20 reps@9
215–20 reps@9.5
7Seated Calf Raise715–20 reps@9
#ExerciseSetsRepsIntensity
1Seated Dumbbell Curl710–12 reps@9
2Incline Curl (Dumbbell)38–10 reps@9.5
3Preacher Curl (Barbell)18–10 reps@9
18–10 reps@9.5
18–10 reps@10
4Spider Curl710–12 reps@9.5
5Reverse Grip Push Down210–12 reps@8.5
110–12 reps@9
6Bench Press (Close Grip)38–10 reps@8.5
7Lying Tricep Extension (Barbell)38–10 reps@9
8Tricep Rope Push Down (Cable)310–12 reps@9
310–12 reps@9.5
110–12 reps@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, FST7 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 20 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

FST7 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

FST7 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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