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The program

FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump): Free Spreadsheet, Percentages & Tracker

Free FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule: 5 days/week
Length: 8 weeks
Main lifts: 22

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump) spreadsheet

Calculate your FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump) weights

Free FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →

Bench Press 1RM (lbs)

Deadlift 1RM (lbs) Estimated

Squat 1RM (lbs) Estimated

Overhead Press 1RM (lbs) Estimated

Close-Grip Bench Press 1RM (lbs) Estimated

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Bench Press	4	6	76%	140 lbs	1×45 + 1×2.5	Heavy Compound Anchor: 4×6 @ 76%
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Incline Dumbbell Press	3	10	—	—	—	Upper pec hypertrophy @ RPE 8
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Cable Flye	1	12	—	—	—	FST-7 Chest Finisher Set 1 of 7 (40s rest, sip water & flex between sets)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Cable Flye	1	12	—	—	—	FST-7 Chest Finisher Set 2 of 7 (40s rest, sip water & flex between sets)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Cable Flye	1	12	—	—	—	FST-7 Chest Finisher Set 3 of 7 (40s rest, sip water & flex between sets)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Cable Flye	1	12	—	—	—	FST-7 Chest Finisher Set 4 of 7 (40s rest, sip water & flex between sets)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Cable Flye	1	12	—	—	—	FST-7 Chest Finisher Set 5 of 7 (40s rest, sip water & flex between sets)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Cable Flye	1	12	—	—	—	FST-7 Chest Finisher Set 6 of 7 (40s rest, sip water & flex between sets)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Cable Flye	1	12	—	—	—	FST-7 Chest Finisher Set 7 of 7 (40s rest, sip water & flex between sets)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Barbell Curl	3	8	—	—	—	Heavy Bicep Anchor @ RPE 8
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Preacher Curl	1	12	—	—	—	FST-7 Bicep Finisher Set 1 of 7 (40s rest)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Preacher Curl	1	12	—	—	—	FST-7 Bicep Finisher Set 2 of 7 (40s rest)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Preacher Curl	1	12	—	—	—	FST-7 Bicep Finisher Set 3 of 7 (40s rest)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Preacher Curl	1	12	—	—	—	FST-7 Bicep Finisher Set 4 of 7 (40s rest)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Preacher Curl	1	12	—	—	—	FST-7 Bicep Finisher Set 5 of 7 (40s rest)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Preacher Curl	1	12	—	—	—	FST-7 Bicep Finisher Set 6 of 7 (40s rest)
Day 1 — Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)	Preacher Curl	1	12	—	—	—	FST-7 Bicep Finisher Set 7 of 7 (40s rest)
Day 2 — Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)	Deadlift	4	5	76%	230 lbs	2×45 + 1×2.5	Heavy Back Anchor: 4×5 @ 76%
Day 2 — Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)	Barbell Row	4	8	—	—	—	Mid-back thickness @ RPE 8
Day 2 — Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)	Lat Pulldown	1	12	—	—	—	FST-7 Lat Width Finisher Set 1 of 7 (40s rest)
Day 2 — Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)	Lat Pulldown	1	12	—	—	—	FST-7 Lat Width Finisher Set 2 of 7 (40s rest)
Day 2 — Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)	Lat Pulldown	1	12	—	—	—	FST-7 Lat Width Finisher Set 3 of 7 (40s rest)
Day 2 — Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)	Lat Pulldown	1	12	—	—	—	FST-7 Lat Width Finisher Set 4 of 7 (40s rest)
Day 2 — Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)	Lat Pulldown	1	12	—	—	—	FST-7 Lat Width Finisher Set 5 of 7 (40s rest)
Day 2 — Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)	Lat Pulldown	1	12	—	—	—	FST-7 Lat Width Finisher Set 6 of 7 (40s rest)
Day 2 — Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)	Lat Pulldown	1	12	—	—	—	FST-7 Lat Width Finisher Set 7 of 7 (40s rest)
Day 2 — Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)	Face Pull	4	15	—	—	—	Rear delts & external rotation @ RPE 8
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Squat	4	6	76%	190 lbs	1×45 + 1×25 + 1×2.5	Heavy Leg Anchor: 4×6 @ 76%
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Romanian Deadlift	4	10	—	—	—	Hamstring stretch @ RPE 8
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Leg Extension	1	12	—	—	—	FST-7 Quad Pump Finisher Set 1 of 7 (40s rest)
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Leg Extension	1	12	—	—	—	FST-7 Quad Pump Finisher Set 2 of 7 (40s rest)
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Leg Extension	1	12	—	—	—	FST-7 Quad Pump Finisher Set 3 of 7 (40s rest)
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Leg Extension	1	12	—	—	—	FST-7 Quad Pump Finisher Set 4 of 7 (40s rest)
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Leg Extension	1	12	—	—	—	FST-7 Quad Pump Finisher Set 5 of 7 (40s rest)
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Leg Extension	1	12	—	—	—	FST-7 Quad Pump Finisher Set 6 of 7 (40s rest)
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Leg Extension	1	12	—	—	—	FST-7 Quad Pump Finisher Set 7 of 7 (40s rest)
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Lying Leg Curl	4	12	—	—	—	Hamstring isolation @ RPE 8
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Standing Calf Raise	1	15	—	—	—	FST-7 Calf Finisher Set 1 of 7
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Standing Calf Raise	1	15	—	—	—	FST-7 Calf Finisher Set 2 of 7
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Standing Calf Raise	1	15	—	—	—	FST-7 Calf Finisher Set 3 of 7
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Standing Calf Raise	1	15	—	—	—	FST-7 Calf Finisher Set 4 of 7
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Standing Calf Raise	1	15	—	—	—	FST-7 Calf Finisher Set 5 of 7
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Standing Calf Raise	1	15	—	—	—	FST-7 Calf Finisher Set 6 of 7
Day 3 — Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)	Standing Calf Raise	1	15	—	—	—	FST-7 Calf Finisher Set 7 of 7
Day 4 — Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)	Overhead Press	4	6	76%	90 lbs	2×10 + 1×2.5	Heavy Shoulder Anchor: 4×6 @ 76%
Day 4 — Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)	Dumbbell Shoulder Press	3	10	—	—	—	Delt volume @ RPE 8
Day 4 — Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)	Lateral Raise	1	12	—	—	—	FST-7 Side Delt Finisher Set 1 of 7 (40s rest)
Day 4 — Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)	Lateral Raise	1	12	—	—	—	FST-7 Side Delt Finisher Set 2 of 7 (40s rest)
Day 4 — Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)	Lateral Raise	1	12	—	—	—	FST-7 Side Delt Finisher Set 3 of 7 (40s rest)
Day 4 — Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)	Lateral Raise	1	12	—	—	—	FST-7 Side Delt Finisher Set 4 of 7 (40s rest)
Day 4 — Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)	Lateral Raise	1	12	—	—	—	FST-7 Side Delt Finisher Set 5 of 7 (40s rest)
Day 4 — Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)	Lateral Raise	1	12	—	—	—	FST-7 Side Delt Finisher Set 6 of 7 (40s rest)
Day 4 — Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)	Lateral Raise	1	12	—	—	—	FST-7 Side Delt Finisher Set 7 of 7 (40s rest)
Day 4 — Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)	Face Pull	4	12	—	—	—	Upper trap mass @ RPE 8
Day 5 — Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)	Close-Grip Bench Press	4	6	76%	120 lbs	1×25 + 1×10 + 1×2.5	Heavy Tricep Anchor: 4×6 @ 76%
Day 5 — Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)	Skull Crusher	3	10	—	—	—	Long head tricep stretch @ RPE 8
Day 5 — Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)	Tricep Pushdown	1	12	—	—	—	FST-7 Tricep Finisher Set 1 of 7 (40s rest)
Day 5 — Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)	Tricep Pushdown	1	12	—	—	—	FST-7 Tricep Finisher Set 2 of 7 (40s rest)
Day 5 — Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)	Tricep Pushdown	1	12	—	—	—	FST-7 Tricep Finisher Set 3 of 7 (40s rest)
Day 5 — Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)	Tricep Pushdown	1	12	—	—	—	FST-7 Tricep Finisher Set 4 of 7 (40s rest)
Day 5 — Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)	Tricep Pushdown	1	12	—	—	—	FST-7 Tricep Finisher Set 5 of 7 (40s rest)
Day 5 — Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)	Tricep Pushdown	1	12	—	—	—	FST-7 Tricep Finisher Set 6 of 7 (40s rest)
Day 5 — Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)	Tricep Pushdown	1	12	—	—	—	FST-7 Tricep Finisher Set 7 of 7 (40s rest)
Day 5 — Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)	Hammer Curl	4	12	—	—	—	Brachialis & forearm pump @ RPE 8
Day 5 — Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)	Cable Crunch	4	15	—	—	—	Weighted abdominal work @ RPE 8

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General strength plan

5-day heavy compound anchor + 7×12 fascia-stretch pump bodybuilding split

Bodybuilders and physique athletes who want heavy 4×6 barbell strength first and an extreme 7-set short-rest pump finisher at the end of every muscle group.

Before choosing this plan

Rest strictly 35–45 seconds between the 7 FST-7 finisher sets and sip water between sets to maximize intramuscular hydration and pump.

Equipment

Barbell and plates
Squat rack with safeties
Bench
Dumbbells
Cable station and lat pulldown
Leg extension and leg curl machines

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Combines progressive 4×6 barbell anchors (Bench, Deadlift, Squat, OHP, Close-Grip Bench) with 7×12 FST-7 isolation finishers across 5 days.

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

5 sessions

Day 1 · Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)

Bench Press main

4 × 6 @ 76%working

Rest 2:30

Heavy Compound Anchor: 4×6 @ 76%

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Cable Flye accessory

1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 1 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 2 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 3 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 4 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 5 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 6 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 7 of 7 (40s rest, sip water & flex between sets)

Barbell Curl accessory

3 × 8working

Rest 1:30

Heavy Bicep Anchor @ RPE 8

Preacher Curl accessory

1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 7 of 7 (40s rest)

Day 2 · Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)

Deadlift main

4 × 5 @ 76%working

Rest 3:00

Heavy Back Anchor: 4×5 @ 76%

Barbell Row accessory

4 × 8working

Rest 1:30

Mid-back thickness @ RPE 8

Lat Pulldown accessory

1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 15working

Rest 1:00

Rear delts & external rotation @ RPE 8

Day 3 · Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)

Squat main

4 × 6 @ 76%working

Rest 3:00

Heavy Leg Anchor: 4×6 @ 76%

Romanian Deadlift accessory

4 × 10working

Rest 1:30

Hamstring stretch @ RPE 8

Leg Extension accessory

1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 7 of 7 (40s rest)

Lying Leg Curl accessory

4 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Standing Calf Raise accessory

1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 1 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 2 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 3 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 4 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 5 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 6 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 7 of 7

Day 4 · Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)

Overhead Press main

4 × 6 @ 76%working

Rest 2:30

Heavy Shoulder Anchor: 4×6 @ 76%

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Delt volume @ RPE 8

Lateral Raise accessory

1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 12working

Rest 1:00

Upper trap mass @ RPE 8

Day 5 · Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)

Close-Grip Bench Press main

4 × 6 @ 76%working

Rest 2:30

Heavy Tricep Anchor: 4×6 @ 76%

Skull Crusher accessory

3 × 10working

Rest 1:30

Long head tricep stretch @ RPE 8

Tricep Pushdown accessory

1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 7 of 7 (40s rest)

Hammer Curl accessory

4 × 12working

Rest 1:00

Brachialis & forearm pump @ RPE 8

Cable Crunch accessory

4 × 15working

Rest 1:00

Weighted abdominal work @ RPE 8

Week 2

5 sessions

Day 1 · Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)

Bench Press main

4 × 6 @ 77.5%working

Rest 2:30

Heavy Compound Anchor: 4×6 @ 77.5%

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Cable Flye accessory

1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 1 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 2 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 3 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 4 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 5 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 6 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 7 of 7 (40s rest, sip water & flex between sets)

Barbell Curl accessory

3 × 8working

Rest 1:30

Heavy Bicep Anchor @ RPE 8

Preacher Curl accessory

1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 7 of 7 (40s rest)

Day 2 · Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)

Deadlift main

4 × 5 @ 77.5%working

Rest 3:00

Heavy Back Anchor: 4×5 @ 77.5%

Barbell Row accessory

4 × 8working

Rest 1:30

Mid-back thickness @ RPE 8

Lat Pulldown accessory

1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 15working

Rest 1:00

Rear delts & external rotation @ RPE 8

Day 3 · Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)

Squat main

4 × 6 @ 77.5%working

Rest 3:00

Heavy Leg Anchor: 4×6 @ 77.5%

Romanian Deadlift accessory

4 × 10working

Rest 1:30

Hamstring stretch @ RPE 8

Leg Extension accessory

1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 7 of 7 (40s rest)

Lying Leg Curl accessory

4 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Standing Calf Raise accessory

1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 1 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 2 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 3 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 4 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 5 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 6 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 7 of 7

Day 4 · Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)

Overhead Press main

4 × 6 @ 77.5%working

Rest 2:30

Heavy Shoulder Anchor: 4×6 @ 77.5%

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Delt volume @ RPE 8

Lateral Raise accessory

1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 12working

Rest 1:00

Upper trap mass @ RPE 8

Day 5 · Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)

Close-Grip Bench Press main

4 × 6 @ 77.5%working

Rest 2:30

Heavy Tricep Anchor: 4×6 @ 77.5%

Skull Crusher accessory

3 × 10working

Rest 1:30

Long head tricep stretch @ RPE 8

Tricep Pushdown accessory

1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 7 of 7 (40s rest)

Hammer Curl accessory

4 × 12working

Rest 1:00

Brachialis & forearm pump @ RPE 8

Cable Crunch accessory

4 × 15working

Rest 1:00

Weighted abdominal work @ RPE 8

Week 3

5 sessions

Day 1 · Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)

Bench Press main

4 × 6 @ 79%working

Rest 2:30

Heavy Compound Anchor: 4×6 @ 79%

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Cable Flye accessory

1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 1 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 2 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 3 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 4 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 5 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 6 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 7 of 7 (40s rest, sip water & flex between sets)

Barbell Curl accessory

3 × 8working

Rest 1:30

Heavy Bicep Anchor @ RPE 8

Preacher Curl accessory

1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 7 of 7 (40s rest)

Day 2 · Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)

Deadlift main

4 × 5 @ 79%working

Rest 3:00

Heavy Back Anchor: 4×5 @ 79%

Barbell Row accessory

4 × 8working

Rest 1:30

Mid-back thickness @ RPE 8

Lat Pulldown accessory

1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 15working

Rest 1:00

Rear delts & external rotation @ RPE 8

Day 3 · Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)

Squat main

4 × 6 @ 79%working

Rest 3:00

Heavy Leg Anchor: 4×6 @ 79%

Romanian Deadlift accessory

4 × 10working

Rest 1:30

Hamstring stretch @ RPE 8

Leg Extension accessory

1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 7 of 7 (40s rest)

Lying Leg Curl accessory

4 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Standing Calf Raise accessory

1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 1 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 2 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 3 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 4 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 5 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 6 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 7 of 7

Day 4 · Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)

Overhead Press main

4 × 6 @ 79%working

Rest 2:30

Heavy Shoulder Anchor: 4×6 @ 79%

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Delt volume @ RPE 8

Lateral Raise accessory

1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 12working

Rest 1:00

Upper trap mass @ RPE 8

Day 5 · Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)

Close-Grip Bench Press main

4 × 6 @ 79%working

Rest 2:30

Heavy Tricep Anchor: 4×6 @ 79%

Skull Crusher accessory

3 × 10working

Rest 1:30

Long head tricep stretch @ RPE 8

Tricep Pushdown accessory

1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 7 of 7 (40s rest)

Hammer Curl accessory

4 × 12working

Rest 1:00

Brachialis & forearm pump @ RPE 8

Cable Crunch accessory

4 × 15working

Rest 1:00

Weighted abdominal work @ RPE 8

Week 4

5 sessions

Day 1 · Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)

Bench Press main

4 × 6 @ 80.5%working

Rest 2:30

Heavy Compound Anchor: 4×6 @ 80.5%

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Cable Flye accessory

1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 1 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 2 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 3 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 4 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 5 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 6 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 7 of 7 (40s rest, sip water & flex between sets)

Barbell Curl accessory

3 × 8working

Rest 1:30

Heavy Bicep Anchor @ RPE 8

Preacher Curl accessory

1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 7 of 7 (40s rest)

Day 2 · Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)

Deadlift main

4 × 5 @ 80.5%working

Rest 3:00

Heavy Back Anchor: 4×5 @ 80.5%

Barbell Row accessory

4 × 8working

Rest 1:30

Mid-back thickness @ RPE 8

Lat Pulldown accessory

1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 15working

Rest 1:00

Rear delts & external rotation @ RPE 8

Day 3 · Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)

Squat main

4 × 6 @ 80.5%working

Rest 3:00

Heavy Leg Anchor: 4×6 @ 80.5%

Romanian Deadlift accessory

4 × 10working

Rest 1:30

Hamstring stretch @ RPE 8

Leg Extension accessory

1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 7 of 7 (40s rest)

Lying Leg Curl accessory

4 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Standing Calf Raise accessory

1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 1 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 2 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 3 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 4 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 5 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 6 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 7 of 7

Day 4 · Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)

Overhead Press main

4 × 6 @ 80.5%working

Rest 2:30

Heavy Shoulder Anchor: 4×6 @ 80.5%

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Delt volume @ RPE 8

Lateral Raise accessory

1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 12working

Rest 1:00

Upper trap mass @ RPE 8

Day 5 · Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)

Close-Grip Bench Press main

4 × 6 @ 80.5%working

Rest 2:30

Heavy Tricep Anchor: 4×6 @ 80.5%

Skull Crusher accessory

3 × 10working

Rest 1:30

Long head tricep stretch @ RPE 8

Tricep Pushdown accessory

1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 7 of 7 (40s rest)

Hammer Curl accessory

4 × 12working

Rest 1:00

Brachialis & forearm pump @ RPE 8

Cable Crunch accessory

4 × 15working

Rest 1:00

Weighted abdominal work @ RPE 8

Week 5

5 sessions

Day 1 · Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)

Bench Press main

4 × 6 @ 82%working

Rest 2:30

Heavy Compound Anchor: 4×6 @ 82%

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Cable Flye accessory

1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 1 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 2 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 3 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 4 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 5 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 6 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 7 of 7 (40s rest, sip water & flex between sets)

Barbell Curl accessory

3 × 8working

Rest 1:30

Heavy Bicep Anchor @ RPE 8

Preacher Curl accessory

1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 7 of 7 (40s rest)

Day 2 · Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)

Deadlift main

4 × 5 @ 82%working

Rest 3:00

Heavy Back Anchor: 4×5 @ 82%

Barbell Row accessory

4 × 8working

Rest 1:30

Mid-back thickness @ RPE 8

Lat Pulldown accessory

1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 15working

Rest 1:00

Rear delts & external rotation @ RPE 8

Day 3 · Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)

Squat main

4 × 6 @ 82%working

Rest 3:00

Heavy Leg Anchor: 4×6 @ 82%

Romanian Deadlift accessory

4 × 10working

Rest 1:30

Hamstring stretch @ RPE 8

Leg Extension accessory

1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 7 of 7 (40s rest)

Lying Leg Curl accessory

4 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Standing Calf Raise accessory

1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 1 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 2 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 3 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 4 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 5 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 6 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 7 of 7

Day 4 · Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)

Overhead Press main

4 × 6 @ 82%working

Rest 2:30

Heavy Shoulder Anchor: 4×6 @ 82%

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Delt volume @ RPE 8

Lateral Raise accessory

1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 12working

Rest 1:00

Upper trap mass @ RPE 8

Day 5 · Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)

Close-Grip Bench Press main

4 × 6 @ 82%working

Rest 2:30

Heavy Tricep Anchor: 4×6 @ 82%

Skull Crusher accessory

3 × 10working

Rest 1:30

Long head tricep stretch @ RPE 8

Tricep Pushdown accessory

1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 7 of 7 (40s rest)

Hammer Curl accessory

4 × 12working

Rest 1:00

Brachialis & forearm pump @ RPE 8

Cable Crunch accessory

4 × 15working

Rest 1:00

Weighted abdominal work @ RPE 8

Week 6

5 sessions

Day 1 · Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)

Bench Press main

4 × 6 @ 83.5%working

Rest 2:30

Heavy Compound Anchor: 4×6 @ 83.5%

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Cable Flye accessory

1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 1 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 2 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 3 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 4 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 5 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 6 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 7 of 7 (40s rest, sip water & flex between sets)

Barbell Curl accessory

3 × 8working

Rest 1:30

Heavy Bicep Anchor @ RPE 8

Preacher Curl accessory

1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 7 of 7 (40s rest)

Day 2 · Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)

Deadlift main

4 × 5 @ 83.5%working

Rest 3:00

Heavy Back Anchor: 4×5 @ 83.5%

Barbell Row accessory

4 × 8working

Rest 1:30

Mid-back thickness @ RPE 8

Lat Pulldown accessory

1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 15working

Rest 1:00

Rear delts & external rotation @ RPE 8

Day 3 · Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)

Squat main

4 × 6 @ 83.5%working

Rest 3:00

Heavy Leg Anchor: 4×6 @ 83.5%

Romanian Deadlift accessory

4 × 10working

Rest 1:30

Hamstring stretch @ RPE 8

Leg Extension accessory

1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 7 of 7 (40s rest)

Lying Leg Curl accessory

4 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Standing Calf Raise accessory

1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 1 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 2 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 3 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 4 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 5 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 6 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 7 of 7

Day 4 · Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)

Overhead Press main

4 × 6 @ 83.5%working

Rest 2:30

Heavy Shoulder Anchor: 4×6 @ 83.5%

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Delt volume @ RPE 8

Lateral Raise accessory

1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 12working

Rest 1:00

Upper trap mass @ RPE 8

Day 5 · Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)

Close-Grip Bench Press main

4 × 6 @ 83.5%working

Rest 2:30

Heavy Tricep Anchor: 4×6 @ 83.5%

Skull Crusher accessory

3 × 10working

Rest 1:30

Long head tricep stretch @ RPE 8

Tricep Pushdown accessory

1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 7 of 7 (40s rest)

Hammer Curl accessory

4 × 12working

Rest 1:00

Brachialis & forearm pump @ RPE 8

Cable Crunch accessory

4 × 15working

Rest 1:00

Weighted abdominal work @ RPE 8

Week 7

5 sessions

Day 1 · Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)

Bench Press main

4 × 6 @ 85%working

Rest 2:30

Heavy Compound Anchor: 4×6 @ 85%

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Cable Flye accessory

1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 1 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 2 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 3 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 4 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 5 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 6 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 7 of 7 (40s rest, sip water & flex between sets)

Barbell Curl accessory

3 × 8working

Rest 1:30

Heavy Bicep Anchor @ RPE 8

Preacher Curl accessory

1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 7 of 7 (40s rest)

Day 2 · Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)

Deadlift main

4 × 5 @ 85%working

Rest 3:00

Heavy Back Anchor: 4×5 @ 85%

Barbell Row accessory

4 × 8working

Rest 1:30

Mid-back thickness @ RPE 8

Lat Pulldown accessory

1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 15working

Rest 1:00

Rear delts & external rotation @ RPE 8

Day 3 · Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)

Squat main

4 × 6 @ 85%working

Rest 3:00

Heavy Leg Anchor: 4×6 @ 85%

Romanian Deadlift accessory

4 × 10working

Rest 1:30

Hamstring stretch @ RPE 8

Leg Extension accessory

1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 7 of 7 (40s rest)

Lying Leg Curl accessory

4 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Standing Calf Raise accessory

1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 1 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 2 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 3 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 4 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 5 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 6 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 7 of 7

Day 4 · Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)

Overhead Press main

4 × 6 @ 85%working

Rest 2:30

Heavy Shoulder Anchor: 4×6 @ 85%

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Delt volume @ RPE 8

Lateral Raise accessory

1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 12working

Rest 1:00

Upper trap mass @ RPE 8

Day 5 · Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)

Close-Grip Bench Press main

4 × 6 @ 85%working

Rest 2:30

Heavy Tricep Anchor: 4×6 @ 85%

Skull Crusher accessory

3 × 10working

Rest 1:30

Long head tricep stretch @ RPE 8

Tricep Pushdown accessory

1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 7 of 7 (40s rest)

Hammer Curl accessory

4 × 12working

Rest 1:00

Brachialis & forearm pump @ RPE 8

Cable Crunch accessory

4 × 15working

Rest 1:00

Weighted abdominal work @ RPE 8

Week 8

5 sessions

Day 1 · Chest & Biceps (Heavy Bench + FST-7 Cable Fly & Curl)

Bench Press main

4 × 6 @ 86.5%working

Rest 2:30

Heavy Compound Anchor: 4×6 @ 86.5%

Incline Dumbbell Press accessory

3 × 10working

Rest 1:30

Upper pec hypertrophy @ RPE 8

Cable Flye accessory

1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 1 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 2 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 3 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 4 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 5 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 6 of 7 (40s rest, sip water & flex between sets)
1 × 12working

Rest 0:40

FST-7 Chest Finisher Set 7 of 7 (40s rest, sip water & flex between sets)

Barbell Curl accessory

3 × 8working

Rest 1:30

Heavy Bicep Anchor @ RPE 8

Preacher Curl accessory

1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Bicep Finisher Set 7 of 7 (40s rest)

Day 2 · Back & Rear Delts (Heavy Deadlift + FST-7 Lat Pulldown)

Deadlift main

4 × 5 @ 86.5%working

Rest 3:00

Heavy Back Anchor: 4×5 @ 86.5%

Barbell Row accessory

4 × 8working

Rest 1:30

Mid-back thickness @ RPE 8

Lat Pulldown accessory

1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Lat Width Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 15working

Rest 1:00

Rear delts & external rotation @ RPE 8

Day 3 · Quads, Hamstrings & Calves (Heavy Squat + FST-7 Leg Extension)

Squat main

4 × 6 @ 86.5%working

Rest 3:00

Heavy Leg Anchor: 4×6 @ 86.5%

Romanian Deadlift accessory

4 × 10working

Rest 1:30

Hamstring stretch @ RPE 8

Leg Extension accessory

1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Quad Pump Finisher Set 7 of 7 (40s rest)

Lying Leg Curl accessory

4 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Standing Calf Raise accessory

1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 1 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 2 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 3 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 4 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 5 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 6 of 7
1 × 15working

Rest 0:40

FST-7 Calf Finisher Set 7 of 7

Day 4 · Shoulders & Traps (Heavy OHP + FST-7 Lateral Raise)

Overhead Press main

4 × 6 @ 86.5%working

Rest 2:30

Heavy Shoulder Anchor: 4×6 @ 86.5%

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Delt volume @ RPE 8

Lateral Raise accessory

1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Side Delt Finisher Set 7 of 7 (40s rest)

Face Pull accessory

4 × 12working

Rest 1:00

Upper trap mass @ RPE 8

Day 5 · Triceps, Biceps & Abs (Heavy Close-Grip + FST-7 Pushdowns)

Close-Grip Bench Press main

4 × 6 @ 86.5%working

Rest 2:30

Heavy Tricep Anchor: 4×6 @ 86.5%

Skull Crusher accessory

3 × 10working

Rest 1:30

Long head tricep stretch @ RPE 8

Tricep Pushdown accessory

1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 1 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 2 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 3 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 4 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 5 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 6 of 7 (40s rest)
1 × 12working

Rest 0:40

FST-7 Tricep Finisher Set 7 of 7 (40s rest)

Hammer Curl accessory

4 × 12working

Rest 1:00

Brachialis & forearm pump @ RPE 8

Cable Crunch accessory

4 × 15working

Rest 1:00

Weighted abdominal work @ RPE 8

What you’ll train

Before you start

Download the FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump) spreadsheet

Calculate your FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump) weights

Spreadsheet Preview

5-day heavy compound anchor + 7×12 fascia-stretch pump bodybuilding split

Before choosing this plan

Equipment

Progression in this app

About this template

Sessions and prescriptions

Week 1

Bench Press main

Incline Dumbbell Press accessory

Cable Flye accessory

Barbell Curl accessory

Preacher Curl accessory

Deadlift main

Barbell Row accessory

Lat Pulldown accessory

Face Pull accessory

Squat main

Romanian Deadlift accessory

Leg Extension accessory

Lying Leg Curl accessory

Standing Calf Raise accessory

Overhead Press main

Dumbbell Shoulder Press accessory

Lateral Raise accessory

Face Pull accessory

Close-Grip Bench Press main

Skull Crusher accessory

Tricep Pushdown accessory

Hammer Curl accessory

Cable Crunch accessory

Week 2

Bench Press main

Incline Dumbbell Press accessory

Cable Flye accessory

Barbell Curl accessory

Preacher Curl accessory

Deadlift main

Barbell Row accessory

Lat Pulldown accessory

Face Pull accessory

Squat main

Romanian Deadlift accessory

Leg Extension accessory

Lying Leg Curl accessory

Standing Calf Raise accessory

Overhead Press main

Dumbbell Shoulder Press accessory

Lateral Raise accessory

Face Pull accessory

Close-Grip Bench Press main

Skull Crusher accessory

Tricep Pushdown accessory

Hammer Curl accessory

Cable Crunch accessory

Week 3

Bench Press main

Incline Dumbbell Press accessory

Cable Flye accessory

Barbell Curl accessory

Preacher Curl accessory

Deadlift main

Barbell Row accessory

Lat Pulldown accessory

Face Pull accessory

Squat main

Romanian Deadlift accessory

Leg Extension accessory

Lying Leg Curl accessory

Standing Calf Raise accessory

Overhead Press main

Dumbbell Shoulder Press accessory

Lateral Raise accessory

Face Pull accessory

Close-Grip Bench Press main

Skull Crusher accessory