Week 1
Day 1 – Chest
- Incline Barbell Press – DTP (50, 40, 30, 20, 10, 5 Reps)
- Flat/Decline Dumbbell Press – Reverse DTP ( 5, 10, 20, 30, 40, 50 Reps )
- FST-7: Cable Flyes - 7 Sets * Reps
Day 2 – Back
- Barbell Bent-Over Row – DTP (50, 40, 30, 20, 10, 5 Reps)
- Lat Pulldown (wide grip) – Reverse DTP ( 5, 10, 20, 30, 40, 50 Reps )
- FST-7: Seated Cable Row - 7 Sets * 7 Reps
Day 3 – Legs
- Barbell Back Squat – DTP (50, 40, 30, 20, 10, 5 Reps)
- Leg Press – Reverse DTP ( 5, 10, 20, 30, 40, 50 Reps )
- FST-7: Leg Extensions - 7 Sets * 7 Reps
Day 4 – Shoulders
- Barbell Overhead Press – DTP (50, 40, 30, 20, 10, 5 Reps)
- Dumbbell Lateral Raise – Reverse DTP ( 5, 10, 20, 30, 40, 50 Reps )
- FST-7: Rear Delt Fly (machine or cables) - 7 Sets * 7 Reps
Day 5 – Biceps & Triceps
- Barbell Curl – DTP (50, 40, 30, 20, 10, 5 Reps)
- Close-Grip Bench Press – Reverse DTP ( 5, 10, 20, 30, 40, 50 Reps )
- FST-7: Rope Pushdowns + Dumbbell Hammer Curls (alternate weeks) - 7 Sets * 7 Reps
Day 6 – Abs
- Hanging Leg Raise – 3 Sets * 15
- Weighted Decline Sit-Ups – 3 Sets * 15
- FST-7: Cable Crunch - 7 Sets * 7 Reps