STRENGTH & HYPERTROPHY / 2 DAYS PER WEEK / ABOUT 55 MINUTES
FST-7 · evidence-aware
Accessory volume
Seven short-rest finishing sets are a volume method. Claims about permanently stretching fascia are not established by the cited resistance-training evidence.
Your weekly sessions
SESSION 1 / Press then fly
Chest finisher
Press then fly
- Barbell bench press — 3 × 6–8
Pectorals, anterior shoulders and triceps. Use a spotter or safeties, plant feet, lower to a controlled touch point and press without bouncing.
- Dumbbell bench press — 2 × 8–12
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Cable chest fly — 4–7 × 10–12 · 45 sec
Pectorals, anterior shoulders and triceps. Bring hands together in a comfortable arc with soft elbows.
SESSION 2 / Pull then face pull
Back finisher
Pull then face pull
- Lat pulldown — 3 × 8–10
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Chest-supported row — 2 × 8–12
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Cable face pull — 4–7 × 12–15 · 45 sec
Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.
How to progress
Start with 3–4 finishing sets; only add to 7 if weekly volume and recovery support it. Preserve full controlled range.
Recovery and weekly placement
Use an isolation movement for the finisher; avoid this on painful joints.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
Browse all training programs