FST-7 Workout Program

FST-7 (aka Fascia Stretch Training) is a bodybuilding workout routine designed to induce maximal hypertrophy by stretching the fascia, which is connective tissue in the body that separates muscle from skin. Fascia is one of the factors that determines the potential size of a muscle, so by stretching it, it creates the most physical opportunity for the muscle to grow.

It was created by trainer Hany Rambod and used by such notable bodybuilders as Jay Cutler and Phil Heath. There is a video of Hany and Phil performing an FST-7 shoulder workout.

FST-7: Days per Week, Program Length

FST-7 achieves this stretch by using a high number of sets (7) on particular exercises to target specific muscle groups for growth.

Laid out as a 5 day split workout, FST-7 is structured as a body part split, targeting different muscle groups each day.

There is no real “length” to the program and it can be run indefinitely as long as the individual is feeling healthy.

In reality, deload weeks will likely need to be taken by the athlete to allow for full recovery before regular training can resume at full intensity.

FST-7 Workout Structure: Rest Times, Weights

FST-7 is incredibly high volume and utilizes minimal rest in between sets.

Exercises marked in the spreadsheet with a single asterisk (*) only allow for 30-45 seconds in between sets. Exercises marked with two asterisks (**) recommend 5 extra “partial reps” on the last set to really work the target muscle.

Tips for success:

• Follow the dynamic warm ups described in the spreadsheet.
• Keep the weights low to start out as you adjust to the volume.
• Use a slow, controlled eccentric (i.e. “negative”) movement when completing each rep. This maximizes the fast twitch muscle recruitment and helps the muscle grow.
• Focus on feeling the muscle stretch and contract. You’re really working muscles, not lifting weights.
• If you want to lift heavy weights, check out the powerlifting or strength training programs.

How do you do the FST-7 workout?

This page will guide you through each exercise of the FST-7 workout, along with the prescribed sets and reps.

What is the FST-7 method?

The FST-seven method, also known as fascial stretch training, is a workout routine used to maximize the effectiveness of your bodybuilding. By stretching the fascia, which is connective tissue in the body that separates muscle from skin, it maximizes muscle growth potential.

Is FST-7 good for beginners?

FST-seven can be a great routine for beginners because it uses dynamic movements to target specific muscles. This helps new bodybuilders learn the correct form and build their confidence in the weight room.

What is an FST-7 set?

An FST-7 set is seven sets performed usually as the final exercise for a target body part.

How long does an FST-seven workout take?

This workout will take between an hour and an hour and a half.

Does fascia stretch training work?

This method can be very effective because it uses a variety of exercises and techniques to maximize the potential for hypertrophy.