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FST-7 Workout Program

By Hany Rambod

Experience
Advanced (3+ years)
Time
89 minutes/day | 5 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Tone Body
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Medicine Ball
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description
Source: liftvault.com

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.
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Back & Tricep Blast

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Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes


3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps


*add 5 partial reps to the last set of each exercises

Reverse-Grip Pulldown demonstrationPlay Reverse-Grip Pulldown demonstration
1. Reverse-Grip Pulldown
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
Cable Close Grip Pulldown demonstrationPlay Cable Close Grip Pulldown demonstration
2. Cable Close Grip Pulldown
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Reverse Grip Bent-Over Rows demonstrationPlay Reverse Grip Bent-Over Rows demonstration
3. Reverse Grip Bent-Over Rows
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Seated Cable Row▶
4. Seated Cable Row
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
5. Straight-Arm Pulldown
7 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
6. Rope Pressdown
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
7. Close-Grip Bench Press
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Weighted Triceps Dip demonstrationPlay Weighted Triceps Dip demonstration
8. Weighted Triceps Dip
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Triceps Overhead Extension with Rope demonstrationPlay Triceps Overhead Extension with Rope demonstration
9. Triceps Overhead Extension with Rope
7 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises

Shoulders & Biceps Blasts

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Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol B


Upright bike Level 6 for 10 minutes


3 rounds each


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

Dumbbell Lateral Raise▶
1. Dumbbell Lateral Raise
4 sets, 10 - 12 reps, (rest 45s)
Do it seated
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
2. Seated Dumbbell Shoulder Press
4 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Spider Bench Front Raise▶
3. Spider Bench Front Raise
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
4. Dumbbell Lateral Raise
7 sets, 8 - 12 reps, (rest 45s)
Do it standing
Show Alternative Exercises
Spider Curl demonstrationPlay Spider Curl demonstration
5. Spider Curl
7 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
6. EZ-Bar Curl
3 sets, 8 - 10 reps, (rest 45s)
Do it standing
Show Alternative Exercises
Machine Preacher Curls demonstrationPlay Machine Preacher Curls demonstration
7. Machine Preacher Curls
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Cable Hammer Curl demonstrationPlay Cable Hammer Curl demonstration
8. Cable Hammer Curl
7 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises

Legs & Abs

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Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol A


Treadmill, 3% incline 3 mph, 10 minutes walking


3 rounds each


air squats 10 reps


walking lunges 10 reps per leg


hyper extensions 15 reps




*add 5 partial reps to the last set of each exercises


***Do abs as a circuit with no rest between sets.

Rest 60 seconds after each circuit.

Leg Extensions demonstrationPlay Leg Extensions demonstration
1. Leg Extensions
4 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
2. Barbell Squat
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
3. Machine Hack Squat
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4. 45 Degree Leg Press
7 sets, 15 - 20 reps, (rest 45s)
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
5. Seated Leg Curl
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
6. Stiff-Legged Barbell Deadlift
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
7. Lying Leg Curls
7 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
8. Reverse Crunch
14 - 20 sets, 4 reps, (rest 45s)
Show Alternative Exercises
Medicine Ball Russian Twist demonstrationPlay Medicine Ball Russian Twist demonstration
9. Medicine Ball Russian Twist
4 sets, 14 - 20 reps, (rest 60s)
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
10. V-up
4 sets, 14 - 20 reps, (rest 60s)
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
11. Mountain Climber
4 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Chest & Calves

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Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol B


Upright bike Level 6 for 10 minutes


3 rounds each


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

Hammer Strength Machine Incline Bench Press demonstrationPlay Hammer Strength Machine Incline Bench Press demonstration
1. Hammer Strength Machine Incline Bench Press
4 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2. Dumbbell Flys
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Machine Bench Press demonstrationPlay Machine Bench Press demonstration
3. Machine Bench Press
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4. Cable Standing Fly
7 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
5. Standing Calf Raises
4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Sled 45 Degree Calf Press▶
6. Sled 45 Degree Calf Press
4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
7. Seated Calf Raise Machine
7 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises

Biceps & Triceps

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps


*add 5 partial reps to the last set of each exercises

Seated Dumbbell Biceps Curl▶
1. Seated Dumbbell Biceps Curl
7 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
2. Alternating Incline Dumbbell Biceps Curl
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Machine Preacher Curls demonstrationPlay Machine Preacher Curls demonstration
3. Machine Preacher Curls
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Spider Curl demonstrationPlay Spider Curl demonstration
4. Spider Curl
7 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
Reverse Grip Triceps Pushdown demonstrationPlay Reverse Grip Triceps Pushdown demonstration
5. Reverse Grip Triceps Pushdown
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
6. Close-Grip Bench Press
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Overhead Two-Arm Triceps Extension▶
7. Overhead Two-Arm Triceps Extension
3 sets, 8 - 10 reps, (rest 45s)
Lay down on this exercise
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
8. Rope Pressdown
7 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises

Date Created: 1/13/2020, UTC


Last Updated: 11/29/2020, UTC

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