FST-7 is a workout created by trainer Hany Rambod, famous for having trained athletes such as Phil Heath, Jay Cutler or Jeremy Buendia.

FST-7 is the acronym for Fascial Stretch Training, which translated means fascia stretching training. As for the number 7, it is the number of sets used by this technique.

In short, with this workout we will do a normal hypertrophy workout, with around 3 to 4 sets per exercise, and with 8 to 12 repetitions per set, but in the last exercise of each muscle group, we will perform 7 sets, with little rest between each one to achieve the best possible pump.

Compound exercises should not be used in this series of 7, as the objective is to focus as much as possible on the muscle in question. The ideal would be to use machines or cables.

This series of 7 is always performed at the end of each muscle group's workout.

Example of a training plan using the FST-7 technique

Training A

• Incline bench press – 4 sets x 8-12 reps
• Slanted openings – 3 sets x 8-12 reps
• Dumbbell chest press – 3 sets x 8-12 reps
• Cable openings – 7 sets x 8-12 reps

Training B

• Barbell row – 4 sets x 8-12 reps
• Pulldown with short grip – 3 sets x 8-12 reps
• T-bar row – 3 sets x 8-12 reps
• Seated Rowing Machine – 7 sets x 8-12 reps

Training C

• Dumbbell shoulder press – 4 sets x 8-12 reps
• Frontals – 3 sets x 8-12 reps
• Posterior – 3 sets x 8-12 reps
• Sides – 7 sets x 8-12 reps
• Dumbbell shrugs – 3 sets x 8-12 reps
• Shrinks in smith – 7 sets x 8-12 reps

D training

• Z-bar curl – 3 sets x 8-12 reps
• Dumbbell tricep extension – 3 sets x 8-12 reps
• Curl with dumbbells on incline bench – 3 sets x 8-12 reps
• Triceps with barbell to forehead – 3 sets x 8-12 reps
• Bicep with cables – 7 sets x 8-12 reps
• Tricep extension on the machine – 7 sets x 8-12 reps

Training E

• Squats – 3 sets x 8-12 reps
• Leg Extension – 3 sets x 8-12 reps
• Press – 3 sets x 8-12 reps
• Hack Squat – 7 sets x 8-12 reps
• Standing leg curl – 3 sets x 8-12 reps
• Deadlift with straight legs – 3 sets x 8-12 reps
• Leg curl – 7 sets x 8-12 reps
• Twins in the Smith – 3 sets x 8-12 reps
• Twins in the machine – 7 x 8-12 reps

The rest time in the series of 7 should be about 30 seconds.