FST-7 training plan

FST-7 training plan

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

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

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

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

This series of 7 is always performed at the end of training for each muscle group.

Example of a training plan using the FST-7 technique

Training A

Workout B

Workout C

Workout D

Workout E

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

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