The FST-7 is a workout created by trainer Hany Rambod, famous for having trained athletes like Phil Heath, Jay Cutler or Jeremy Buendia.
FST-7 stands for Fascial Stretch Training, which translates to Fascial Stretch Training. As for the number 7, it is the number of series used by this technique.
Briefly, with this workout we are going to do a normal hypertrophy training, 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 set of 7 is always performed at the end of each muscle group workout.
Example of a training plan with the FST-7 technique
Training A
- Inclined bench press - 4 sets x 8-12 reps
- Slanted openings - 3 sets x 8-12 reps
- Chest press with dumbbells - 3 sets x 8-12 reps
- Cable openings – 7 sets x 8-12 reps
Workout B
- Rowing with bar - 4 sets x 8-12 reps
- Pulldown with short handle - 3 sets x 8-12 reps
- T-bar row - 3 sets x 8-12 reps
- Seated machine row – 7 sets x 8-12 reps
Workout C
- Shoulder press with dumbbells - 4 sets x 8-12 reps
- Front - 3 sets x 8-12 reps
- Later - 3 sets x 8-12 reps
- Sides – 7 sets x 8-12 reps
- Dumbbell Shrinks - 3 sets x 8-12 reps
- Shrinkings at smith – 7 sets x 8-12 reps
Workout D
- Curl with Z bar - 3 sets x 8-12 reps
- Dumbbell tricep extension - 3 sets x 8-12 reps
- Dumbbell curl on inclined bench - 3 sets x 8-12 reps
- Tricep with forehead barbell - 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
Workout 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
- Dead weight with stretched legs - 3 sets x 8-12 reps
- Leg curl – 7 sets x 8-12 reps
- Twins at smith - 3 sets x 8-12 reps
- Twins in the machine – 7 x 8-12 reps
Rest time on the 7 set should be about 30 seconds.
