Workout Plans

FST-7 training plan

The FST-7 is a training 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 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 in between to get the best pump possible.

Should not be used Exercises compounds in this series of 7, since 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

Workout B

Workout C

Workout D

Workout E

Rest time on the 7 set should be about 30 seconds.

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