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 are going to 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.

Não devem ser utilizados Exercises compostos nesta série de 7, já que o objetivo é focar ao máximo no músculo em questão. O ideal será utilizar máquinas ou cabos.

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

training D

training and

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

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