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What is FST-7 Training?

FST-7, created by “The Pro Creator” Hany Rambod, is an intense and productive training style. It has to be. According to Hany, FST-7 stands for:

  1. Fascia: pl. fas·ci·ae : Anatomy – A sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.
  2. Stretch: v. stretched, stretching, stretches – To lengthen, widen, or enlarge
  3. Training: the process of bringing a person to an agreed standard of proficiency by practice and instruction.
  4. Seven: The seventh in a set or sequence.

F-PORTION: compound exercise. Progress in steady increments of weight with appropriate rests in-between each set. Ensure to go as heavy as you can on the last set for the appropriate reps.

“F” PORTION REPS REST
SET 1 12 reps at 60% max 45 seconds
SET 2 12 reps at 70% max 1 minute
SET 3 10 reps at 80% max 1 minute
SET 4 6-8 reps at 100% max 1.5 minutes


S-PORTION: 
isolation exercise. Purpose is to stretch the muscle while still going for volume, so make sure the weight is heavy enough while still getting a stretch at the bottom of the movement.

“S” PORTION REPS REST
SET 1 12 reps at 80% max 1 minute
SET 2 12 reps at 80% max 1 minute
SET 3 10 reps at 100% max 1.5 minutes


T-PORTION: 
another compound lift. Same as the first portion of the training, bar the first “warm-up” set. Emphasis on range of movement, perfect form with contraction at the top of the movement.

“T” PORTION REPS REST
SET 1 12 reps at 70% max 1 minute
SET 2 12 reps at 80% max 1 minute
SET 3 8 reps at 100% max 1.5 minutes


7-PORTION: 
last lift and it’s an isolation exercise. Suggested is a machine exercise in order to allow for a fixed motion. The weight needs to be heavy enough to cause early failure at set 4 or 5; try to complete this portion for 12 reps on each set as you get used to this training.

“7” PORTION REPS REST
SET 1 12 reps at 70% max 30 seconds
SET 2 12 reps at 70% max 30 seconds
SET 3 12 reps at 70% max 30 seconds
SET 4 10-12 reps at 70% max 30 seconds
SET 5 10-12 reps at 70% max 30 seconds
SET 6 8-12 reps at 70% max 30 seconds
SET 7 8-12 reps at 70% max 30 seconds

We have also had many PLANETMAX 8 Week Challenge clients utilize this system for overall growth and  to improve stubborn body-parts. Below is a sample workout of FST-7 I adapted… give it a try for 4 weeks and see how your body responds!

PROPOSED SPLITS:

Day 1 – Chest, Triceps and Abs

Day 2 – Quads, Hamstrings and Calves

Day 3 – REST

Day 4 – Back, Biceps and Abs

Day 5 – Shoulders, Triceps and Calves

Day 6 – REST/HIIT

Day 7 – REST


Want an FST-7 plan customised to suit your body, click below