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:
- 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.
- Stretch: v. stretched, stretching, stretches – To lengthen, widen, or enlarge
- Training: the process of bringing a person to an agreed standard of proficiency by practice and instruction.
- 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
