FST-7 (aka Fascia Stretch Training) is a bodybuilding workout routine designed to induce maximal hypertrophy by stretching the fascia, which is connective tissue in the body that separates muscle from skin. Fascia is one of the factors that determines the potential size of a muscle, so by stretching it, it creates the most physical opportunity for the muscle to grow.
It was created by trainer Hany Rambod and used by such notable bodybuilders as Jay Cutler and Phil Heath. There is a video of Hany and Phil performing an FST-7 shoulder workout below.
FST-7: Days per Week, Program Length
FST-7 achieves this stretch by using a high number of sets (7) on particular exercises to target specific muscle groups for growth.
Laid out as a 5 day split workout, FST-7 is structured as a body part split, targeting different muscle groups each day.
The spreadsheet includes 24 weeks to make it easier to track volume over time. There is no real “length” to the program and it can be run indefinitely as long as the individual is feeling healthy.
In reality, deload weeks will likely need to be taken by the athlete to allow for full recovery before regular training can resume at full intensity.
FST-7 Workout Structure: Rest Times, Weights
FST-7 is incredibly high volume and utilizes minimal rest in between sets.
Exercises marked in the spreadsheet with a single asterisk (*) only allow for 30-45 seconds in between sets. Exercises marked with two asterisks (**) recommend 5 extra “partial reps” on the last set to really work the target muscle.
Tips for success:
- Follow the dynamic warm ups described in the spreadsheet.
- Keep the weights low to start out as you adjust to the volume.
- Use a slow, controlled eccentric (i.e. “negative”) movement when completing each rep. This maximizes the fast twitch muscle recruitment and helps the muscle grow.
- Focus on feeling the muscle stretch and contract. You’re really working muscles, not lifting weights.
- If you want to lift heavy weights, check out the powerlifting or strength training programs.
FST-7 Workout Program Spreadsheet and PDF
This FST-7 spreadsheet was based on the PDF made freely available on Muscle and Fitness.
The program has sheets for “weeks 1 & 3” and “weeks 2 & 4.” If the program is run for more than 4 weeks, the same alternating order should be used: odd numbered weeks use “weeks 1 & 3” and even numbered weeks use “week 2 & 4.”
Frequently Asked Questions about FST-7
What is an example of an FST-7 back exercise?
The FST-7 back focus exercise recommended in the spreadsheet is a straight arm pull down. Doing this as the FST-7 exercise of a training session calls for 7 sets of 8 to 12 reps. Many other exercises are included in the back training session, but straight arm pull downs are the focus exercise of the session.
What is an example of an FST-7 arm (bicep, tricep, shoulder) exercise?
The FST-7 arm focus exercises recommended in the spreadsheet are standing spider curls for biceps, overhead cable extensions for triceps, and standing lateral raises for shoulders. All movements are done for 7 sets of 8 to 12 reps, though not necessarily in the same session. Triceps and shoulders are done in the second training session of a given week, while biceps are done with back in the first training session. All recommended movements are in the spreadsheet.
What is an example of an FST-7 leg exercise?
The FST-7 leg focus exercises recommended in the spreadsheet are the leg press and lying leg curls. These are each done for 7 sets of 8 to 12 reps. The rest of the supplemental exercise movements are available in the spreadsheet.
What is an example of an FST-7 chest exercise?
The FST-7 chest focus exercise is the standing cable fly. As with all FST-7 focus movements, these are done for 7 sets of 8 to 12 reps. The rest of the chest day workout is available in the spreadsheet.
Video Playlist: FST-7 Workouts with Hany Rambod
Different FST-7 workouts are in this playlist: arms, chest, back, legs, etc.