{"id":29625,"date":"2026-02-04T16:25:14","date_gmt":"2026-02-04T16:25:14","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=29625"},"modified":"2026-02-04T16:25:16","modified_gmt":"2026-02-04T16:25:16","slug":"workout-plan-inspired-by-hany-rambod-fst-7","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/workout-plan-inspired-by-hany-rambod-fst-7","title":{"rendered":"12-Week Workout Plan Inspired by Hany Rambod FST-7 (Free PDF)"},"content":{"rendered":"\n

I’ve designed a 12-week muscle and strength training plan that includes FST-7 sets. Anyone who wants to build a strong, big, and aesthetic body<\/a> can try this routine.<\/p>\n\n\n\n

What is the FST-7 Training Approach?<\/strong><\/h2>\n\n\n\n

Hany Rambod’s FST-7 (Fascia Stretch Training-7) is a bodybuilding training principle that involves performing seven sets, usually as the last exercise for a specific body part after the main heavy lifting is complete.<\/p>\n\n\n\n

For example, a biceps workout involves 3 exercises (Dumbbell Preacher Curls, Hammer Curls, and EZ Bar Curls). You perform 3-4 sets of 10-12 reps of the first two exercises and 7 sets of 8-12 reps (Ez Bar Curls) with only 30-45 seconds of rest between sets.<\/p>\n\n\n\n

The FST-7 increases the blood flow (pump) during the last exercise to stretch the fascia (connective tissue) around the muscle. It tries to stretch fascia from the inside by forcing a huge muscle pump, helping your muscles look fuller, rounder, and defined.1<\/a><\/sup> Yazdani, Zohreh. (2018). A Comparative Study on the Effects of Two Combined Physical\u2013Mental Training Methods (FST-7 and F45)<\/a> on Fat Reduction and Muscle Mass Gain in Sedentary Female Employees Aged 30\u201345 Years. 10.6084\/m9.figshare.29924378.<\/span><\/p>\n\n\n\n

How to Implement FST-7 in your Workout?<\/strong><\/h2>\n\n\n\n

You can perform an FST-7 set for every body part, whether small or large.<\/p>\n\n\n\n

Start with compound exercises<\/a> first, such as bench press, squats, rows, and deadlifts. Lift heavier weights at the start. Keep the rest periods longer (2-3 minutes) for heavy sets.<\/p>\n\n\n\n

After heavy exercises, pick one isolation exercise<\/a> like cable flyes, leg curls, or lateral raises and do 7 sets of 8\u201312 reps with only 30-45 seconds of rest between sets. Focus on the pump and muscle squeeze throughout the sets.<\/p>\n\n\n\n

If you’re looking for a well-organized muscle-building workout plan<\/a> that i<\/span>ncorporates FST-7 sets, you can save the routine below.<\/p>\n\n\n\n

Hany Rambod’s FST-7 Inspired 12-Week Workout Plan<\/strong><\/h2>\n\n\n\n
\n