FST-7 (Fascia Stretch Training 7) Workout

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: December 28, 2023
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FST-7, crafted by Hany Rambod, is a game-changer in muscle development.

In my own journey and with clients, I've witnessed its power to amplify muscle growth by focusing on fascia stretching through seven key sets.

This method not only boosts testosterone and growth hormone levels but also delivers tangible strength and aesthetic improvements.

However, this challenging approach is not for everyone, so I created this guide with valuable insight and guidance to help you understand what it takes to build muscle through FST 7.

Quick Summary

  • FST-7, developed by Hany Rambod, is a high-intensity training method focusing on fascia stretching through seven sets of exercises to significantly boost muscle growth.
  • The FST-7 routine involves performing 7 sets of an isolation exercise for each muscle group, typically with 8–12 reps per set, aimed at muscle exhaustion and growth.
  • Research in the International Journal of Exercise Science indicates that FST-7 can lead to enhanced muscle size and strength, with one study showing a 62 lbs increase in leg press and 61 lbs in leg extension for the treatment group.
  • As a coach, I've seen remarkable results with FST-7 in my clients, making it a go-to method for those seeking substantial strength and aesthetic improvements.

What Is FST 7 Training?

A person doing an FST 7 workout routine

The FST-7 training principle created by trainer Hany Rambod involves training each muscle group with 7 sets of an isolation exercise, using a rep range of 8–12 reps per set.

It is high-volume and high-intensity training, primarily emphasizing stretching the fascia, the connective tissue enveloping muscles.

The FST-7 routine aims to exhaust the muscles while utilizing stretching isolation exercises to enhance blood flow, burn more fat, and stimulate muscle growth.

This approach is aimed at promoting great muscle growth and hypertrophy.

FST 7 Training Examples

A gym looking at papers in the gym

The following are some examples of workout plans to target muscle hypertrophy in different body parts.

1. Chest

  • Flat Hammer or dumbbell press: 3 x 8–12
  • Incline dumbbell press: 3–4 x 8–12
  • Incline dumbbell flye: 3 x 8–12
  • Pec deck or cable crossover: 7 x 8–12

2. Back

  • Barbell row: 3 x 8–12
  • Wide-grip pulldowns: 3 x 8–12
  • Hammer Strength row: 3 x 8–12
  • Neutral-grip chin-ups: 3 x failure
  • Machine or cable pullover: 7 x 8–15

3. Biceps

A buff male working out his biceps in the gym
  • Machine preacher curl: 3 x 8–12
  • Alternate dumbbell curls: 4 x 8–12
  • EZ bar curls: 7 x 8–12

4. Triceps

  • Overhead cable extension: 7 x 8–12
  • Close-grip bench press: 4 x 8–12
  • Weighted or machine dip: 3 x 8–12
  • Skull crushers: 7 x 8–12

5. Rear Delts

  • Dumbbell rear lateral raise: 3-4 x 12-15
  • Reverse pec flye or cable: 7 x 12-15

6. Shoulders

A person doing shoulder exercises in the gym
  • Seated dumbbell press: 4 x 8–12
  • Dumbbell lateral raise: 3 x 8–12
  • Barbell or dumbbell front raise: 3 x 8–12
  • Lateral raise machine: 7 x 8–12

7. Traps

  • Dumbbell shrugs: 4 x 8–12
  • Machine shrugs: 7 x 8–12

8. Quads

  • Squats: 4 x 8–12
  • Hack squat or leg press: 3 x 8–15
  • Leg extensions: 3-4 x 8-15
  • Leg extension or leg press: 7 x 8–15

9. Calves

Close up shot of muscular calves
  • Standing calf raise: 4 x 10-12
  • Seated calf raise: 4 x 15-20
  • Leg press or calf sled raise: 7 x 10-12

10. Hamstrings

  • Stiff-leg deadlift: 4 x 10–12
  • Lying leg curls: 4 x 10–15
  • Single-leg curl: 4 x 10–15 each leg
  • Seated leg curls: 7 x 10–15

The Benefits Of Fascia Stretch Training

A buff male flexing his muscles

Research published in the International Journal of Exercise Science suggests that Fascia Stretch Training (FST-7) may result in enhanced muscle size and strength gains while accounting for individual variations in response. [1]

The study showed strength gains in both tested groups: the treatment group increased by 62 lbs in leg press and 61 lbs in leg extension, compared to the control group's 67 lbs and 45.5 lbs, respectively. In the chest press, the treatment group improved by 19.5 lbs, surpassing the control's 16.5 lbs gain.

"Muscles perform the movement while fascia organizes it"

- Dr. Thomas Myers, M.D.

The benefits of fascial stretch training are multifold, including: 

  • Increased muscle mass and definition: FST-7 training contributes to greater muscle hypertrophy and improved muscle definition, as suggested by the stretching and blood flow-promoting effects on muscles during the workout, based on a study from the Journal of Physiology [2].
  • Enhanced fascial stretching: According to the International Journal of Sports Physical Therapy study, FST-7 targets muscle fascia, the connective tissue surrounding muscles, specifically. This can increase the flexibility and resilience of the fascia, contributing to improved muscle expansion [3].
  • Muscle pump and improved vascularity: The short rest periods and fat burning high-rep sets in an FST-7 training session promote a muscle pump effect and increased blood flow to the muscles, improving vascularity and nutrient delivery.

Nutrition Program For FST 7 Training

Close up shot of nutritious food

In my coaching career, I've seen firsthand how crucial nutrition is for FST-7 success, particularly caloric intake for muscle gain.

Here's your quick nutrition guide for FST-7 workouts:

  • Adequate protein intake: Protein sources for muscle growth and recovery include chicken or turkey breast, white fish, or lean cuts of red meat like filets or top sirloin.
  • Complex carbohydrates: Ideal carb sources are oatmeal, sweet potatoes, or brown rice for sustained energy, unlike fast-digesting sugars that cause insulin crashes during training.
  • Healthy fats: Include healthy fats in your diet, such as nuts, seeds, avocados, and fatty fish, to support healthy hormone production.
  • Sufficient hydration: FST 7 is a metabolically demanding workout carried out with heavy weights and can cause fluid loss and require increased water intake. Drink plenty of water before, during, and after FST 7 workouts.
  • Pre-workout nutrition: Pre-workout snacks or drinks Supplies the body with the necessary nutrients for a high-energy workout program.
  • Intra-workout nutrition: Drink about a liter of water during FST-7 training, with an additional intake in hot climates or for heavy sweaters.
  • Post-workout nutrition: Consume a meal or snack that includes carbohydrates and protein to replenish glycogen stores and initiate recompensation and recovery, ultimately promoting muscle growth.

Expert Training Tips

A gym coach writing down on a clipboard

From my coaching experience, for fat loss with FST-7, blending cardio intervals between sets effectively elevates the heart rate. Pair this with a diet slightly lower in calories and rich in lean proteins and complex carbs.

For endurance, up the reps with moderate weights and add endurance cardio to boost stamina.

Yet remember, FST-7 is intense.

To avoid burnout:

  1. Choose the Right Weights: Pick weights that challenge you for 10–12 reps while keeping good form.
  2. Time Rest Periods: Rest about 30 seconds between the final seven sets to maximize training effectiveness.
  3. Hydration is Key: Drink plenty of water before, during, and after workouts to stay hydrated and maintain performance.
  4. Isolation Exercises for Sevens: Use isolation moves like EZ bar curls for the biceps or cable crossovers for the chest to target specific muscles.


Does FST-7 Really Work?

Yes, FST-7 works if you consistently adhere to the program and consume the recommended nutrition to complement it. Ensure you are taking rest periods between seven sets of the last exercise, not to overstress your body.

Is FST-7 Good for Beginners?

No, FST-7 is not good for beginners. It is a high-intensity and high-volume training pattern to target body muscles and may exert more stress on muscle fibers than beginners can bear.

Who Is FST 7 For?

FST 7 is for intermediate or advanced lifters, given its grueling workout nature. It is also for fitness enthusiasts looking to switch up their routines, target specific muscles, and challenge themselves with high-volume, high-intensity training techniques.

It is also for those on a plateau who need a novel, high-intensity stimulus that may induce muscle growth by surprising their muscles with new stress.

Who Shouldn't Try It?

Beginners or individuals with certain health conditions or limitations without proper guidance from a qualified fitness professional should not try the FST 7 training system.

FST-7 training is intense and requires sufficient recovery capacity. People with inadequate recovery capacity due to a lack of sleep and poor nutrition should not try it.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719817/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5978284/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
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Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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