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FST-7 (Fascia Stretch Training 7) Workout

Michael Garrico
Published by Michael Garrico
Last updated: May 25, 2023

FST-7 is an innovative training method developed by the legendary trainer Hany Rambod, the ProCreator.

By stretching your fascia with seven sets of key exercises, FST-7 boosts your testosterone and growth hormone levels for maximum muscle growth.

I highly endorse FST 7 training due to the remarkable results I have seen in my clients.

It's a high-intensity training technique that yields impressive gains in strength and aesthetics.

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, or Fascia Stretch Training 7, is a fitness technique created by Hany Rambod, a renowned personal trainer and fitness authority.
  • It involves a rigorous workout pattern with many sets and intense effort, aiming to stretch the fascia (the tissue that envelops muscles), which promotes muscle growth and definition.
  • The workout entails performing 7 sets of an exercise, with each set pushed to the point of muscle failure.

Sample FST 7 Workout Routine

A person doing an FST 7 workout routine

FST 7, or Fascia Stretch Training, is a bodybuilding training principle that focuses on the fascia layer, performed through seven sets for the final exercise for a muscle group.

This approach aims to exhaust the muscles while utilizing stretching isolation exercises to enhance blood flow to burn more fat and stimulate muscle growth.

What Is FST 7 Training?

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.

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 example workout plans to target muscle hypertrophy of 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 suggests that Fascia Stretch Training (FST-7) may result in enhanced muscle size and strength gains while accounting for individual variations in response [1].

"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 [2].
  • Enhanced fascial stretching: 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.

Who Is It 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 your 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 a sufficient recovery capacity. People with inadequate recovery capacity due to lack of sleep and poor nutrition should not try it.

Nutrition Program For FST 7 Training

Close up shot of nutritious food

Like any body transformation program, a key component of FST-7 success is nutrition, with adequate calorie intake being the primary rule for muscle gain.

Here is a nutrition cheat sheet for you to follow during 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

FST 7 is intense, and those who have yet to reach the potential of their fascia may end up feeling burnt out.

Follow these training tips to ensure you are on the right side of the spectrum:

  • Choose appropriate weights: FST-7 involves using high-intensity techniques and targeting specific muscle groups. Select weights that challenge you within the prescribed rep range (typically 10-12 reps) while maintaining proper form.
  • Time your rest periods: Properly time your rest periods during the final exercise of FST-7 workouts to avoid over-resting or under-resting. Rest for around 30 seconds between the seven sets to maximize the effectiveness of the training.
  • Hydrate adequately: Drink plenty of water before, during, and after your FST-7 workouts to stay hydrated. This is important to maintain performance and prevent dehydration, especially since FST-7 can be demanding on the body.
  • Select isolation exercises for sevens: Isolation exercises, such as EZ bar curls for a biceps workout or cable crossover for a chest workout, ensure you target different muscle groups individually.


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.

Getting Ripped With FST 7 Workout

FST-7 is an intriguing concept that has been successful for many, including pro bodybuilders. Whether it suits you can only be determined through experimentation.

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