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FST-7 TRAINING: A COMPLETE GUIDE &

SAMPLE WORKOUT
Learn about FST-7 (Fascia Stretch Training), Main Goal: Build Muscle Equipment: Barbell, Bodyweight,
the training style developed by Hany Rambod,
Training Level: Beginner Cables, Dumbbells, EZ Bar,
and give the sample FST-7 workout routine a
try! Program Duration: 8 Weeks Machines
Days Per Week: 6 Day Target Gender: Male & Female
Link to Workout: https://www.muscleandstrength.com/
workouts/fst-7-workout
Time Per Workout: 60-90 Mins Author: Roger “Rock” Lockridge

Day 1: FST-7 Chest & Triceps Workout

Exercise Sets Reps
Low Incline Dumbbell Press 4 10 - 12

Seated Chest Press 3 10 - 12

Chest Dip 3 10 - 12

Seated Cable Fly 7 10 - 12

Two-Arm Overhead Extension 3 12

Rope Pressdown 7 12 - 15

Day 2: FST-7 Legs Workout

Exercise Sets Reps
Lying Leg Curl 7 12 - 15

Romanian Deadlift 3 12 - 15

Walking Lunge 3 12 Each

Hack Squat 3 12 - 15

Single Leg Press 3 12 - 15

Leg Extension 3 15

Seated Calf Raise 7 12 - 15

Day 3: FST-7 Back & Biceps Workout

Exercise Sets Reps
Reverse Grip Lat Pulldown 3 10 - 12

Single Arm Machine Row 3 10 - 12

Dumbbell Pullover 3 10 - 12

T-Bar Row 7 10 - 12

Preacher Machine Curl 7 10 - 12

Seated Hammer Curl 3 10 - 12

Day 4: FST-7 Shoulders & Abs Workout

Exercise Sets Reps
Face Pull 7 10 - 12

Rear Lateral Raise 3 10 - 12

Single Arm Cable Lateral Raise 3 10 - 12

Smith Machine Shoulder Press 3 10 - 12

Lying Leg Raise 7 12 - 15

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