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Phase 1

Day 1 - Quads, Hamstrings, Calves

The early days of Hany Rambod's FST-7: Big and Ripped are all about finding your
feet. FST-7 is a style of training that demands a level of intensity few lifters are
accustomed to in the gym. During your initial workouts, the thought of maintaining

Tải bản
that intensity during a long 7 sets on your đầy đủ
last movement—after multiple heavy sets
of other movements—may seem terrifying.
If you're unaccustomed to FST-7, or if you're a beginning or intermediate lifter,
Rambod recommends setting aside any hopes of hitting all 7 FST sets. Aim for 4,
and expect even those to make you more sore than you've ever been in your life.
Equally important to how many sets you do in the FST sets is consistently doing
everything else you should in this program. That means crushing your cardio, hitting
abs twice a week, staying on top of your meals and supplements, and nailing every
rep of every other movement in the program.
You can find the details of the diet, supps, cardio, and abs in the Phase 1 Overview.
Keep that page handy throughout the first four weeks of the program. And during
Phase One, still make strategic use of intensity techniques such as:
•
•

•
•

Forced reps
Negatives
Peak-contraction pauses
Partial reps

You can see examples of how those techniques look for each body part on the FST7:
Upper Body Essentials and Lower Body Essentials pages. Each week, one will

also be embedded here. To start, watch Rambod lead Jeremy Buendia through this
awesome and terrifying FST-7 quad workout.
Remember: Any time you see the words "up to 7 sets" in the programming, that

Tải bản đầy đủ

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indicates an FST-7 set. For those sets, keep rest time minimal, such as 30-45
seconds, and whenever possible, flex the target muscle for 5-10 seconds during the
rest period.
During Phase 2, these sorts of intensity-boosting techniques will only get more
important, and you'll start combining movements into FST-7 supersets. For now, just
go do the work and start growing!

Day 1: Quads, Hamstrings, Calves

Hany Rambod's Tips
•

•
•
•

Back squat: This is the big daddy of all compound movements. Keep your
head level and your back as straight as possible. Your feet should be pointed
straight ahead, slightly wider than shoulder width. The goal is to use
maximum weight, so don't go lower than parallel.
Hack squat: Keep your feet shoulder-width apart and toes pointed straight
ahead to hit the entire quad area.
Stiff-leg deadlift: Arch your back to reduce strain on the lower back and
contract the hams at the top of the movement.
Standing calf raise: Two big mistakes with this exercise that I see all the
time are doing it too fast and not using a full range of motion. Quick, jerky half
reps won't produce results. Do slow, controlled movements and hold the
contracted position for 2-3 seconds.
Tải bản đầy đủ
Workout Plan

Quads, Hamstrings, Calves Printable Text

Leg Extensions 4 sets, 5-8 reps

Barbell Squat 4 sets, 5-8 reps

Leg Press 4 sets, 5-8 reps
Barbell Walking Lunge
2 sets, 15 steps up and 15 steps back
2 sets, 15 steps (up and back)
Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8
reps*
Seated Leg Curl 3 sets, 5-8 reps
Stiff-Legged Deadlift 3 sets, 5-8 reps
Lying Leg Curls 3 sets, 5-8 reps
Seated Calf Raise 3 sets, 5-8 reps
Standing Calf Raises 3 sets, 5-8 reps
Calf Press On The Leg Press Machine FST-7 - Depending on experience level
perform between 4-7 sets, 5-8 reps.*
*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.::
•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.
•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout
•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5
seconds. Do this for the last 3-4 reps of the last exercise of an exercise.
•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.

Day 2 - Chest, Triceps, and Abs

Hany Rambod's Tips

• Tải bản đầy đủ
•

Flat-bench dumbbell press: I prefer using dumbbells on the flat bench,

because you can get a greater range of motion than you can with a barbell.
Bring your hands in closer for a tight contraction, depending on the size of the
dumbbells being used.
Close-grip bench press: Place your hands just inside shoulder width and
keep your elbows close to the body. Contract your triceps hard at the top of
the movement.
Bench dip: This version, as opposed to the parallel bars, lets you maintain an
upright body position, which puts more stress on the triceps. Make sure the
distance between benches allows for a full range of motion.

Workout Plan

Chest and Triceps

Chest
Dumbbell Bench Press 4 sets, 5-8 reps
Dips - Triceps Version 3 sets, 5-8 reps
Incline Dumbbell Press 3 sets, 5-8 reps
Incline Dumbbell Flyes 3 sets, 5-8 reps (Twisting pinkies inwards)
Smith Machine Incline Bench Press Depending on experience level perform
between4-7 sets, 5-8 reps
Triceps
Triceps Pushdown 4 sets, 5-8 reps (With Cambered-Bar)
Close-Grip Barbell Bench Press 3 sets, 5-8 reps
Bench Dips 3 sets, 5-8 reps
Standing Dumbbell Triceps Extension Depending on experience level perform
between 4-7 sets, 5-8 reps
Abs
Crunches 4 x 25 reps
Hanging Leg Raises 4 x 20 reps
Decline Reverse crunches 4 x 20 reps

*During the FST-7 sets, apply one of four

Tảiintensity
bản đầytechniques
đủ . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.::
•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.
•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout
•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5
seconds. Do this for the last 3-4 reps of the last exercise of an exercise.
•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.

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�EVQ�EN'

Day 3 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d
rather skip so you can get back to the gym! As you get increasingly serious about
your training and goals, you’ll experience both types many times. Here’s how to
navigate them:
What to do on a much-needed rest day:
•

•
•
•
•
•
•

Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve
been pushing really hard in the gym, you might gain something by taking it
easy! After all, training just pushes you toward your fitness goals, but rest and
proper nutrition are required to get past the finish line.
Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a
contrast shower (30 seconds hot, 30 seconds
Tải bản cold for a few minutes).
đầy đủ
Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but not
for everyone)
Prep your meals for the next 2-3 days or more
If your budget and schedule allow, book a massage or some body work with a
physical therapist
Go for a walk or do some light mobility work to get the blood flowing and
decrease soreness
Stretch or foam roll. Just do it right!

What to do when you don’t want to rest:

•
•
•

Any of the stuff listed above, including doing nothing.

Make fitness fun! Play a sport with friends, do something active you wouldn’t
normally do, or try a new activity or low-intensity fitness class.
Take the approach recommended by Nick Tumminello, Bodybuilding.com
contributor and creator of the True Muscle program: One day of full rest each
week is mandatory. Any others can be "active rest" days of low-impact cardio,
swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro"
day of arms and abs.

No matter what you do, don’t do too much, too hard. Your time in a program is
sacred, so focus on healing up and coming back strong!

Day 4 - Back And Biceps

Hany Rambod's Tips

•
•

Pull-up: Start from a dead hang and go all the way up until your upper chest
touches the bar. Use a spotter if you can't do full reps.
Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell.
Keep a slight arch in your back and "stand up" with the weight. Keep the bar
as close to the body as possible throughout
Tải bảntheđầy
entire
đủ movement.
Straight barbell curl: Take a shoulder-width grip on the bar. Roll your
shoulders back to keep the stress on the biceps. Going heavy is no excuse to
use sloppy form, so avoid using excessive body momentum to swing the
weight up.

Workout Plan

Back and Biceps

Pullups 3 sets, 5-8 reps
Barbell Deadlift 4 sets, 5-8 reps
Bent Over Barbell Row 4 sets, 5-8 reps (Underhand)
Leverage Iso Row Depending on experience level perform 4-7 sets, 5-8 reps*

Biceps
Barbell Curl 4 sets, 5-8 reps
Hammer Curls 3 sets, 5-8 reps
Incline Dumbbell Curl 3 sets, 5-8 reps
Machine Preacher Curls Depending on experience level perform 4-7 sets, 5-8 reps*
*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.::
•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.
•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout
•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5
seconds. Do this for the last 3-4 reps of the last exercise of an exercise.
•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.

Day 5 - Shoulders, Rear-Delts, And Traps

Hany Rambod's Tips

•
• Tải bản đầy đủ
•

Pull-up: Start from a dead hang and go all the way up until your upper chest
touches the bar. Use a spotter if you can't do full reps.
Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell.
Keep a slight arch in your back and "stand up" with the weight. Keep the bar
as close to the body as possible throughout the entire movement.
Straight barbell curl: Take a shoulder-width grip on the bar. Roll your
shoulders back to keep the stress on the biceps. Going heavy is no excuse to
use sloppy form, so avoid using excessive body momentum to swing the
weight up.

Workout Plan

Shoulders, Rear-Delts, Traps

Standing Dumbbell Press 4 sets, 5-8 reps
Front Dumbbell Raise 3 sets, 5-8 reps
One-Arm Incline Lateral Raise 4 sets, 5-8 reps
Machine Lateral Raise Depending on experience level perform 4-7 sets, 5-8 reps*
Seated Bent-Over Rear Delt Raise 3 sets, 5-8 reps
Reverse Machine Flyes 3 sets, 5-8 reps
Barbell Shrug 3 sets, 5-8 reps
Smith Machine Shrug Depending on experience level perform 4-7 sets, 5-8 reps*
*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:
•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.
•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout
•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5
seconds. Do this for the last 3-4 reps of the last exercise of an exercise.
•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Tải bản đầy đủ
Day 6 - Biceps, Triceps, and Abs

Hany Rambod's Tips

•
•
•

Alternating dumbbell curl: Supinate your wrist as much as possible at the

top of the movement to focus on the biceps peak.
Spider curl: Use a straight bar and hold it slightly narrower than shoulder
width to take stress off the elbows.
Rope push-down: Take advantage of the increased range of motion by
spreading the handles apart at the bottom and turning your pinkies away from
your body for a superior contraction.

Workout Plan

Biceps, Triceps and Abs

Dumbbell Alternate Bicep Curl 4 sets, 5-8 reps
Standing Biceps Cable Curl 3 sets, 5-8 reps (using cambered-bar if available)
Concentration Curls 3 sets, 5-8 reps
Spider Curl Depending on experience level perform 4-7 sets, 5-8 reps last 3 reps
ladders*

Triceps
Triceps Pushdown - Rope Attachment 4 sets, 5-8 reps
Cable Machine Triceps Extension 3 sets, 5-8 reps + partials at failure
Reverse Grip Triceps Pushdown Depending on experience level perform 4-7 sets,
5-8 reps (Contract for 2 secs last 3 reps on last 3 sets)*

Abs
Crunches 4 x 25 reps
Hanging Leg Raises 4 x 20 reps
Decline Reverse crunches 4 x 20 reps
*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:
•Forced Reps: After reaching failure, have a partner
Tải bản đầy đủhelp you just enough that
you can get an additional 2-3 reps.
•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout
•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5
seconds. Do this for the last 3-4 reps of the last exercise of an exercise.
•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.

Day 7 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d
rather skip so you can get back to the gym! As you get increasingly serious about
your training and goals, you’ll experience both types many times. Here’s how to
navigate them:

What to do on a much-needed rest day:

•

•
•
•
•
•
•

Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve
been pushing really hard in the gym, you might gain something by taking it
easy! After all, training just pushes you toward your fitness goals, but rest and
proper nutrition are required to get past the finish line.
Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a
contrast shower (30 seconds hot, 30 seconds cold for a few minutes).
Take an ice bath, a favourite of bodybuilder and triathlete Kris Gethin (but not
for everyone)
Prep your meals for the next 2-3 days or more
If your budget and schedule allow, book a massage or some body work with a
physical therapist
Go for a walk or do some light mobilityTảiwork
bảntođầy
get the
đủ blood flowing and
decrease soreness
Stretch or foam roll. Just do it right!

What to do when you don’t want to rest:

•
•

Any of the stuff listed above, including doing nothing.

Make fitness fun! Play a sport with friends, do something active you wouldn’t
normally do, or try a new activity or low-intensity fitness class.

Take the approach recommended by Nick Tumminello, Bodybuilding.com

contributor and creator of the True Muscle program: One day of full rest each
week is mandatory. Any others can be "active rest" days of low-impact cardio,
swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro"
day of arms and abs.
No matter what you do, don’t do too much, too hard. Your time in a program is
sacred, so focus on healing up and coming back strong!

Day 8 - Quads, Hamstrings, And Calves

Even if you're an experienced bodybuilder, Week 1 of FST-7: Big and Ripped most
likely brought you to your knees. If not, you probably weren't doing it right! This week
is your chance to correct that—or even better, to go do it right a second time. The
workouts are the same as last week, at least on paper.
Jeremy Buendia's videos with Hany Rambod on the FST-7 Essentials: Upper Body
and Lower Body pages are there to show you all the things that the sets and reps
below don't. If you're not accustomed to prolonging the final set of the day with
forced reps, partials, and peak contraction pauses, it's time to start! This week's
video can show you how.
Just like last week, your checklist includes cardio 3-4 times a week, abs twice a
week, and eating like the champ you want to be. Don't cut corners on any of them!
Circle back to the Phase 1 overview for clarification on those details. If you felt
queasy or bloated during the intense workouts of Week 1, experiment with preworkout
meal timing. It could be that your pre-workout
Tải bản meal either had too much fat,
đầy đủ
 or was too close to your workout.
Pros have to think about this stuff. They know that the workout hour is sacred, and
everything you can do to make it go better is worth considering.
Now go make the most of Week 2!

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