FST-7 is a training routine created by Hany Ramrod, who has trained many pro bodybuilders with great success using this program. It was created over several years of rigorous testing and perfecting with a few principles that are followed in sequence to provide stunning results.
This intense program is focused on training a few body parts each day will bring intense muscle pumps.
The workout requires 5 days a week with each training a few muscle groups. The order of each workout is a specific sequence of compound exercises to the famous isolated 7 set pump set (see below).
FST-7 Workout Principles
#Type: Weight Lifting
#Time: 45 min-1hr
#Reps: 8-15
#Sets: 12-15 per muscle group
#Rest Period (Between Sets): 30 sec
#Training Days a Week: 5 on/ 2 off
#Intensity: Moderate-High
#Weight Load: Moderate
Other FST-7 Workout Principles:
• Be sure to perform the 7 set exercise at the end of each muscle group as it is listed below on the workout routine. This exercise was specifically picked for higher volume. Only rest 30 seconds in between each set during this exercise as it is meant to be the final push before moving on to the next muscle group.
• Proper Nutrition is absolutely necessary to recover from each workout as they are challenging and demanding.
• Try to eat at least 2 meals full of complex carbs (brown rice, oatmeal) and lean proteins (chicken, fish) prior to working out with your last meal atleast an hour before working out. This will create the biggest pump in the gym with maximal recovery afterwards. If you like to workout first thing in the morning, make sure your last meals the day before are the same.
• Stay hydrated! This cannot be stated enough as this routine will make you sweat. You should be drinking plenty of water throughout your day anyways but take frequent sips during your workout as well. After all, muscle is 75% water and having water will leave your muscles looking flat and small.
Why the FST-7 Routine Works:
• Compound Exercises Utilized. These type of exercises will work the most muscle groups at once, reduce the amount of time that must be spent in the gym, and produce the most muscle growth.
• Frequent Stimulus. The five day a week training the different muscle groups offers an strategy to focus in and challenge each muscle group individually while keeping you active most days of the week.
• Progressive Loads. As you move through the program you should be increasing the amount of weight you use for each exercise. In fact this should be done every workout no matter how small the increase in weight.
• Active Stretch. Increasing the stretch in your muscles during the workout via muscle pumps is what creates this fascia layer to lengthen and allow your muscles more room to expand.
• Small Number of Sets. Each day will only involve 3 sets per muscle group. Why? Simply because there has been some evidence that performing more sets than this has been shown to only burn more calories. Yes that would be nice, but you’re here to build muscle and get bigger. Plus the more muscle you have, the more fat you’ll burn. So in the long run you will win at both.
The FST-7 Workout Routine
Monday: Biceps, Triceps, and Calves
Biceps:
• Barbell Bicep Curls (3 sets X 8-12 reps)
• Alternating Dumbbell Curls (3 sets X 8-12 reps)
• Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12)
Triceps:
• Close-grip Bench Press (4 sets X 8-12 Reps)
• Machine Dips or Weighted Dips (3 sets 8-12 reps)
• Overhead cable Extensions (7 sets X 8-12 reps)
• Skull Crushers (7 sets X 8-12 reps)
Calves
• Standing Calf Raises (4 sets X 10-12 reps)
• Seated Calf Raises (4 sets 15-20 reps)
• Calf Raises on Leg Press Machine (7 sets X 10-12 reps)
Tuesday: Quadriceps and Hamstrings
Quadriceps:
• Leg Extensions (3 sets X 8-15 reps)
• Squats (4 sets X 8-12 reps)
• Leg Press (3 sets X 8-15 reps)
• Leg Extensions or Hack Squats (7 sets X 8-15 reps)
Hamstrings
• Lying Leg curls (3 sets X 10-15 reps)
• Stiff-Legged Deadlift (3 sets X 10-12 reps)
• Single leg curl (4 sets X 10-15 reps each leg)
• Seated Leg Curls (7 sets X 10-15 reps)
Wednesday: Rest
Thursday: Chest and Triceps
Chest:
• Incline Dumbbell Press (4 sets X 8-12 reps)
• Incline Dumbbell Fly’s (3 sets X 8-12 reps)
• Flat Hammer or Dumbbell Press (3 sets X 8-12 reps)
• Pec Deck or Cable Crossovers (7 sets X 8-12 reps)
Triceps:
• Close-grip Bench Press (4 sets X 8-12 Reps)
• Machine Dips or Weighted Dips (3 sets 8-12 reps)
• Overhead cable Extensions (7 sets X 8-12 reps)
• Skull Crushers (7 sets X 8-12 reps)
Friday: Back and Calves
Back:
• Wide-Grip lat Pull-downs (3 sets X 8-12 reps)
• Barbell Rows (3 sets X 8-12 reps)
• Dumbbell Pull over’s (laying back) (3 sets X 8-12 reps)
• Close Grip Cable Rows (7 sets 8-12 reps)
• Wide Grip Cable Rows (7 sets 8-12 reps)
Calves
• Standing Calf Raises (4 sets X 10-12 reps)
• Seated Calf Raises (4 sets 15-20 reps)
• Calf Raises on Leg Press Machine (7 sets X 10-12 reps)
Saturday: Shoulders and Biceps
Shoulders:
• Seated Dumbbell Press (4 sets 8-12 reps)
• Dumbbell Front Raises (4 sets 8-12 reps)
• Lateral Raise (3 sets 8-12 reps)
• Dumbbell or Cable Lateral Raises (7 sets X 8-12 reps)
Biceps:
• Barbell Bicep Curls (3 sets X 8-12 reps)
• Alternating Dumbbell Curls (3 sets X 8-12 reps)
• Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12)