FST-7 Style Leg Workout

I’ve always been a believer that legs need more volume than upper body muscle groups and FST-7 training is the perfect method for that. FST-7 was developed by Hany Rambod (Google his name and FST-7 to learn more about this training concept).

FST-7 has proven to be extremely effective for building muscle and even changing the shape of the muscle. Many bodybuilders and pro athletes use FST-7 in their training. Try this FST-7 style leg workout.



FST-7 Leg Workout 1

This FST-7 style leg workout has you doing the final 7 sets for quads and hamstrings at the end. This allows you to do the heavier leg exercises first.

Leg Press: 5 sets x 8-12 reps

Squats: 4 sets x 8-12 reps

Stiff-Leg Deadlifts: 4 sets x 8-12 reps

FST-7 Leg Extensions: 7 sets x 8-15 reps

FST-7 Leg Curls (any leg curl machine do): 7 sets x 8-15 reps

FST-7 Leg Workout 2

The second example of an FST-7 leg workout below has you ending your 7 sets with leg press. This will allow you to end your workout pushing more weight.

Squats: 4 sets x 8-12 reps

Leg Extensions: 4 sets x 12-15 reps

Leg Curls: 4sets x 12-15 reps

Leg Press: 7 sets x 8-15 reps

High Volume Leg Workout with FST-7

FST-7 style workouts are about more volume. And I’m a big fan of adding more volume to leg workouts. Your quads need more sets and reps.

Actually there are other programs similar to FST-7 that have been around for decades. The early era of bodybuilders typically trained with a lot of volume, and sometimes more than once a day. I know for a fact that this training method can add some serious gains.

Train with Passion,