FST-7 Workout Routine for Mass Gains

by Jason Stallworth

January 10, 2020

If an intermediate to advanced bodybuilder asked me what’s the best workout for mass gains while changing the shape of their muscles, I would point them to the FST-7 workout routine.

While there’s a ton of awesome bodybuilding workouts that help you pack on muscle, the FST-7 does stand on its own. It’s a sure way to take hypertrophy to the next level.

Below, you’re going to get a full FST-7 mass building workout program that you can start right now.

I’ll also show you some tricks to enhance your FST-7 workouts for greater gains. But first, let’s understand the basics of FST-7 training.

*If you want to skip the intro and go right to the workouts, click here.

What is FST-7 Training?

seated dumbbell press

FST-7 is a concept created by Hany Rambod, who has trained several pro bodybuilders and elite athletes. This program is known to quickly create new muscle as well as create an anabolic response.

  • ‘FST’ means fascia stretch training.
  • The ‘7’ is the number of sets you’ll perform on your final exercise, which will target a specific muscle (typically an isolation exercise).
  • Basically you’ll do a normal bodybuilding workout by starting with a heavy compound exercise and gradually moving towards isolation exercises.
  • And you’ll finish with those 7 sets.
  • Another caveat is you’ll only rest about 30-45 seconds between those 7 sets.
  • While there are different variations of FST-7, most will stay in the 8-12- rep range for this last exercise.
  • Some will do 15 reps.

FST-7 creator Hany Rambod takes Jeremy Buendia through an intense shoulder and triceps workout in the video below. This will give you a good idea of what to expect from the program you’ll be starting. You can also learn more about FST-7 on Hany Rambod’s website here.

FST-7 Mass Building Workout Routine

Below are 4 workouts you can do each week. Because of the intensity of this program, you train each muscle only once a week.

I’m also going to give you additional exercises you can use for the final 7 sets of each workout (these will be listed below each workout). This will be helpful when you want to change up your workouts.

*If you have a body part you’d like to bring up, feel free to throw in an extra workout for that to hit is twice a week. You’ll see ‘2nd (Extra) FST-7 Workouts‘ for ideas you can do.

FST-7 Training Split

Monday: Back and Traps
Tuesday: Chest and Biceps
Wednesday: Rest
Thursday: Legs
Friday: Shoulders and Triceps
Saturday: Optional extra workout
Sunday: Rest

You can rearrange this training split to cater to your schedule. This is just an example to go by.

FST-7 Back and Traps Workout

lat pulldowns for huge and ripped back

Below is a basic mass building back workout. And you’re also hitting multiple angles of your back with the different exercises.

One tip is to make sure you’re getting a full range of motion. This is crucial for gaining mass and back development.

ExerciseSets x Reps
Bent-over Rows2 x 10, 4 x 8
Dumbbell Rows4 x 8
Lat Pulldowns3 x 10*
Hammer Strength High Rows3 x 10*
Seated Rows7 x 12**
Barbell Shrugs7 x 12**

*Perform a drop set on your final set
**Perform 7 sets with 30-40 seconds of rest between sets

More 7-Set Back Exercises

You can also try ending your back workout with the below exercises. If your gym has Hammer Strength equipment, I highly encourage you to try your 7 sets on those.

  • Wide-grip Seated Rows
  • Lat Pulldowns
  • Close-grip Lat Pulldowns
  • Pull-ups
  • Hammer Strength Rows (also High Row and Low Rows)
  • Cable Pullovers

You can also choose to do dumbbell shrugs instead of barbell shrugs for traps. Some opt not to train these muscles directly.

*To learn how to bring out those details in your back muscles, read my post: 3 Powerful Ways to Make Your Back Muscle Stand Out

FST-7 Chest and Biceps Workout

heavy incline dumbbell press

Like your back workout, you’ll be doing the basic mass builders for your chest. Remember that you’re not just moving weight from point A to B. Focus on forcing your chest muscle to do the work.

The same goes for biceps. Many have a tendency to try to curl heavier weight than they can handle with good form. That will just rob you of your gains. Make sure you’re contracting those biceps.

ExerciseSets x Reps
Bench Press2 x 10, 4 x 8
Incline Bench Press4 x 8
Dumbbell Flyes3 x 10*
Cable Crossovers7 x 12**
Dumbbell Hammer Curls3 x 10
EZ Bar Curls7 x 12**

*Perform a drop set on your final set
**Perform 7 sets with 30-40 seconds of rest between sets

More 7-Set Chest Exercises

Here are some alternative exercises for chest that you can try for the 7 sets. Of course, these are all strict exercises that target your pecs (any presses for the 7 sets are done on machines).

  • Pec-dec Flyes
  • Incline Dumbbell Flyes
  • Cable Flyes (used with a bench)
  • Lower Cable Flyes
  • Machine Chest Press
  • Hammer Strength Press (also Incline or Decline)

More 7-Set Bicep Exercises

Since exercises for biceps are all isolation exercises, you can choose any for those final 7 sets.

  • Preacher Curls
  • Alternate Dumbbell Curls
  • Barbell Curls
  • Incline Dumbbell Curls
  • Single-arm Cable Curls
  • Concentrated Curls

*Here are some more helpful tips on building your chest the right way…

If you’re on the heavy side, read this post:
How to Define and Shape Your Chest

If you have trouble packing on size, read this post:
5 Rules to Building a Massive Chest

FST-7 Leg Workout

leg extensions

Leg day should be your most brutal workout of the week! And this will be just that with 3 FST-7 movements (7 sets) at the end of your workout.

The goal is to exhaust your quads and hamstrings. And of course, you don’t want to skip calves.

As this workout may take more time, don’t cheat yourself by doing half reps or just going through the motions. Make sure you’re squeezing your muscles at the peak of each rep, especially on your 7-set exercises.

ExerciseSets x Reps
Squats2 x 10, 4 x 8
Leg Press4 x 10
Stiff-leg Deadlifts3 x 10
Leg Extensions7 x 12**
Lying Leg Curls7 x 12**
Seated Calve Raises7 x 12**

**Perform 7 sets with 30-40 seconds of rest between sets

More 7-Set Leg Exercises

Below are some more leg exercises you could consider doing your 7 sets with. As you’ll see the first 2 listed are single-leg versions of the ones you’re doing above.

  • Single-leg Leg Extensions
  • Single-leg Lying Leg Curls
  • Leg Press
  • Seated Leg Curls
  • Standing Calve Raises

FST-7 Shoulders and Triceps Workout

rear delt raises bent over raises

You’re finishing the week with some shoulders and triceps. Refer to the same notes I gave you for chest above for this shoulder workout.

For triceps, the same rules apply that I gave you for biceps. You need to force these muscles to do the work and focus on contracting your triceps throughout each rep.

ExerciseSets x Reps
Seated Dumbbell Press2 x 10, 4 x 8
Lateral Raises3 x 10*
Bent-over Raises3 x 10*
Machine Shoulder Press7 x 12**
Seated Overhead Dumbbell Extensions3 x 10
Cable Pressdowns7 x 12**

*Perform a drop set on your final set
**Perform 7 sets with 30-40 seconds of rest between sets

More 7-Set Shoulder Exercises

Some of these exercises are ones you’re doing that you could also do them for your 7 sets since they’re isolated exercises.

  • Lateral Raises
  • Bent-over Raises
  • Front Raises
  • Cable Lateral Raises
  • Upright Rows
  • Arnold Press (modified seated dumbbell press)

More 7-Set Tricep Exercises

Like biceps, most any triceps exercise will wok for those final FST-7 sets.

You may notice a couple of triceps exercises not listed like close-grip bench press or skull crushers. These exercises add more risk to injury due to the high volume of 7 sets. So you may find it best to stick with cables or machines.

  • Rope Pressdowns
  • Overhead Reverse Rope Extensions
  • Machine Overhead Extensions
  • Dumbbell Kickbacks
  • Dips

**There’s no doubt that this program is intense. And intense training depletes your body of specific micronutrients needed for boosting our testosterone levels.

For that reason, I recommend replenishing those nutrients by taking a high-quality testosterone booster.

You can read about my experience with a supplement that I proudly promote here: Jason’s TestoFierce Review and Experience

This way you can see if this is right for you.

2nd (Extra) FST-7 Workouts

Do you have a specific muscle that’s lagging and you want to bring up? One way to do that is to train that muscle twice a week, giving it an extra workout.

You could also train more than one muscle for this extra workout. Since you’ve already trained that muscle once, your 2nd workout doesn’t necessarily have to be as high in volume. So this makes it more feasible to train more than one body part.

Below are some workout ideas for you if you want to do a 2nd FST-7 workout that week (there will be one for each muscle). I suggest putting this workout towards the end of the week after all of your main workouts.

2nd Back Workout

  • Reverse Grip Barbell Rows: 4 x 8
  • Close-grip Lat Pulldowns: 4 x 10
  • Wide Grip Seated Rows: 7 x 12

You could also throw in some biceps or triceps at the end of this back workout. Just choose one of the arm workouts below and do that after you train back.

2nd Chest Workout

  • Incline Bench Press: 4 x 8
  • Dumbbell Press: 4 x 10
  • Pec Dec Flyes: 7 x 12

Like back, you can also train another muscle with your chests, such as biceps or triceps.

2nd Arm Workout

  • Close-grip Bench Press: 3 x 8
  • Reverse Overhead Rope Extensions: 7 x 12
  • Incline Dumbbell Curls: 3 x 10
  • Preacher Curls: 7 x 12

This is an excellent workout for arms in general and this will work especially great for a 2nd arm workout of the week. Imagine going into the gym on Saturday morning and busting out some arms!

2nd Leg Workout

  • Deadlifts: 4 x 6-8
  • Front Squats: 3 x 10
  • Seated Leg Curls: 3 x 10
  • Leg Press (close-stance): 7 x 12

You could also split your legs up. For example, work your quads-only in the first workout and focus more on hamstrings for your 2nd leg workout.

If you’d like to read more about the benefits of training legs twice a week, read my post: Training Legs Twice a Week: Building Bigger Legs

2nd Shoulder Workout

  • Seated Overhead Press: 4 x 8
  • Cable Lateral Raises: 4 x 10
  • Arnold Press: 7 x 12

Since this FST-7 program has you training shoulders on your last workout day of the week, you’d want to move that workout up if you’re hitting a 2nd shoulder workout at the end.

You could switch your back and shoulder workouts. For example, you could do your main shoulders and triceps workout on Monday and put Back and Traps to Friday; this would allow you to do your 2nd shoulder workout on Saturday.

What You Can Expect from FST-7 Workouts

Single Arm Cable Rows Bodybuilding Back Workout

FST-7 workouts are awesome! In fact, at the time of writing this post, I’m currently using this training method for my own workouts.

Here are some results you can expect after a couple of weeks of doing FST-7 workouts:

  • A literal change of shape in your muscles
  • You will be sore for the next day or so (take your BCAAs)
  • Bigger, fuller muscles (that bodybuilder look)
  • More vascularity from the excess blood flow
  • You will feel winded after your workouts
  • Your body will also burn more fat naturally from the intensity of the workouts (your heart rate will be up for a few hours your workouts)
  • Serious mass gains!

Eating for Mass on FST-7

This specific program I gave you above is catered to mass gains. That being said, you need to make sure you’re eating enough calories to make those gains.

Don’t go for any of these trendy diets while doing the FST-7 program. You’ll need those extra calories getting a balance of all of your macronutrients.

To help with that, I suggest that you read this post next: Flexible Meal Plans for Mass Gains.

Also, make sure you’re getting adequate rest, and do plenty of stretching after your workouts. You will see some amazing results!

Excuses Don’t Build Muscle,

Jason

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