12-Week Workout Plan Inspired by Hany Rambod FST-7 (Free PDF)
Murshid Akram
Published:
Last Updated: February 4, 2026
I’ve designed a 12-week muscle and strength training plan that includes FST-7 sets. Anyone who wants to build a strong, big, and aesthetic body can try this routine.
What is the FST-7 Training Approach?
Hany Rambod’s FST-7 (Fascia Stretch Training-7) is a bodybuilding training principle that involves performing seven sets, usually as the last exercise for a specific body part after the main heavy lifting is complete.
For example, a biceps workout involves 3 exercises (Dumbbell Preacher Curls, Hammer Curls, and EZ Bar Curls). You perform 3-4 sets of 10-12 reps of the first two exercises and 7 sets of 8-12 reps (Ez Bar Curls) with only 30-45 seconds of rest between sets.
The FST-7 increases the blood flow (pump) during the last exercise to stretch the fascia (connective tissue) around the muscle. It tries to stretch fascia from the inside by forcing a huge muscle pump, helping your muscles look fuller, rounder, and defined.1 Yazdani, Zohreh. (2018). A Comparative Study on the Effects of Two Combined Physical–Mental Training Methods (FST-7 and F45) on Fat Reduction and Muscle Mass Gain in Sedentary Female Employees Aged 30–45 Years. 10.6084/m9.figshare.29924378.
How to Implement FST-7 in your Workout?
You can perform an FST-7 set for every body part, whether small or large.
Start with compound exercises first, such as bench press, squats, rows, and deadlifts. Lift heavier weights at the start. Keep the rest periods longer (2-3 minutes) for heavy sets.
After heavy exercises, pick one isolation exercise like cable flyes, leg curls, or lateral raises and do 7 sets of 8–12 reps with only 30-45 seconds of rest between sets. Focus on the pump and muscle squeeze throughout the sets.
If you’re looking for a well-organized muscle-building workout plan that incorporates FST-7 sets, you can save the routine below.
Hany Rambod’s FST-7 Inspired 12-Week Workout Plan
Summary
I’ve divided this program into 3 phases, each 4 weeks long. You’ll train 5 days during the first 8 weeks and 6 days weekly in the last four.
Every muscle group will get proper attention in this program, so you can build a strong and symmetrical body.
Here’s a quick summary of this program:
Split Type
2-3 muscle groups a day
Exercise Types
Resistance Training
Inspired By
Hany Rambod’s FST-7 Split
Session per week
Five to Six
Duration per session
75-90 minutes (excluding warm-up)
Program Duration
12 Weeks
Workout Goal
Increase Muscle Growth
Target Gender
Male and Female
Program Difficulty
Moderate (suitable for experienced lifters)
Instructions
Start with 5-10 minutes of warm-up. I’ve shared dynamic stretching exercises and bodyweight cardio. You can perform some of those exercises to increase the blood flow around muscles and prepare them for lifting weights.
Start with your regular heavy compound exercises. For example, perform bench presses if you train the chest, then isolation.
Apply FST-7 only in the last exercise for a muscle group. And perform 7 high-intensity sets of the same exercise with manageable weights.
Keep the rest time shorter between FST-7 sets, usually 30-45 seconds for smaller muscle groups and 40-50 seconds for larger muscle groups.
No, FST-7 is better for intermediate to advanced lifters. If you are a beginner, strengthen your base first with this foundational strength training plan, and then you can include this approach in your workout.
Does FST-7 Help Lose Fat?
FST-7 is primarily for muscle growth and increasing muscular endurance. But it can also increase fat loss if you manage your calorie intake.
What Makes FST-7 Different From High-Volume Training?
FST-7 targets fascia stretch and increases pump, while the high-volume program involves plenty of exercises without high-intensity sets.
Should I Train to Failure on all 7 Sets?
No. Save failure for the last 1-2 sets.
How Long Does It Take to See Results?
You’ll see a temporary pump and fullness immediately, but the muscle growth will take some weeks to appear.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
