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FST-7 Five Day Training Split By Hany Rambod

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Rating: 3.5/5 (19 votes cast)

FST-7 is a bodybuilding training system developed by Hany Rambod. The following 5 day split variation appeared in the June, 2011 issue of Flex magazine in an article co-authored by Joe Wuebben.

FST-7 Five Day Training Split by Hany Rambod

  • Day 1 – Abs and Chest
  • Day 2 – Calves, Quads and Hamstrings
  • Day 3 – Abs and Back
  • Day 4 – OFF
  • Day 5 – Abs, Shoulders and Traps
  • Day 6 – Calves, Triceps and Biceps
  • Day 7 – OFF

FST-7 for smaller bodyparts. Perform 7 sets of 8 to 10 reps, with only 30-45 seconds between sets.

FST-7 for large bodyparts. Perform 7 sets of 8 to 10 reps, with 45-60 seconds between sets.

Beginners & Intermediates: Perform no more than two FST-7 exercises per week.

Day 1 – Abs & Chest

  • Hanging Leg Raises – 4 sets x 30 reps
  • Exercise Ball Crunches – 4 sets x 30 reps
  • Crunches – 4 sets x 30 reps
  • Incline Dumbbell Presses –  4 sets x 8-10 reps
  • Flat Bench Dumbbell Presses – 4 sets x 8-10 reps
  • Hammer Strength Incline Presses – 3 sets x 8-10 reps
  • Hammer Strength Flat Presses – 3 sets x 8-10 reps
  • Cable Crossovers FST-7 – 7 sets x 8-10 reps

* If you perform abs after chest, you might be too tired and may skip it.

* Start with an incline movement, as the upper chest is a weak area for most.

Day 2 – Calves, Quads and Hamstrings

  • Standing Calf Raises – 4 sets x 20-30 reps
  • Leg Press Calf Raises – 4 sets x 20-30 reps
  • Seated Calf Raises FST-7 – 7 sets x 20-30 reps
  • Leg Extensions –  3 sets x 8-10 reps
  • Squats – 3 sets x 8-10 reps
  • Hack Squats – 3 sets x 8-10 reps
  • Leg Presses FST-7 – 7 sets x 8-10 reps
  • Lying Leg Curls – 3 sets x 8-10 reps
  • Stiff-Leg Deadlifts – 3 sets x 8-10 reps
  • Seated Leg Curls FST-7 – 7 sets x 8-10 reps

* Alternate between front and back squats every other workout.

* Pre-exhaust your quads with leg extensions.

Day 3 – Abs and Back

  • Reverse Crunches – 4 sets x 30 reps
  • Roman Chair Crunches – 4 sets x 30 reps
  • Cable Rope Crunches – 4 sets x 30 reps
  • Wide Grip Pull Ups –  3 sets x 8-10 reps
  • Reverse Grip Pull Downs – 3 sets x 8-10 reps
  • T-Bar Rows – 3 sets x 8-10 reps
  • Reverse Grip Barbell Rows – 3 sets x 8-10 reps
  • Deadlifts – 3 sets x 8-10 reps
  • Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps

* Reverse grip work targets the lower lats, which are a weakness for most trainees.

* Deadlifts are performed late in the workout so they don’t tax you too much early on.

Day 5 – Abs, Shoulders and Traps

  • Hanging Leg Raises – 4 sets x 30 reps
  • Cable Rope Crunches – 4 sets x 30 reps
  • Reverse Crunches – 4 sets x 30 reps
  • Dumbbell Presses –  4 sets x 8-10 reps
  • Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
  • Upright Rows – 4 sets x 8-10 reps
  • Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps
  • Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
  • Barbell Shrugs – 4 sets x 8-10 reps
  • Dumbbell Shrugs – 4 sets x 8-10 reps
  • Reverse Pec Decks FST-7 – 7 sets x 8-10 reps

* The reverse pec deck are used to “double up” and hit rear delts, which normally are a problem weak area.

* Hany Rambod states that it is ok to alternate between different types of pressing movements (Dumbbell, Smith and Barbell)

Day 6 – Calves, Triceps and Biceps

  • Seated Calf Raises – 4 sets x 20-30 reps
  • Leg Press Calf Raises – 4 sets x 20-30 reps
  • Standing Calf Raises FST-7 – 7 sets x 20-30 reps
  • Rope Pressdowns FST-7 –  7 sets x 8-10 reps
  • Close Grip Bench Presses – 3 sets x 8-10 reps
  • Dips – 3 sets x 8-10 reps
  • Lying Extensions – 3 sets x 8-10 reps
  • Straight Bar Cable Curls FST-7 –  7 sets x 8-10 reps
  • Hammer Curls – 3 sets x 8-10 reps
  • Preacher Curls – 3 sets x 8-10 reps
  • High Cable Curls – 3 sets x 8-10 reps

* Pressdowns and Cable Curls first as an FST-7 allow you to make a good mind muscle connection to start your workout.

FST-7 Five Day Training Split By Hany Rambod, 3.5 out of 5 based on 19 ratings

6 comments

  1. Day 2 and Day 3. There’s no way I can do deads the day after leg day. I usually can barely walk.

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  2. hitting abs and calves before the weights made a HUGE! difference

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    Rating: 3.3/5 (3 votes cast)
  3. I got serious gains off of this program very impressive i substituted seated db curls for the cable curls i made great gains on the arms with this routine

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  4. in another FST-7 post Hany says to use the 7s technic in the end. why in this program in the small muscle groups like biceps,triceps you start with 7s?

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  5. 45 min of cardio first thing in the morning before you eat, then another 45 mins after your 3rd meal is optional. And H.I.I.T. after training or something like that. This was a program to get ready for a show in 4 weeks so a lot of cardio was in it. And the diet was pretty hard too. I don’t remember all of it

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  6. Any cardio with this workout?

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