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FST-7 Superset Training Program
Inspired by Hany Rambod's Fascia Stretch Training · 5-Day Split · Superset-based for maximum efficiency
Strength
Superset
FST-7 Finisher
Recommended gear
Control the eccentric on every press. The FST-7 finishers flood the fascia with blood — don't skip them even when fatigued.
~55
min total
22
working sets
2
FST-7 sets
Strength Foundation
StrengthFlat Barbell Bench Press
4 × 6–8 reps · 90 sec rest
3-second eccentric, full press — keep shoulder blades pinched
Superset A — Upper Chest + Stretch
Superset A1Incline Dumbbell Press
3 × 10–12 reps
Full stretch at the bottom, squeeze hard at the top
Superset A2Cable Crossover (high-to-low)
3 × 12–15 reps · 60 sec rest after each pair
No rest between A1 and A2. Cross hands at the bottom for peak contraction
Superset B — Lower Chest + Bodyweight
Superset B1Decline Dumbbell Press
3 × 10–12 reps
Targets lower chest sweep — don't rush the descent
Superset B2Dips (chest lean forward)
3 × 10–12 reps · 60 sec rest after each pair
No rest between B1 and B2. Lean forward to keep tension on chest, not triceps
FST-7 Chest Finisher
FST-7Pec Deck / Machine Fly
7 × 12 reps · 30 sec rest between sets
Maximum pump and fascia stretch. Full ROM every rep — this is where growth happens
Superset C — Triceps Mass
Superset C1Skull Crushers (EZ-bar)
3 × 10–12 reps
Keep elbows pinned — no flaring
Superset C2Close-Grip Bench Press
3 × 10–12 reps · 60 sec rest after each pair
No rest between C1 and C2. Hands shoulder-width, elbows tucked tight
FST-7 Triceps Finisher
FST-7Cable Rope Tricep Pushdown
7 × 15 reps · 30 sec rest between sets
Flare wrists at the bottom for a full contraction. Sip water between every set
🛒 Recommended Equipment for Day 1
Rest 30–45 sec between superset pairs · 30 sec between FST-7 sets · 90 sec after strength sets
Initiate every pull with your elbow, not your hand. Mind-muscle connection on back work is everything.
~60
min total
22
working sets
2
FST-7 sets
Strength Foundation
StrengthWeighted Pull-ups or Lat Pulldown
4 × 6–8 reps · 90 sec rest
Full dead-hang at the bottom, chin clears the bar at the top
Superset A — Thickness + Width
Superset A1Barbell Bent-Over Row
3 × 8–10 reps
Flat back, chest up, drive elbows back — not arms
Superset A2Seated Cable Row (wide grip)
3 × 12 reps · 60 sec rest after each pair
No rest between A1 and A2. Sit tall, row to lower chest
Superset B — Unilateral + Stretch
Superset B1Single-Arm Dumbbell Row
3 × 10–12 reps each side
Allow full stretch at the bottom for maximum lat engagement
Superset B2Straight-Arm Pulldown
3 × 15 reps · 60 sec rest after each pair
No rest between B1 and B2. Keep a slight elbow bend throughout
FST-7 Back Finisher
FST-7Machine Pullover
7 × 12 reps · 30 sec rest between sets
Maximum lat stretch at the top — this is where fascia expansion happens
Superset C — Bicep Mass
Superset C1Barbell Curl
3 × 8–10 reps
No swinging — strict form, elbows stationary
Superset C2Hammer Curl
3 × 12 reps · 60 sec rest after each pair
No rest between C1 and C2. Neutral grip hits brachialis for arm thickness
FST-7 Biceps Finisher
FST-7Incline Dumbbell Curl
7 × 12 reps · 30 sec rest between sets
Full supination at top, complete stretch at bottom — Rambod's favourite bicep FST exercise
🛒 Recommended Equipment for Day 2
Rest 30–45 sec between superset pairs · 30 sec between FST-7 sets · 90 sec after strength sets
Eat a solid carb meal 60–90 min before. Hydration is critical — this is the most demanding session of the week.
~65
min total
26
working sets
1
FST-7 sets
Strength Foundation
StrengthBack Squat
4 × 5–6 reps · 2 min rest
ATG depth if mobility allows. Brace your core like you're absorbing a punch
Superset A — Quad Sweep
Superset A1Leg Press
3 × 12–15 reps
High and wide stance for outer quad sweep
Superset A2Hack Squat
3 × 12 reps · 75 sec rest after each pair
No rest between A1 and A2. Feet low on platform for quad emphasis
Superset B — Lunges + Isolation
Superset B1Walking Lunges (dumbbells)
3 × 16 steps total
Long stride — front knee tracks over toe
Superset B2Leg Extension
3 × 15–20 reps · 75 sec rest after each pair
No rest between B1 and B2. Toes slightly inward for VMO emphasis
FST-7 Quad Finisher
FST-7Leg Extension (light, constant tension)
7 × 15 reps · 30 sec rest between sets
Seat all the way back — full quad stretch on every single rep is the key
Superset C — Hamstrings
Superset C1Lying Leg Curl
3 × 10–12 reps
Hips flat on the pad — no lifting to cheat reps
Superset C2Stiff-Leg Deadlift
3 × 10–12 reps · 75 sec rest after each pair
No rest between C1 and C2. Feel the hamstring stretch all the way to the floor
Calves
StrengthStanding Calf Raise
4 × 12–15 reps · 45 sec rest
Full stretch at the bottom, 1-second pause at the top — calves need range more than weight
🛒 Recommended Equipment for Day 3
Rest 45–60 sec between superset pairs · 30 sec between FST-7 sets · 2 min after squats
3D shoulders need all three heads. Never skip rear delts — they're what make shoulders look full from every angle.
~55
min total
22
working sets
1
FST-7 sets
Strength Foundation
StrengthSeated Dumbbell Overhead Press
4 × 8–10 reps · 90 sec rest
Don't lock out at the top — keep continuous tension on the deltoids
Superset A — Side + Front Delts
Superset A1Barbell Upright Row
3 × 10–12 reps
Elbows lead above the bar, keep it close to the body
Superset A2Dumbbell Lateral Raise
3 × 15 reps · 60 sec rest after each pair
No rest between A1 and A2. Slight forward lean, lead with elbows
Superset B — Rear Delts
Superset B1Rear Delt Fly (bent over)
3 × 15 reps
Lead with elbows wide, not your hands — think "opening a door"
Superset B2Face Pull (cable rope)
3 × 15 reps · 60 sec rest after each pair
No rest between B1 and B2. Pull to forehead height, external rotation at the end
FST-7 Lateral Delt Finisher
FST-7Cable Lateral Raise (single arm)
7 × 12 each side · 30 sec rest between sets
Slight forward lean for maximum lateral head isolation — classic Rambod technique
Superset C — Traps
Superset C1Barbell Shrug
3 × 12 reps
Hold 1 second at the top — don't roll the shoulders
Superset C2Dumbbell Shrug
3 × 15 reps · 60 sec rest after each pair
No rest between C1 and C2. Greater range of motion than barbell version
🛒 Recommended Equipment for Day 4
Rest 30–45 sec between superset pairs · 30 sec between FST-7 sets · 90 sec after strength sets
Arms respond best to high pump work. Rambod often trained arms twice a week — consider adding a lighter arm session on Day 2 if arms are a weak point.
~50
min total
20
working sets
2
FST-7 sets
Superset A — Biceps + Triceps Mass
Superset A1EZ-Bar Preacher Curl
4 × 8–10 reps
Full stretch at the bottom is the most critical part of this exercise
Superset A2Overhead Tricep Extension (cable)
4 × 10–12 reps · 60 sec rest after each pair
No rest between A1 and A2. Long head stretch overhead builds arm thickness
Superset B — Detail Work
Superset B1Concentration Curl
3 × 12–15 reps each arm
Elbow braced on inner thigh — pure isolation, no cheating
Superset B2Single-Arm Cable Pushdown
3 × 15 reps each arm · 60 sec rest after each pair
No rest between B1 and B2. Twist wrist outward at the bottom for lateral head
FST-7 Biceps Finisher
FST-7Machine Preacher Curl
7 × 12 reps · 30 sec rest between sets
Rambod's go-to FST exercise for biceps. Fully stretched at the bottom every rep
FST-7 Triceps Finisher
FST-7Cable Pushdown (straight bar)
7 × 15 reps · 30 sec rest between sets
Full lockout on every rep. Arms should be on fire by set 5 — that's the point
Superset C — Abs
Superset C1Hanging Leg Raise
3 × 15–20 reps
Posterior pelvic tilt at the top — don't just swing the legs
Superset C2Cable Crunch (rope)
3 × 15–20 reps · 45 sec rest after each pair
No rest between C1 and C2. Crunch down to your knees, not just forward
🛒 Recommended Equipment for Day 5
Rest 45 sec between superset pairs · 30 sec between FST-7 sets · No rest within supersets