The Hany Rambod Workout Program | The Ultimate Guide!

Are you curious about Hany Rambod’s workout routine? Do you want to know exactly how Hany Rambod trains his world-class athletes using his FST-7 Training Program? Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how Hany Rambod uses his FST-7 Training Program to help Jay Cutler, Phil Heath, Jeremy Buendia, Andrei Deiu and other world-class bodybuilders take their physique to the next level.

Introduction

Hany Rambod’s Training Program
Hany Rambod’s Base Sets
Hany Rambod’s Pump Sets
Hany Rambod’s Pre-Load Method
Hany Rambod’s Posing Method
Hany Rambod’s Chest Workouts
Hany Rambod’s Back Workouts
Hany Rambod’s Shoulder Workouts
Hany Rambod’s Arm Workouts
Hany Rambod’s Leg Workouts

Hany Rambod is one of the world’s top bodybuilding coaches. He has worked with some of the greatest bodybuilders of all time, including 7x Mr. Olympia winner Phil Heath.

Hany Rambod uses a revolutionary new training program, called FST-7, to help his world-class bodybuilders break through training plateaus and continue to make improvements to their physique.

Hany says that FST-7 is very intense, and is definitely not for beginners. However, he believes that those who are up for the challenge will experience some of the best gains of their entire life.

Do you have what it takes to grow using Hany Rambod’s FST-7 Training Program? Let’s find out!

Hany Rambod’s Training Program

Hany Rambod believes that the number one reason why bodybuilders hit training plateaus that the fascia tissue surrounding their muscles is too tight and limiting growth.

The fascia tissue is the dense, connective tissue surrounding your muscles. It plays a critical role in protecting you from injury. However, it can also prevent muscle growth when it is too tight.

Hany Rambod invented his FST-7 training program so that you could literally stretch out the fascia tissue surrounding your muscles to create more room for growth.

“FST-7 stands for fascia stretch training. The 7 is the amount of sets that you do at the end. The expansion of the fascia is what is going to trigger the growth.

So when we go in there and trigger the ultimate pump, you’re going to get really good round muscle bellies with maximum separation.”

So what does an FST-7 workout look like? Hany Rambod says that he combines high-intensity and high-volume training principles into the same workout.

He understands that lifting heavy weights in the 8-12 rep range and using the progressive overload principle is one way to stimulate muscle growth. However, another way is to train for a huge pump with lots of volume and short rest periods.

Hany says the fastest way to build muscle tissue is to combine these different training styles into a single workout. Here is one of Hany Rambod’s favorite training splits:

The Bodybuilding Bro Split

Day 1: Chest
Day 2: Back
Day 3: Off
Day 4: Shoulders
Day 5: Legs
Day 6: Arms
Day 7: Off

Hany usually trains each muscle group once per week on its own separate training day. This is the only way Hany can perform his favorite high-volume workouts with 4-6 exercises per muscle group in a single workout.

Here is Hany talking about his FST-7 Training Program:

“FST-7 was the ability to take several different workout programs and combine them.”

Hany Rambod likes to start his workouts with heavy loading sets in the 8-12 rep range. He calls these “base sets” because they form the foundation of the workout.

Later in the workout he performs more volume work to pump the muscle full of blood.

Finally, Hany likes to finish his workout with 7 sets on a key exercise with only 30-60 seconds of rest.

Hany says that these 7 sets with short rest periods are what allow you to stretch out the fascia tissue surrounding your muscles. These 7 sets are so important that Hany literally named the training program after them!

Hany Rambod’s Base Sets

FST-7 isn’t just about lifting lighter weights with shorter rest periods. Hany Rambod has all of his athletes perform heavy loading sets, or “base sets,” at the start of the workout.

Hany says these base sets are essential for building strength and building thick, dense muscle tissue.

“The base of the program is still a high-intensity training system where you are using heavier weights that you can use to get stronger.

Those are the base sets, the first 3-4 exercises. Those are going to help keep and maintain your strength, if not increase your strength.”

If Hany Rambod is performing a chest workout with 5 exercises, then the first 2-4 exercises would be heavy loading exercises where he lifts heavy weights in the 8-12 rep range and tries to get stronger.

For example, here is Jay Cutler performing some base sets at the start of his chest workout. Check it out:

“I’m feeling really strong on that exercise. I feel like it really hits the upper chest.”

Jay Cutler is lifting the 155 pound dumbbells on this exercise!

This is less than what someone like Ronnie Coleman or Dorian Yates would lift. However, it is still incredibly heavy and sufficient to build the dense muscle tissue that Hany Rambod is after.

Hany Rambod’s Pump Sets

Hany Rambod says that he always tries to get a huge pump in his workouts. He believes that the pump by itself stimulates muscle growth, and that if you get a big enough pump in your muscles, you can actually stretch out the fascia tissue that is limiting muscle growth.

Hany Rambod usually performs higher-rep isolation exercises towards the end of his workouts. These sets are designed to pump the muscle with as much blood as possible, and to help him establish a better mind-muscle connection with the target muscle.

“My theory when I created FST-7 was that, depending on your particular genetics, the pliability of the fascia has a lot to do with how big you are going to get.

Therefore, trying to stretch out the fascia over many sets without allowing your pump to retract was going to allow you to get that 3-dimensional effect in that muscle belly by being able to stretch that fascia from the inside out.”

At the end of his workouts Hany Rambod also likes to perform FST-7 sets. This means that he performs 7 sets on a key exercise with only 30-60 seconds rest in between sets.

Hany says that these 7 sets with short rest periods are one of the most important parts of his program. However, it is also one of the most demanding parts of it. Hany says that beginner and intermediate bodybuilders should only use the FST-7 sets on one body part at a time.

“I usually recommend someone take a body part and use FST-7 for that body part for 3-4 weeks. For example you could use FST-7 for chest for 3-4 weeks, then use it for shoulders for 3-4 weeks.”

Hany says that more advanced bodybuilders can use the FST-7 on more than one body part at a time.

Hany Rambod’s Pre-Load Method

Hany Rambod usually ends his workouts with 7 sets on a key exercise. However, he sometimes likes to perform this technique right at the start of his workouts.

Hany Rambod calls this the FST-7 Pre-Load technique, because you are pumping your muscles full of blood right at the star the workout before you perform your heavy base sets.

FST-7 Pre-Load Vs FST-7 Post-Load

Pre-Load: 7 sets at the start of your workout
Post-Load: 7 sets at the end of your workout

Hany Rambod says that the FST-7 Pre-Load method is an advanced technique. He only uses it with his advanced bodybuilders who have already been using the FST-7 Training Program for a long time.

For example, here is Andrei Deiu performing the pre-load technique on the lateral raise machine for his side delts. Check it out:

“We’re going to do the FST-7 preload technique. 7 sets, 30-45 seconds of rest in between these 7 sets with 10-15 reps per set. We’re going to push hard and really create that pre-pump.

What do you do with the pre-pump? Once you go to your compound exercises you have a better mind-muscle connection. And that’s the point of the pre-pump.”

Andrei is pre-fatiguing his side delts before moving onto his heavy compound pressing exercises. Hany Rambod almost always uses the FST-7 Pre-Load technique on an isolation exercise, such as lateral raises, cable flys or the leg extension machine.

Hany Rambod’s Posing Method

Hany Rambod has many tricks up his sleeve for helping advanced bodybuilders break through training plateaus. One of his favorite strategies is to perform static poses in between his sets.

For example, Hany will tell his client to perform a chest exercise, and then immediately perform a “most muscular” pose for 10-20 seconds. Hany Rambod says that this technique increases the time under tension on your muscles, increases blood flow and improves your overall mind-muscle connection with the target muscle.

Here is Jeremy Buendia performing an intense chest pose in between his chest exercises. Check it out:

“When you are training this intense, it’s important to be able to maximize the pump because it is all about blood flow.”

Hany Rambod doesn’t use this on every single exercise – that would be far too difficult to recover from. Instead, Hany Rambod uses this on 1-2 exercises per workout.

Hany Rambod’s Chest Workouts

Hany Rambod says the key to building a massive chest is to use the correct exercises. He says that too many bodybuilders waste their time on heavy barbell exercises like the bench press and the incline bench press.

He thinks these are OK exercises if you are a powerlifter and your goal is to get stronger. However, for bodybuilding purposes he thinks there are much better exercises you can choose from.

Hany Rambod likes to focus on machines and dumbbell exercises, such as dumbbell presses, machine presses and different types of flys.

Hany says that you can still apply the progressive overload principle with these exercises. However, they work the chest much harder and reduce your risk of injury.

Here is one of Jay Cutler’s FST-7 chest workouts that you can try. Check it out:

Hany Rambod’s Chest Workout #1

Exercise #1: 45 degree incline DB press, 3-4 sets of 8-15 reps
Exercise #2: Flat machine press, 3-4 sets of 8-15 reps
Exercise #3: 45 degree incline DB fly, 3-4 sets of 8-15 reps
Exercise #4: Flat cable fly, 3-4 sets of 8-15 reps
Exercise #5: V-bar dips, 7 sets to failure, 45 seconds rest

Here is the training video:

This is a perfect example of how Hany Rambod likes to organize his FST-7 chest workouts. The first 2 exercises are what Hany Rambod calls “base set” exercises.

Jay is training extremely heavy in the 8-12 rep range to build myofibrillar hypertrophy. By the third exercise Jay is performing higher-rep isolation work to pump as much blood into his chest as possible.

On the last exercise Jay is using the FST-7 technique on dips, where his goal is to perform 7 sets to failure with only 45 seconds rest between sets.

“Of course finishing with some FST-7 training, fascia stretching principle training which is a Hany specialty.

I did 7 sets of as many reps as I could on the dips for 7 sets, really just trying to fill that muscle and getting as much blood volume as I can.”

Here is another one of Hany Rambod’s FST-7 chest workouts that you can try. Check it out:

Hany Rambod’s Chest Workout #2

Exercise #1: Decline machine press, 4 sets of 8-15 reps
Exercise #2: Incline machine press, 4 sets of 8-15 reps
Exercise #3: 30 degree incline DB press, 4 sets of 8-15 reps
Exercise #4: 30 degree incline hex press, 4 sets of 8-15 reps
Exercise #5: Cable crossover, 7 sets of 8-15 reps

Here is the training video:

This workout follows a very similar format to the previous one. Hadi Choopan starts the workout with some base sets on two machine pressing exercises. After that he moves onto his higher-rep pump work on different isolation exercises.

Hany Rambod says this combination of heavy loading sets and higher-rep pump work on key exercises is the best way to build a massive chest.

Hany Rambod’s Back Workouts

Hany Rambod has some strong opinions when it comes to training the back. He says that most bodybuilders train way too heavy on different back exercises like pulldowns and rows.

Hany believes a better strategy is to lighten the weight and focus on getting really strong muscular contractions in your upper back – especially the upper and lower lats.

Here is one of Hany Rambod’s FST-7 back workouts that you can try. Check it out:

Hany Rambod’s Back Workout #1

Exercise #1: Nautilus pulldown (wide / supinated grip), 4 sets of 8-12 reps
Exercise #2: Nautilus pulldown (wide / overhand grip), 4 sets of 8-12 reps
Exercise #3: One-arm DB row, 4 sets of 8-12 reps
Exercise #4: Lying DB pullover, 4 sets of 8-12 reps
Exercise #5: Barbell bent over row (supinated grip), 7 sets of 10-15 reps, 45 seconds rest

Here is the training video:

This FST-7 back workout looks similar to how many other bodybuilders train. Hany says the key getting the most out of this workout is to execute each exercise correctly.

“Back is a finesse movement, it is a finesse muscle. So you really need to get that mind-muscle connection and not use your ego because you’ll end up using your arms and your lats.

You should use your arms as hooks and really focus on contracting your lats.”

During the workout Hany Rambod uses some novel exercises, such as the supinated grip pulldown and the supinated grip row.

Hany says that the supinated grip lets you target your lower lats much more effectively. He almost always uses it at least once in his FST-7 back workouts.

In this workout he actually finished his back training with 7 sets on the supinated grip row to really target his lower lats.

“We’re going back to the very end and we’re getting good contractions on the bent over row.

We want to re-emphasize the squeezing of his back, not only at the beginning of the workout but also at the end of the workout to continue working on his form.”

Here is another FST-7 back workout that you can try. Check it out:

Workout #4 Back

Exercise #1: Lat pulldown (wide / overhand grip), 4 sets of 8-12 reps
Exercise #2: Lat pulldown (narrow / neutral grip), 4 sets of 8-12 reps
Exercise #3: Lat pulldown (medium / supinated grip), 4 sets of 8-12 reps
Exercise #4: Barbell row (supinated grip), 4 sets of 8-12 reps
Exercise #5: Conventional deadlift, 4 sets of 8-12 reps
Exercise #6: Standing DB shrugs / rows, 4 sets of 8-12 reps
Exercise #7: Seated cable row (V-handle), 7 sets of 10-15 reps, 45 seconds rest

Here is the training video:

This was one of Hany Rambod’s higher-volume back workouts. He used many different exercises including alt pulldowns, barbell rows, deadlifts and shrugs to attack all of the different muscle groups in his upper back.

“We’re using different muscles because he’s not used to this. We’re using different hand grips because I want his lower lats to fire and we’re changing his hand grip.

And we’re getting more time under tension in the muscles that we need to grow the most to get that 3-D effect.”

During the workout Hany Rambod notices that Hadi Choopan is having a hard time activating his lower lats.

Hany immediately has him perform some supinated grip pulldowns to attack this area, as he feels that the supinated grip is key for activating the lower lats.

“Best thing about this workout was I saw grip hand movement changes that we needed to make. We’re going to fill in the angles to fill in his lower lats.

Now that I’ve been working with him for a couple days I can see what we need to work on to get more time under tension to hit the areas that we need the most, which is lower lat, inner back, under the rhomboid.”

The bottom line is Hany Rambod prioritizes getting strong muscular contractions in his upper back over lifting ultra heavy weights.

He also likes to use the supinated grip on pulldowns and rows to really target his lower lats.

Hany Rambod’s Shoulder Workouts

Hany Rambod has some strong opinions when it comes to training shoulders. He says that the shoulders respond best to ultra high-volume workouts where you train for the pump with many different isolation exercises.

Here is a high-volume FST-7 shoulder workout that Hany Rambod performed with 4x Mr. Olympia winner Jay Cutler. Check it out:

Hany Rambod’s Shoulder Workout #1

Exercise #1: Seated DB overhead press, 4 sets of 10-12 reps
Exercise #2: Standing DB lateral raise, 3 sets of 10-12 reps
Exercise #3: Behind the back cable lateral raise, 3 sets of 10-12 reps
Exercise #4: 30 degree prone DB “Y” raise, 3 sets of 10-12 reps
Exercise #5: Bent over DB lateral raise, 3 sets of 10-12 reps
Exercise #6: Reverse pec dec, 3 sets of 10-12 reps
Exercise #7: Hammer strength military press, 7 sets of 10-12 reps, 30-45 seconds rest

Here is the training video:

Talk about a high-volume shoulder workout! Here is Hany Rambod talking about his shoulder training philosophy:

“Some people think that high volume comes with only back or legs. When you do shoulders, high volume is high volume. We’re pushing a lot of blood and we’re doing a lot of different angles.

Not only are we doing 1 type of lateral movement, sometimes we’re doing 2 or even 3 different lateral raises.”

Hany says that he would normally perform an isolation exercise for the FST-7 sets at the end fo the workout.

However, with an advanced bodybuilder like Jay Cutler he thinks using a heavy compound exercise is the way to go.

“FST-7 for beginners and intermediates, we use lateral raises to isolate the lateral head od the delt. With Jay we’re trying to build more thickness and base strength so we’re using more compound movements.

Compound movements are not good for beginners because your ancillary muscles will kick in. But with advanced bodybuilders you can use a compound movement for 7 sets of 8-12 reps to really blow up your delts.”

Here is another FST-7 shoulder workout that you can try. Check it out:

Hany Rambod’s Shoulder Workout #1

Exercise #1: Standing DB lateral raise, 4 sets of 10-20 reps**
Exercise #2: Seated DB overhead press, 4 sets of 10-20 reps
Exercise #3: 30 degree prone DB front raise, 4 sets of 10-20 reps
Exercise #4: Standing DB overhead press (neutral grip), 4 sets of 10-20 reps
Exercise #5: Seated DB lateral raise, 4 sets of 10-20 reps****
Exercise #6: Bent over DB rear delt fly, 4 sets of 10-20 reps
Exercise #7: Reverse pec dec, 4 sets of 10-20 reps

**Perform 4-6 reps on one arm while the other arm holds the dumbbell in the top position, then switch arms. Repeat until you have performed 10-20 total reps on each arm.

****After your last set drop the dumbbells and perform lateral raises with just your arms. Have your training partner apply manual resistance down on your arms on the lowering phase of each rep.

Here is the training video:

Here is Hany Rambod talking about his approach for this high-volume shoulder workout:

“Not only are we doing volume on legs and back, but we’re doing volume on shoulders as well. That would include doing different variations of the same movement. For example lateral raises can be done standing, seated, behind the back.

Front raises can be done stranding but also on a bench like with spider curls so you can really isolate the muscle and create more muscle soreness because you’re eliminating momentum and getting continuous muscle tension through the whole range of motion.”

If you want to train your shoulders like Hany Rambod then you need to focus on performing high-volume workouts with up to 7 different exercises.

Hany says the seated dumbbell overhead press is key for building overall shoulder mass. However, he also likes to use a variety of isolation exercises to target the front, side and rear delts.

Hany Rambod’s Leg Workouts

Hany Rambod has a very interesting leg training strategy. He likes to pre-exhaust his quads with leg extensions before moving onto more compound exercises like squats and leg presses. This was a favorite strategy of many legendary bodybuilders including Dorian Yates and Branch Warren.

Here is one of Hany Rambod’s FST-7 leg workouts that you can try. Check it out:

Hany Rambod’s FST-7 Leg Workout #1

Exercise #1: Leg extensions, 7 sets of 8-15 reps
Exercise #2: Vertical leg press, 4 sets of 8-15 reps
Exercise #3: Back squat, 4 sets of 8-10 reps
Exercise #4: Walking barbell lunges, 4 sets of 8-15 reps
Exercise #5: Dumbbell stiff legged deadlifts,
Exercise #6: Lying leg curls, 4 sets of 8-15 reps
Exercise #7: Seated leg curls, 4 sets of 8-15 reps
Exercise #8: Kneeling leg curls, 4 sets of 8-15 reps

Here is the training video:

Talk about a high-volume leg workout! Hany Rambod starts this workout with 7 sets on the leg extension machine. He is using the pre-load strategy to pre-exhaust his quads before moving onto his heavier compound exercises.

Performing leg extensions first in your routine has several advantages: it increases blood flow to your quads, it helps you establish a great mind-muscle connection right away in your workout, it makes your quads work harder during all of your compound exercises, and it reduces the amount of weight that you have to lift on squats and leg presses.

“With some more advanced bodybuilders we will actually use extensions as a preload at the beginning of the workout.

That will increase blood flow to your quads so you have a better mind-muscle connection as you go to other compound exercises.

Especially if you don’t get a good pump on your squats or leg presses or hack squats, you can use leg extensions as your FST-7 pre-load.”

Normally Hany Rambod likes to train his quads and hamstrings together in the same workout. However, he sometimes likes to switch things up and train them on their own separate training days.

Here is a quads-only FST-7 workout that you can try. Check it out:

Hany Rambod’s Leg Workout #2

Exercise A1: 45 degree leg press, 6 sets of 8-15 reps, no rest
Exercise A2: Walking alternating DB lunges, 6 sets of 8-15 reps, no rest
Exercise A3: Leg extensions, 6 sets of 8-15 reps, 2-3 minutes rest

Here is the training video:

Hany Rambod told Jeremy Buendia performed these three exercises as part of a tri-set. In other words, he performed all three exercises in a row without any rest.

Hany Rambod says that tri-sets are one of his favorite strategies for getting a huge pump and mixing things up in his workouts.

“We’re trying to keep the body off guard. This is how you break plateaus and this is how you create a bigger and better pump.”

As usual Hany Rambod says that he is more concerned with getting strong contractions in his legs, than lifting a bunch of weight.

He says that using perfect form and training for the pump is a short-cut for building huge legs.

“You notice that we’re also not using an extraordinary amount of weight. This is because we have three different exercises that we’re going to do. On top of that we are keeping the intensity high with short rest periods.”

If you get better results from high-volume leg workouts then you have to give Hany Rambod’s FST-7 leg workouts a shot.

Hany Rambod’s Arm Workouts

Hany Rambod trains his arms once per week on their own separate training day. He says the key to building big arms is to use perfect form on all of your exercises, to train for the pump, and of course, to use the FST-7 technique at the beginning or end of your workouts.

Here is Jay Cutler performing a typical FST-7 arm workout. Check it out:

Hany Rambod’s FST-7 Arm Workout #1

Exercise #1: Cable rope pushdowns, 3-4 sets of 10-15 reps
Exercise #2: Bench press (shoulder-width grip), 3-4 sets of 10-15 reps
Exercise #3: Lying ez-bar extensions (behind head), 3-4 sets of 10-15 reps
Exercise #4: Seated overhead DB extensions, 7 sets of 10-15 reps, 30 seconds rest
Exercise #5: Standing DB curls (supinated grip), 3-4 sets of 10-15 reps
Exercise #6: One-arm DB preacher curl (supinated grip), 3-4 sets of 10-15 reps
Exercise #7: 30 degree DB spider curl (supinated grip), 3-4 sets of 10-15 reps
Exercise #8: Standing ez-bar curl (wide / supinated grip), 7 sets of 10-15 reps, 30 seconds rest

Here is the training video:

This is exactly how Hany Rambod likes to organize his advanced, high-volume arm workouts. Jay Cutler performs 8 exercises for his arms: 4 for his triceps and 4 for his biceps.

During the workout Jay Cutler uses some of Hany Rambod’s favorite FST-7 arm exercises, including cable pushdowns, skull crushers, preacher curls and spider curls. Here is Hany Rambod talking about his favorite way of doing skull crushers:

“When we did skull crushers, we used a new technique for Jay Cutler. He pushed away from his forehead at a 45 degree angle. That was new for him and really got him super pumped.”

On the last exercise for each body part Hany Rambod uses his favorite FST-7 technique. He says that this method is especially effective for building big arms, as the arms respond well to a huge pump.

“During the FST-7 movements, we try to go through and make sure he’s flexing his triceps and stretching his triceps back and forth to maximize the stretching in the fascia.”

Here is another advanced FST-7 arm workout that you can try. Check it out:

Hany Rambod’s FST-7 Arm Workout #2

Exercise #1: Standing ez-bar curl (wide / supinated grip), 7 sets of 10-12 reps**, 30 seconds rest
Exercise #2: Supine cable curl (wide / supinated grip), 4 sets of 10-12 reps
Exercise #3: 30 degree spider ez-bar curl (narrow / supinated grip), 4 sets of 10-12 reps
Exercise #4: Cable rope pushdowns, 4 sets of 10-12 reps****
Exercise #5: Smith machine bench press (shoulder-width grip), 4 sets of 10-12 reps
Exercise #6: Bench dips, 4 sets of 10-12 reps
Exercise #7: Overhead rope cable extensions (high pulley), 7 sets of 10-12 reps, 30 seconds rest

**Perform 10-12 regular reps, then perform 3 reps with extra manual resistance on the lowering phase, the perform 5 partial reps in the bottom position of the exercise

****Train to failure, then perform several partial reps in the stretched position

Here is the training video:

In this workout Hany Rambod uses the FST-7 technique at the start of his biceps routine and at the end of his triceps routine. This is an advanced strategy that he sometimes uses with his advanced bodybuilders.

“We’re going to start with a preload exercise which is actually doing FST-7 in the beginning of the body part so therefore we’re forcing blood into the muscle that is going to be targeted in the rest of the workout.”

During the workout Hany Rambod talks about the importance of using perfect form on every exercise. He says the amount of weight that you lift on each exercise is irrelevant.

What truly matters is the amount of tension that you can place on your muscles on each rep.

“It doesn’t matter how much weight you lift. Your body doesn’t realize if you’re lifting 100 pounds or 200 pounds. It’s how much resistance you feel.

Because of the fact it’s just a matter of how your muscles perceive the resistance.”

The bottom line is Hany Rambod performs high-volume arm workouts focused on perfect technique and getting a great pump.

This is similar to the strategy that he uses to train his other body parts, such as his chest, back, shoulders, and legs.

Verdict | The Hany Rambod Training Program!

Hany Rambod is one of the most successful bodybuilding coaches in the world. He has trained many Mr. Olympia competitors including Jay Cutler, Phil Heath and Jeremy Buendia.

Hany Rambod says the fastest way to build muscle mass is with his revolutionary FST-7 Training Program.

Hany uses many different techniques in his program, including loading sets, inter-set posing and different high-intensity techniques. However, the heart and soul of the program is the FST-7 sets that you perform at the end of the workout.

Hany says that these sets help you stretch out the fascia tissue and create more room for your muscles to grow.

If you are looking for a new bodybuilding program then you have to give Hany Rambod’s FST-7 system a shot. It may be just what you need to take your training to the next level.