FST-7 Training Program: What Is It, Workouts & Exercises

fst-7 training program

For professionals and advanced bodybuilders who have already tried all the techniques, but stopped progressing, the FST-7 is suitable – this is a training program that combines both strength training and pumping. Its essence lies in lengthening, increasing the elasticity of deep fascia, which constrain muscles and inhibit their growth. What is it for and how to train so that the muscles begin to grow faster – we will find out further.

What is FST-7 Training?

FST-7 or “Fascia Stretch Training 7” in the transcript already makes us understand that the key point in the training will be stretching or lengthening the fascia. Fascia is a connective tissue that envelops all organs and muscles of the body. Like the muscles themselves, fascia tends to shorten, thicken, like inelastic rubber. Simply put, this is a kind of tourniquet for muscles that prevents muscle fibers from getting out of it.

Once again, I will emphasize that the program is suitable for well-trained professional athletes, since beginners will not cope and even injure the muscles and fascia with rather “aggressive” training. Why aggressive:

  • Firstly, the program involves the strength training of certain muscle groups in the usual mode for many: 3 sets of 8-12 reps with a maximum weight, at which 1-2 muscle groups are worked out in one workout.
  • Secondly, after exercises performed in strength mode, each muscle group performs an isolating exercise in pumping mode, that is, it overcomes another 7 sets of 8-15 reps with a minimum rest within 30-45 seconds.

Thus, the already fully loaded muscle group refines one isolation exercise to maximize the expansion and stretching of the fascia. That is, after such work, thanks to pumping, the maximum expansion of the muscle fibers in volume is achieved, due to which the fascia enveloping the muscle is stretched.

During the period of pumping, it is recommended to drink plenty of fluids, due to which the muscles will be filled with fluid, respectively, the fibers and fascia will “swell” even more.

It is important to understand that the effect of the technique is achieved only with the simultaneous performance of both strength training and pumping, since the muscles at the same time both grow in volume and are pumped with blood as much as possible, stretching the very fascia that previously clamped these muscles.

what is fst-7 training

  1. Arms and Calves
  2. Legs
  3. Day of Rest
  4. Chest and Triceps
  5. Back and Biceps
  6. Shoulders and Calves
  7. Day of Rest


  • Do not pump at the beginning of a workout, otherwise you will tire your muscles first and strength work will be ineffective. Both will be useless.
  • Do a large muscle group workout no more than once a week, and work out a small muscle group twice a week, such as the arms and legs.
  • For the seven pumping sets, choose exclusively isolation single-joint exercises performed with free weights or in a machine. Basic exercises in this case will not give that effect, since they will involve a lot of muscles, instead of focusing on the target group.
  • Rest between seven sets should not exceed 45 seconds, in power mode – no more than 2 minutes.
  • Remember to drink more water.

fst-7 training program

FST-7 Workout Program & Exercises

There is no clear regulation in what sequence the exercises should go one after another. The program is selected individually, the only thing is that pumping exercises should be isolated in any case.

Let’s look at illustrative examples of FST-7 for each muscle group.

Each exercise is performed in 3 sets of 8-12 reps.


  1. Barbell Back Squat
  2. Leg Press
  3. Leg Extension (7 sets per 10-15 reps)

Biceps Femoris

  1. Romanian Deadlift
  2. Hyperextension
  3. Lying Leg Curl (7 sets per 10-15 reps)


  1. Seated Calf Raise
  2. Bent Over Calf Raise
  3. Standing Calf Raise (7 sets per 10-15 reps)


  1. French Press
  2. Barbell Behind The Neck Press (Seated or Standing)
  3. Tricep Rope Pushdown (7 sets per 10-15 reps)


  1. Wide Grip Barbell Curl
  2. Scott Curl
  3. Dumbbell Biceps Curl (7 sets per 10-15 reps)


  1. Barbell Bench Press
  2. Incline Barbell Bench Press (45 degrees)
  3. Incline Dumbbell Fly (45 degrees)
  4. Chest Fly Machine (7 sets per 10-15 reps)


  1. Pull-Ups
  2. Hammer Strength Row
  3. Behind the Neck Lat Pulldown
  4. Dumbbell Bent-Over Row (Single-Arm)
  5. Standing Lat Pushdown (7 sets per 10-15 reps)


  1. Smith Machine Incline Bench Press (75 degrees)
  2. Front Plate Raise (7 sets per 10-15 reps)
  3. Seated Dumbbell Press
  4. Dumbbell Side Lateral Raise (7 sets per 10-15 reps)
  5. Incline Dumbbell Row (45 degrees)
  6. Standing Cable Rear Delt Fly (7 sets per 10-15 reps)

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