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FST-7: Big and Ripped

Hany "Pro Creator" Rambod's FST-7 Training System has helped
win more than 10 Olympia titles for his clients. Train at a pro level
with Rambod in this intense 8-week program to mold jaw-dropping
size and definition.

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Duration Workouts Per Week

8 Week(s) 5 workouts
Fitness Level Equipment Needed
Advanced Full Gym
Category
Build muscle

Join BodyFit Elite today and get access to FST-7 PLUS over 60 other
expert-designed fitness plans.
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Learn from the Champions

Olympia-Level Training
5-6 workouts per week / 60-90 min. workouts

FST-7 is Fascia Stretch Training, a discipline designed specifically

to build a stage-ready physique that dominates the competition—
through brutally hard burnout sessions. The program is divided into
two parts. Phase 1 will make you big. Phase 2 will make you ripped.
You'll hate it, but it works. ×
Full Workout Calendar
View Sample Workout

Week 1
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Day 1 Quads, Hamstrings, Calves

Day 2 Chest And Triceps

More than a workout plan. With this plan you also receive:
Day 3 Rest Day

Day 4 Back And Biceps

Day 5 Shoulders, Rear-Delts, And Traps

Expert Instruction
Day 6 Biceps And Triceps
This is how the pros grow

Day 7 You'llRest
learn the essential concepts that define upper- and lower-
Day
 body training in the FST-7 system. Then you’ll put them into
action in some of the most intense workouts of your life. Prepare
to be sore!
Week 2

Day 1 Quads, Hamstrings, And Calves

Day 2 Chest And Triceps

Day 3 Rest Day

Day 4 Nutrition
Back And Biceps
Plan
Macros and meal plans
Day 5 Shoulders, Rear-Delts, And Traps
It isn't easy to become both huge and shredded. But you can get
there with targeted, high-quality nutrition. Rambod provides the
Day 6 Biceps And Triceps
precise macro breakdowns and meal plans you'll need for unreal
growth in Phase 1 and major cuts in Phase 2. He also reveals the
Day 7 supplements
Rest Daythat give his pros an edge.

Week 3

Day 1 Quads, Hamstrings, And Calves

Go Mobile!
Day 2 Chest And Triceps
You’ll be able to track your workouts, nail
your nutrition plan, stock up on supps, and
Chat
Day 3 Rest Day get fit on the go.

×
Full Workout Calendar

Week 1

Day 1 Quads, Hamstrings, Calves

Day 2 Chest And Triceps

Day 3 Rest Day

Day 4 Back And Biceps

Day 5 Shoulders, Rear-Delts, And Traps

Day 6 Biceps And Triceps

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BodyFit Elite workout plan BodyFit Elite workout plan BodyFit Elite workout plan BodyFit Elite work
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Week 2
4Weeks2Shred 30 Days Out Squat Every Day FST-7
Day 1 Quads, Hamstrings, And Calves
intermediate | 4 Weeks advanced | 5 Weeks advanced | 5 Weeks advanced | 8 Wee

Day 2 Chest And Triceps

Day 3 Rest Day

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Day 5 Shoulders, Rear-Delts, And Traps

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Start FST-7 Big and Ripped: 8 Weeks to an Olympia-Winning
Physique for FREE today!
Week 3
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And Calves
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Day 2 Chest And Triceps
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