The Andrei Deiu FST-7 Workout Plan | The Ultimate Guide!


Andrei Deiu is one of the world’s top Men’s Physique competitors. Andrei has won numerous professional competitions, including the 2021 Texas Pro, has finished as high as 5th place in the Mr. Olympia competition and has over 5 million followers on instagram.

Of course, it takes some hardcore training to reach this level of success. If you want to learn Andrei Deiu’s training program then this article is for you!

Introduction

  • Part 1: Chest
  • Part 2: Back
  • Part 3: Shoulders
  • Part 4: Arms
  • Part 5: Legs

In this comprehensive guide I will teach you everything you need to know about how Andrei Deiu trains for his Men’s Physique bodybuilding competitions. Andrei Deiu trains 5 days per week using Hany Rambod’s FST-7 training program.

FST-7 is an advanced bodybuilding program that blends together different high-volume and high-intensity training principles together in the same workout. Andrei says that his physique has completely transformed sense working with Hany Rambod in 2019.

Here is Hany Rambod answering the question, what is FST-7?

“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.”

Andrei Deiu usually trains with a traditional bodybuilding bro split. He trains each muscle group on its own separate training day. For example, here is one of his favorite training splits:

The Andrei Deiu Training Split

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

Andrei likes this training split because he can attack each muscle group with lots of volume and intensity. He even has a separate training day for his legs.

Men’s Physique competitors aren’t judged on the size of their legs. However, Andrei still trains them to maintain a balanced physique.

Now let’s take a closer look at the exact workouts that Andrei uses to become a bodybuilding champion.

Part 1: Andrei Deiu’s Chest Workouts

Andrei Deiu trains his chest once per week on its own separate training day. Andrei almost never performs heavy barbell exercises such as the flat bench press or the incline bench press.

Instead, he sticks with more joint-friendly exercises like dumbbell presses, machines and different isolation exercises. Andrei also likes to use the pre-exhaust method and FST-7 sets in his chest workouts.

Here is one of Andrei’s typical chest workouts. Check it out:

Andrei Deiu Chest Workout #1

  • Exercise #1: Machine pec dec, 4 sets of 15-20 reps
  • Exercise #2: Machine incline press, 4 sets of 8-12 reps
  • Exercise #3: Flat DB fly, 4 sets of 8-12 reps
  • Exercise #4: Dips, 4 sets of 10-15 reps
  • Exercise #5: Cable press, 4 sets of 8-12 reps

Here is the training video:

This is a perfect example of how Andrei organizes his chest training. He actually performed this workout with his coach Hany Rambod.

Andrei starts this workout by pre-exhausting his chest with the machine pec dec exercise. After that he moves onto his heavy loading exercises. The advantage of performing an isolation exercise first is it limits the amount of weight you can use on your compound chest exercises and improves your mind-muscle connection with your chest.

Andrei also performs some static chest poses in between sets to increase the time under tension on his chest. Here is Hany Rambod describing this technique:

“We’re getting in posing time under tension in between sets. I want to make sure he’s squeezing all the muscles around the chest, not just the chest.

We want traps, shoulders, everything to get plenty of blood flow into the chest.”

Here is another one of Andrei Deiu’s chest workouts that you can try. Check it out:

Andrei Deiu Workout #2

  • Exercise #1: Flag machine press, 4 sets of 8-15 reps
  • Exercise #2: High incline machine press, 4 sets of 8-15 reps
  • Exercise #3: 45 degree incline DB fly, 4 sets of 8-15 reps**

**Perform several reps of flys, then several reps of neutral grip presses, then several reps of flys. This counts as one set.

Here is the training video:

This chest workout is harder than it looks! On the last exercise Andrei actually performs three different movements.

He starts with a fly, then performs several reps of a regular dumbbell press, then finishes with a fly again. All of that counts as one set. Here is Hany Rambod describing this technique:

“We’re going from a fly, then into a press, and then back into a fly, and then we’re doing FST-7 static flexes so we’re going to be able to really hammer home the time under tension.

So it’s all about time under tension and being able to do those flexes in between the sets.”

This perfectly matches Andrei Deiu’s philosophy of training the chest hard without putting unnecessary stress on his joints.

Part 2: Andrei Deiu’s Back Workouts

Andrei deiu’s back workouts are very similar to his chest workouts. He focuses on joint-friendly exercises where he can really feel his back muscles working, rather than deadlifts and other heavy compound exercises where the risk of injury is much higher.

Here is one of Andrei’s favorite upper back workouts. Check it out:

Andrei Deiu 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:

As usual Hany Rambod was coaching Andrei through this brutal back workout.

Hany Rambod says the key to building a massive back is to focus on exercises where you can get really strong muscular contractions, especially in your lats.

“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.”

For this workout Andrei performs 4 heavy loading exercises, followed by one FST-7 exercise where he performs 7 sets with only 45 seconds rest in between sets.

Hany says that the 7 sets give you an incredible pump and help stretch out the fascia tissue surrounding the muscle. In this workout Andrei uses the underhand grip ez-bar row for his FST-7 exercise.

Hany Rambod says this is one of the best exercises you can use to target your lower lats. Sometimes Hany Rambod has Andrei perform the FST-7 sets at the start of his workout, rather than at the end. Check it out:

Andrei Deiu Back Workout #2

  • Exercise #1: Straight arm cable rope pullovers, 7 sets of 10-15 reps**, 45 seconds rest
  • Exercise #2: Lat pulldown (medium / supinated grip), 4 sets of 8-12 reps
  • Exercise #3: Seated cable row (narrow / semi-supinated grip), 4 sets of 8-12 reps
  • Exercise #4: Machine chest supported row (medium / neutral grip), 4 sets of 8-12 reps

**Perform 1 set of straight arm pullovers, then immediately perform 1 set of cable rope rows. Repeat for 7 total rounds.

Here is the training video:

Hany Rambod calls this a preload workout because you are using the FST-7 sets at the start of the workout to get a huge pump before you move onto your heavier sets.

“We want to focus on activating this upper lats and we’re going to do that with the straight arm pulldowns.

We’re going to preload his workout with the FST-7 and then focus on reverse grip pulldowns to target the lower lats.”

After the FST-7 exercise Andre moves onto some other compound upper back exercises such as lat pulldowns, cable rows and machine rows.

As usual Andrei focuses on getting maximal contractions on every rep, rather than just mindlessly throwing around heavy weights.

Part 3: Andrei Deiu’s Shoulder Workouts

Andrei Deiu is a big believer in performing high-volume shoulder workouts. In fact, he performs more volume for his shoulders than for any other muscle group!

Here is one of his high-volume shoulder workouts that you can try. Check it out:

Andrei Deiu Shoulder Workout #1

  • Exercise #1: Machine lateral raise, 7 sets of 10-15 reps, 30 seconds rest
  • Exercise #2: Machine overhead press, 4 sets of 7-15 reps
  • Exercise #3: Seated DB overhead press, 4 sets of 7-15 reps
  • Exercise #4: One-arm standing DB front raise, 4 sets of 7-15 reps
  • Exercise #5: Bent over rear delt DB fly, 4 sets of 7-15 reps

Here is the training video:

This is another workout where Andrei started with an FST-7 preload exercise. Here is Hany describing this technique:

“We’re going to start with an FST-7 pre-load. We’re going to do working sets, 7 sets, 30-45 seconds of rest in between each set and doing 10-15 reps. We’re going to push hard and really push that pre-pump.

What do you do with a pre-pump? You’re trying to take that pump when you go to your compound movements when you have a better mind-muscle connection.”

After the FST-7 preload Andrei moved onto two different compound pressing exercises for his shoulders. Hany Rambod says that the seated dumbbell overhead press is the single best shoulder exercise that you can do.

He almost always includes it in Andrei’s shoulder workouts.

“Standard shoulder press. This is the mother of all shoulder exercises. I like it better than barbells. I like the dumbbell press because of the range of motion that you get. And this is what you need to actually get bigger delts.

Lateral raises are great, machines are great, dumbbells are great to do isolation movements.

But this needs to be done – this is your bread and butter. The dumbbell shoulder press is the mass-builder of all shoulder exercises.”

Finally Andrei finishes the workout with some different isolation exercises for his front and rear delts.

Here is another one of Andrei’s high-volume shoulder workouts that you can try. Check it out:

Andrei Deiu Shoulder Workout #2

  • Exercise #1: Standing DB lateral raise, 4 sets of 10-20 reps
  • Exercise #2: Standing DB front raise, 4 sets of 10-20 reps
  • Exercise #3: Hammer strength overhead press, 4 sets of 10-20 reps
  • Exercise #4: Cable rope front raise, 4 sets of 10-20 reps
  • Exercise #5: One-arm cable reverse fly, 7 sets of 10-15 reps, 30 seconds rest

Here is the training video:

For this workout Andrei pre-exhausts his front and side delts before moving onto his heavy overhead pressing exercise.

Andrei says that this strategy improves his mind-muscle connection and gives him better overall shoulder activation. This may seem like a crazy amount of volume for shoulders but Andrei Deiu and Hany Rambod believe it has made a huge difference for him.

“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 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.

You’re eliminating momentum and getting continuous muscle tension through the whole range of motion.”

Of course Andrei finishes the workout with his favorite FST-7 stes on the one-arm cable reverse fly.

Part 4: Andrei Deiu’s Arm Workouts

Andrei Deiu is known for his phenomenal arm development – especially his triceps. He says that it is mostly due to genetics, but his training probably has something to do with it as well.

Andrei likes to train his triceps and biceps together on the same training day. He usually starts with triceps and then moves onto biceps, although this is not set in stone.

Here is a basic mass-building arm workout that you can try. Check it out:

Andrei Deiu Arm Workout #1

  • Exercise #1: Rope pushdown, 7 sets of 8-15 reps, 30 seconds rest
  • Exercise #2: Bench press (shoulder-width grip), 4 sets of 8-15 reps
  • Exercise #3: Lying ez-bar extensions (behind head), 4 sets of 8-15 reps**
  • Exercise #4: Standing cable rope curls, 7 sets of 10-20 reps, 30 seconds rest
  • Exercise #5: 30 degree barbell spider curls, 4 sets of 10-20 reps
  • Exercise #6: Standing alternating pinwheel curls, 4 sets of 10-20 reps
  • Exercise #7: Standing ez-bar curl (wide / pronated grip), 4 sets of 10-20 reps

**Perform 8-15 reps just shy of failure, then immediately perform close grip bench presses with the same weight just shy of failure.

Here is the training video:

This workout is almost like two seperate workouts: one for his triceps and one for his biceps. Andrei starts his triceps routine with cable rope pushdowns. This is actually how he starts most of his triceps workouts.

Hany Rambod has him use the FST-7 preload technique on this exercise to pre-exhaust his triceps, before moving onto the heavier exercises like close grip bench presses and lying triceps extensions.

Here is Hany talking about this technique:

“We did FST-7 rope pushdown preload. What that means is, first couple of sets we warmed up the triceps and the wrists. Then we went into FST-7 30 seconds rest, pushing out with the pinkeys.

Then when we got more fatigued we were pushing straight down with the rope. That was the preload.”

For biceps Andrei uses the same preload strategy on standing rope hammer curls. He performs 7 sets with 30 seconds rest between sets, and then moves onto his other heavy loading exercises.

Andrei sometimes likes to specialize on his triceps as they are one of his most important body parts. Here is one of Andrei’s triceps-focused arm workouts that you can try. Check it out:

Andre Deiu Arm Workout #2

  • Exercise #1: Cable rope pushdowns, 4 sets of 15-20 reps
  • Exercise #2: Machine dips, 4 sets of 8-12 reps
  • Exercise #3: Machine overhead extensions, 4 sets of 8-12 reps
  • Exercise #4: One-arm overhead DB extensions, 4 sets of 8-12 reps
  • Exercise #5: One-arm cable pushdowns (supinated grip), 4 sets of 8-12 reps
  • Exercise #6: Machine preacher curls, 4 sets of 10-15 reps
  • Exercise #7: Alternating DB hammer curls, 4 sets of 10-15 reps

Here is the training video:

Talk about a high-volume triceps workout! Andrei performs 5 total exercises for his triceps, followed by 2 isolation exercises for his biceps.

Part 5: Andrei Deiu’s Leg Workouts

Andrei Deiu competes in the Men’s Physique division in his bodybuilding competitions.

He wears board shorts during his competitions, so he isn’t very concerned with the size of his legs. However, Andrei still trains his legs so that they don’t fall too far behind the rest of his physique.

Here is one of Andrei’s typical FST-7 leg workouts. Check it out:

Andrei Deiu Leg Workout #1

  • Exercise #1: Machine leg extensions, 4 sets of 10-15 reps
  • Exercise #2: Machine hip abduction, 4 sets of 10-15 reps
  • Exercise #3: 45 degree leg press, 4 sets of 10-15 reps
  • Exercise #4: Machine squat, 4 sets of 10-15 reps
  • Exercise #5: Lying leg curl, 3 sets of 12-15 reps

Here is the training video:

Andrei Deiu likes to pre-exhaust his quads with leg extensions before moving onto other compound exercises like leg presses and squats. This is a strategy that the legendary bodybuilder Dorian Yates popularized.

Dorian says that starting your workout with leg extensions is smart because it limits the amount of weight you can use on your heavier exercises. It is certainly good enough for Andrei as he isn’t looking to add much size to his legs.

Conclusion

Andrei Deiu is one of the top Men’s Physique competitors in the world today. He finished 5th place in the 2020 Mr. Olympia competition and he is training hard to be the best in the world.

Andrei trains 5 days per week using Hany Rambod’s FST-7 training program. He trains each muscle group on its own separate training day and uses different high-volume and high-intensity techniques in his workout.

If you are looking for some joint-friendly bodybuilding workouts then Andrei’s routine is definitely worth trying. Here is Andrei’s advice on what it truly takes to reach your goals:

“When you want to succeed as bad as you want to breathe, then you’ll be successful.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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