The FST-7 Hamstrings Workout | The Ultimate Guide!


Are you curious about FST-7 hamstring workouts? Are you looking for a simple, step-by-step guide that explains everything you need to know about how to train your hamstrings using Hany Rambod’s FST-7 Training Program?

Then you’ve come to the right place. In this comprehensive guide, I will teach you exactly how professional bodybuilders like Jay Cutler, Steve Kuclo and Hadi Choopan train their hamstrings using Hany Rambod’s revolutionary training program.

FST-7 is an advanced bodybuilding training program invented by Hany Rambod, one of the world’s top bodybuilding coaches. Hany Rambod says that FST-7 stands for “fascia stretch training.”

He thinks that you can stretch out the fascia surrounding your muscles, and completely change the way you look, just by incorporating the right high-intensity techniques in your workouts.

Hany Rambod says the fastest way to build up your hamstrings is to train them on their own separate training day. He often performs 4-6 exercises just for the hamstrings. This may seem like a lot of volume for a small muscle group, but for Hany Rambod, it is the fastest way to bring up this lagging muscle group.

Here is an FST-7 hamstrings workout that you can try. Check it out:

Hany Rambod FST-7 Hamstrings Workout #1

  • Exercise #1: Hip adduction machine, 7 sets of 8-15 reps, 30 seconds rest
  • Exercise #2: Hip abduction machine, 7 sets of 8-15 reps, 30 seconds rest
  • Exercise #2: One-leg lying leg curl, 7 sets of 8-15 reps, 30 seconds rest
  • Exercise #3: Stiff-legged deadlift, 7 sets of 8-15 reps, 30 seconds rest
  • Exercise #4: Kneeling leg curl, 3-4 set of 8-15 reps
  • Exercise #5: Walking barbell lunges, 3-4 set of 8-15 reps

Here is the training video:

This is a perfect example of how Hany Rambod likes to organize his FST-7 hamstrings workouts. Hadi Choopan performs 4 exercises for his hamstrings, including 2 types of leg curls, stiff-legged deadlifts and walking barbell lunges.

For this workout Hany Rambod uses the FST-7 preload technique. This is where you perform 7 sets on a key exercise at the start of your workout, rather than at the end.

Hany Rambod often uses this technique with his advanced bodybuilders to pump his hamstrings full of blood early in the workout, before moving to the heavier compound exercises.

“We were doing FST-7 preload which means were were doing 7 stes with almost every exercise. For the most part it was super high volume. If I had to count sets I would think we were at 50 sets. So a lot of sets today.” 

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

Hany Rambod FST-7 Hamstrings Workout #2

  • Exercise #1: Kneeling leg curl, 3-4 set of 8-15 reps
  • Exercise #2: Lying leg curl, 3-4 set of 8-15 reps
  • Exercise #3: Walking barbell lunge, 3-4 set of 8-15 reps
  • Exercise #4: Stiff-legged deadlift, 3-4 set of 8-15 reps
  • Exercise #5: Hip adduction machine, 3-4 set of 8-15 reps
  • Exercise #6: Hip abduction machine, 3-4 set of 8-15 reps
  • Exercise #7: Seated calf raise, 3-4 set of 8-15 reps
  • Exercise #8: Standing calf raise, 3-4 set of 8-15 reps

Here is the training video:

This workout features many of the same exercises that were seen in the first one.

Once again, Hadi Choopan performs 2 types of leg curls, stiff-legged deadlifts and walking barbell lunges. He also performs the hip abduction / adduction machines and a couple of exercises for his calves.

Sometimes Hany Rambod throws in some extra hamstrings work in his quad-focused FST-7 workouts. For example, here is a quads-focused leg workout that Steve Kuclo performed while working with Hany Rambod. Check it out:

Hany Rambod FST-7 Hamstrings Workout #3

  • Exercise #1: Leg extensions, 7 sets of 8-12 reps, 45 seconds rest
  • Exercise #2: Vertical leg press, 4 sets of 8-10 reps
  • Exercise #3: Back squat, 4 sets of 8-12 reps
  • Exercise #4: Walking barbell lunge, 3 sets of 20-30 reps
  • Exercise #5: DB stiff-legged deadlift, 4 sets of 8-12 reps
  • Exercise #6: Lying leg curl, 4 sets of 8-12 reps
  • Exercise #7: Seated leg curl, 4 sets of 8-12 reps
  • Exercise #8: Kneeling leg curl, 4 sets of 8-12 reps

Here is the training video:

Steve Kuclo starts this workout with different exercises for his quads, and then switches gears and performs 4 brutal exercises in a row for his hamstrings.

As usual Hany Rambod tells his client to focus on performing higher-reps and getting a great pump in his legs, rather than just lifting heavy for the sake of lifting heavy.

He says that an advanced bodybuilder like Steve Kuclo has to focus on accumulating volume, rather than lifting ultra-heavy weights, in order to get his legs to grow.

“What seems to be getting his legs rounder is the volume. So we’re increasing the number of reps but keeping the weight at 405 and putting it up closer to the 20 rep range.

That way we can get really good maximum blood flow and really get sick, sick, sick pumps.”

Hany Rambod’s hamstrings training program is simple, but effective. He focuses on the classic bodybuilding hamstrings exercises like leg curls, stiff-legged deadlifts and walking lunges.

Hany Rambod is also willing to train the hamstrings on their own separate training day, or together with quads, depending on what his client responds best to.

If you are an advanced bodybuilder, and respond well to high-volume workouts, then you have to give Hany Rambod’s FST-7 hamstrings program a shot. It may be just what you need to take your training to the next level.

“You’re taking a high-intensity approach and a high-volume approach and combining them. And that is the genesis of the FST-7 Training Program.”

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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