Are you curious about Hany Rambod’s leg workouts? Do you want to know exactly how Hany Rambod trains his quads and hamstrings using the FST-7 Training Program? Then you’ve come to the right place.
In this comprehensive guide, I will teach you exactly how Hany Rambod designs his FST-7 leg workout to build size and strength.
Hany Rambod is one of the most sought-after bodybuilding coaches in the world. He goes by the nickname “The Pro Creator” because of how many professional bodybuilder he has worked with.
Hany Rambod says the fastest and safest way to build huge legs is with his FST-7 Training Program. FST-7 stands for “fascia-stretch training.”
The Pro Creator says that you can completely change the way your legs look by using the right combination of high-intensity and high-volume training methods in your workout.
Hany Rambod almost always starts his leg workouts with leg extensions. He says this is the best way to start your leg workout because it pre-exhausts your quads, warms up your knees and gets you prepared for your heavier compound exercises like squats and leg presses.
After the leg extensions Hany performs a variety of exercise for his quads and hamstrings.
Of course, he likes to finish his leg workouts with 7 sets on a key exercise to stretch out the fascia tissue surrounding his legs.
Here is a simple Hany Rambod leg routine that you can try. Check it out:
Hany Rambod FST-7 Leg Workout #1
- Exercise #1: Leg extensions, 4 sets of 8-15 reps
- Exercise #2: Lying leg curl, 4 sets of 8-15 reps
- Exercise #3: Back squat, 4 sets of 8-15 reps
- Exercise #4: Machine hack squat, 4 sets of 8-15 reps
- Exercise #5: Vertical leg press, 7 sets of 8-15 reps
Here is the training video:
Hany Rambod says this leg workout is as simple as it gets. He performs 5 different exercises for his quads and hamstrings, including a variety of compound and isolation movements.
As usual Hany Rambod starts this workout with leg extensions. He says this is the best way to warm up your knees and to establish a mind-muscle connection with your quads.
“We’re doing leg extensions – we’re going to try to warm everything up, because if you go too heavy, too soon, then you will start to have knee problems.
Also, do not go all the way up. You want to be careful. Really really dependent on the time under tension. You don’t want to hurt yourself, so do not lock out.”
Hany Rambod finishes this leg workout with one of his favorite high-intensity techniques: blood-starving sets. He performs 7 sets in a row on the vertical leg press machine with only 60 seconds rest between sets.
To make things even harder, he keeps his legs up on the machine while he is resetting between sets.
“We;re getting ready to do blood starving sets. So what does that mean? We’re going to keep his legs up in between sets, and we’re going to keep it to 60 seconds rest between sets.
7 sets, FST-7 style, legs up all the way and blood starving sets. Let’s go!”
This was one of Hany Rambod’s medium-volume leg workouts. Now let’s look at an advanced high-volume leg workout. Check it out:
Hany Rambod FST-7 Leg Workout #3
- 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 an intense workout! Hany Rambod actually starts this workout with the FST-7 technique on leg extensions. He says that he normally performs the FST-7 sets at the end of the workout.
However, he sometimes performs them at the beginning of the workout, especially if he is working with a more advanced bodybuilder like Steve Kuclo.
“You can do straight sets or pre-load. In the past some beginners or intermediates would do FST-7 preload at the end. 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.”
After the leg extensions Steve Kulco moves onto a variety of other exercises for his quads, including leg presses, back squats, and walking barbell lunges. Hany Rambod says that he really wanted to focus on using perfect for on every exercise, rather than just lifting as heavy as possible.
“First set of vertical leg presses, it’s not about all-out weight because this is super light. It’s about just trying to sit your hips and get your range of motion right.
Because you’re going from a completely different exercise to a new vertical movement. And with all the blood coming into your quad, it’s going to accentuate your pump even further when you go right side up.”
So far we’ve looked at workouts where Hany Rambod trains the quads and hamstrings together. This is how he normally trains legs. However, sometimes Hany likes to split them up and train the quads and hamstrings on separate training day.
Here is one of Hany Rambod’s favorite quads-only workouts. Check it out:
Hany Rambod FST-7 Quads Workout #1
- 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:
This workout was performed as a tri-set. Hany Rambod performed all three exercises in a row with no rest between exercises. In other words, he performed the 45 degree leg press, then immediately performed the walking dumbbell lunges, then immediately performed the leg extensions.
Tri-sets are so effective because they increase the time under tension of your sets and force your muscles to work longer than normal. Charles Poliquin, John Meadows and many other strength / physique coaches have used tri-sets in their routines over the years.
“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. 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.”
Now let’s look at one of Hany Rambod’s hamstrings-only leg workouts. 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:
Talk about a high-volume hamstrings workout! Hany Rambod performs 4 different exercises for his hamstrings, plus the hip abduction and adduction machines for his glutes and adductor muscles.
Hany Rambod actually performs the FST-7 technique on his first 3 exercises in this workout. He wanted to really pre-exhaust his hamstrings before performing the heavier work.
“We were doing FST-7 preload which means we’re were doing 7 sets 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.”
The bottom line is Hany Rambod uses a very simple but effective training program for his legs. He likes to pre-exhaust his quads with leg extensions before moving onto the heavier leg exercises like squat and leg presses.
Hany says that this strategy helps you warm up your knees and forces your quads to work even harder as you progress through your workout. This strategy was also a favorite of many legendary bodybuilders, such as Dorian Yates and Branch Warren.
If you respond well to high-volume leg workouts then you have to give the FST-7 Training 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!