Are you curious about Jay Cutler’s FST-7 Workout Routine? Are you looking for a simple, step-by-step guide that shows you exactly how he uses Hany Rambod’s FST-7 training program to build size and strength? Then you’ve come to the right place.
In this comprehensive guide, I will teach you how to use Jay Cutler’s FST-7 program to take your physique to the next level.
- Part 1: Jay Cutler’s FST-7 Chest Workouts
- Part 2: Jay Cutler’s FST-7 Back Workouts
- Part 3: Jay Cutler’s FST-7 Shoulder Workouts
- Part 4: Jay Cutler’s FST-7 Arm Workouts
Jay Cutler is one of the greatest bodybuilders of all time. He won the Mr. Olympia competition 4 times in 2006, 2007, 2009, and 2010.
Jay is sometimes called “The Comeback King” because he is he only professional bodybuilder to win the Mr. Olympia competition, lose the title, and then come back to win it again.
In 2008 Jay Cutler hired Hany Rambod, the creator of the FST-7 Training Program. FST-7 stands for “fascia stretch training.”
Hany Rambod believes you can stretch out the fascia tissue surrounding your muscles and completely change your physique by using the right combination of high-volume and high-intensity training technique in your workouts.
One of Hany Rambod’s favorite strategies is to perform 7 sets on a key exercise at the very end of your workout. Hany likes to perform these sets with high reps and short rest periods to pump your muscle full of blood.
If you perform this technique correctly, Hany says you will get a huge pump and literally stretch out the fascia surrounding your muscles to create more room for growth.
Jay Cutler’s FST-7 Chest Workouts
Jay Cutler likes to train his chest with 4-6 exercises per workout. He almost always performs heavy compound exercises towards the start of his workout, such as machine or dumbbell presses.
Later in his workout he performs more isolation exercises, such as dumbbell flie or the pec dec machine, to really stretch out his chest and pump it full of blood.
And of course, Jay Cutler likes to finish his workouts with 7 sets on a key exercise to maximize the pump.
Here is one of Jay Cutler’s FST-7 chest workouts that you can try. Check it out:
Jay Cutler FST-7 Chest Workout #1
- Exercise #1: 45 degree incline DB press, 3-4 sets of 8-15 reps
- Exercise #2: Flat machine press, 3-4 sets of 8-15 reps
- Exercise #3: 45 degree incline DB fly, 3-4 sets of 8-15 reps
- Exercise #4: Flat cable fly, 3-4 sets of 8-15 reps
- Exercise #5: V-bar dips, 7 sets to failure, 45 seconds rest
Here is the training video:
This is a perfect example of how Jay Cutler like to organize his FST-7 chest workouts.
He starts this workout with some heavy sets on the 45 degree incline dumbbell chest. During the exercise he says he is focused on stretching out his chest on every rep and making his chest work as hard as possible, rather than just lifting a ton of weight.
“We focused on really contracting the chest. Putting the arms out to the furthest position possible. Not doing so much of a pressing movement, more trying to lengthen out those arms and really squeeze that chest.”
Of course, that doesn’t mean Jay is using the pink dumbbells. Jay works up to the 150 pound dumbbells on his top set! Later in the workout Jay works into some of his machine and isolation exercises.
He actually perform two isolation exercises for his chest in this workout, including the incline dumbbell fly and the flat cable fly.
Jay says the flat cable fly is an underrated chest exercise, as it keeps constant time under tension on your chest during the entire range of motion.
“The fly movement on the cable machine is a little different. It keeps contant tension on the chest which I have done the last 6 weeks or so.
We’re trying to add a little more detail to the chest and just try to do as many forced reps as I can, some partials, just really trying to keep some partial tension on the chest.”
Finally Jay finishes the workout with some FST-7 sets on dips. Jay’s goal is to perform 7 total sets with only 45 seconds rest between sets.
Hany Rambod says this technique is ideal for getting a skin-splitting pump at the end of your workout.
“Of course, finishing with some FST-7 training, fascia stretching principle training which is a Hany specialty.
I did 7 sets of as many reps as I could on the dips for 7 sets, really just trying to fill that muscle and getting as much blood volume as I can.”
Here is another one of Jay Cutler’s FST-7 chest workouts that you can try. Check it out:
Jay Cutler’s FST-7 Chest Workout #2
- Exercise #1: Hammer strength incline press, 4 sets of 8-12 reps
- Exercise #2: 30 degree incline DB press, 4 sets of 8-12 reps
- Exercise #3: Flat DB press, 4 sets of 8-12 reps
- Exercise #4: Standing cable fly, 4 sets of 8-12 reps
- Exercise #5: 30 degree incline smith machine press, 7 sets of 8-12 reps, 45 seconds rest
Here is the training video:
Overall this workout is very similar to the previous one. Jay Cutler performs 5 total exercises for his chest, including a healthy mix of machine and isolation exercises.
Of course, Jay Cutler finished the workout with his favorite FST-7 technique on the incline smith machine press. Check it out:
“We did 7 sets on the smith machine press and that’s where you can really see the hypervolumization of the muscle. Everything was really good, getting colder and colder up until that point.
But once we hit those 7’s, it went to super volumization mode and Jay and Phil went 3-D. You can see the chest hang on both of them.”
The bottom line is Jay Cutler trains his chest with 4-6 exercises and a healthy mix of compoud and isolation movements.
His main goal is to feel his chest working on every exercise, but he also lifts some heavy weights in his chest workouts, including the 150 pound dumbbells on his incline presses.
Jay Cutler’s FST-7 Back Workouts
Jay Cutler likes to train his upper back once per week on its own separate training day. He uses anywhere from 6-8 different exercises, and he almost always focuses on the basic bodybuilding exercises such as lat pulldowns, bent over rows, and pullovers.
Of course, Jay also likes to use his favorite FST-7 technique at the end of his workout to really pump his back full of blood.
Here is one of Jay Cutler’s high-volume FST-7 workouts that you can try. Check it out:
Jay Cutler’s FST-7 Back Workout
- Exercise #1: Seated cable rows (rope handle), 4 sets of 8-15 reps
- Exercise #2: Lat pulldown (wide / overhand grip), 4 sets of 8-15 reps
- Exercise #3: Standing one-arm DB row, 4 sets of 8-15 reps
- Exercise #4: Bent over barbell row, 4 sets of 8-15 reps
- Exercise #5: T-bar row, 4 sets of 8-15 reps
- Exercise #6: Standing straight-arm cable pullover (rope handle), 7 sets of 8-15 reps
Here is the training video:
Talk about an intense back workout! The thing that makes this workout unique is the exercise selection.
Hany Rambod uses many different exercises that Jay hasn’t performed before, including the seated cable row using the rope attachment.
Hany says that the rope handle helped Jay to pull his elbows back even further, thus giving him a stronger contraction in his lats, traps and rhomboids.
“The reason we’re using the rope on the low cable row is it allows you to go past your torso. Normally you have a barrier at your torso.
The rope allows us to go past that point and actually create a slightly different movement and I felt that that was really going to help bring in more detail to Jay’s back.”
Even on more basic exercises, such as the one-arm dumbbell row, Hany Rambod had some ideas on how to make Jay’s upper back work harder.
For example, on this exercise Hany told him to row the weight more towards his hip to target the lower lats more.
“One-arm dumbbell rows with Jay was quite interesting. I felt like he could pull up to his chest or upper rib cage.
I wanted to make sure he was pulling into his lower lat instead of the middle of his pec or his ribcage.”
Of course, Jay Cutler finished this workout with 7 sets on the cable pullover to pump his lats full of blood.
Jay Cutler’s FST-7 Shoulder Workout
Jay Cutler is known for his high-volume shoulder workouts. He often performs 6-8 different exercises in a single workout! This may seem like overkill, but Jay believes the shoulders respond best to high-volume workouts using many different exercises.
Hany Rambod is also a big believer in high-volume shoulder workouts, so it was easy for Jay Cutler to get used to his FST-7 shoulder routines. Check it out:
Jay Cutler’s Shoulder Workout #1
- Exercise #1: Seated DB overhead press, 4 sets of 10-12 reps
- Exercise #2: Standing DB lateral raise, 3 sets of 10-12 reps
- Exercise #3: Behind the back cable lateral raise, 3 sets of 10-12 reps
- Exercise #4: 30 degree prone DB “Y” raise, 3 sets of 10-12 reps
- Exercise #5: Bent over DB lateral raise, 3 sets of 10-12 reps
- Exercise #6: Reverse pec dec, 3 sets of 10-12 reps
- Exercise #7: Hammer strength military press, 7 sets of 10-12 reps, 30-45 seconds rest
Here is the training video:
Talk about a high-volume shoulder workout! Jay Cutler performs 7 total exercises for his shoulders, including 2 compound pressing exercises and 5 shoulder isolation exercises.
Hany Rambod says that this is very normal for his FST-7 shoulder workouts. He likes to perform more volume for shoulders than he does for other large body parts, such as legs or back.
“Some people think that high volume comes with only back or legs. When you do shoulders, high volume is high volume. We’re pushing a lot of blood and we’re doing a lot of different angles.
Not only are we doing 1 type of lateral movement, sometimes we’re doing 2 or even 3 different lateral raises.”
Towards the end of the workout Jay Cutler actually performs a compound pressing exercise, the hammer strength overhead press, for his FST-7 movement.
Normally Hany Rambod would use an isolation exercise for this movement, such as a dumbbell lateral raise or a reverse pec dec. However, for an advanced athlete like Jay Cutler he thinks a compound exercise is better.
“FST-7 for beginners and intermediates, we use lateral raises to isolate the lateral head of the delt. With Jay we’re trying to build more thickness and base strength so we’re using more compound movements.
Compound movements are not good for beginners because your ancillary muscles will kick in. But with advanced bodybuilders you can use a compound movement for 7 sets of 8-12 reps to really blow up your delts.”
Here is another one of Jay Cutler’s high-volume shoulder workouts that you can try. Check it out:
Jay Cutler’s Shoulder Workout #2
- Exercise #1: Seated DB overhead press, 3-4 sets of 8-15 reps
- Exercise #2: Standing one-arm DB lateral raise, 3-4 sets of 8-15 reps
- Exercise #3: Reverse pec dec, 3-4 sets of 8-15 reps
- Exercise #4: 30 degree prone reverse DB fly, 3-4 sets of 8-15 reps
- Exercise #5: Cable rope high rows, 7 sets of 8-15 reps. 45 seconds rest
Here is the training video:
This workout was designed a little bit differently. Jay Cutler started the workout with Hany Rambod’s all-time favorite shoulder exercise: the seated dumbbell overhead press.
He says that this exercise is perfect for adding overall mass to your front, side and rear delts.
“We started off with a shoulder press just to get overall growth in the shoulders. This was our compound movement, our base movement. We always start with some type of pressing motion before moving onto lateral raises.”
After the shoulder press Jay Cutler performed a variety of isolation exercises for his front, side and rear delts.
His goal was simple: to get the biggest possible pump in his shoulders. He didn’t care about how much weight he was lifting on these smaller exercises, as long as he could feel his shoulders working on every rep.
“I think that anybody following Jay’s workout would get a great result due to the fact that he goes over not only the basic movements, but he’s using exercises that emphasize not swinging, using consistent tension.
I think that if you use these exercises then you’re definitely going to get great results.”
The bottom line is Jay Cutler trains his shoulders with high-volume FST-7 workouts.
He likes to perform at least one overhead pressing exercise per workout, plus several different isolation exercises to target his shoulders from as many angles as possible.
Jay Cutler’s FST-7 Arm Workouts
Jay Cutler always had a problem with his arm development. His chest and back were so massive that they made his arms look small in comparison!
Hany Rambod knew that he would have to bust out all the stops to bring Jay’s arms up with the rest of his body. Here is one of Jay Cutler’s advanced FST-7 arm workouts that you can try. Check it out:
Jay Cutler Arm Workout #1
- Exercise #1: Cable rope pushdowns, 3-4 sets of 10-15 reps
- Exercise #2: Bench press (shoulder-width grip), 3-4 sets of 10-15 reps
- Exercise #3: Lying ez-bar extensions (behind head), 3-4 sets of 10-15 reps
- Exercise #4: Seated overhead DB extensions, 7 sets of 10-15 reps, 30 seconds rest
- Exercise #5: Standing DB curls (supinated grip), 3-4 sets of 10-15 reps
- Exercise #6: One-arm DB preacher curl (supinated grip), 3-4 sets of 10-15 reps
- Exercise #7: 30 degree DB spider curl (supinated grip), 3-4 sets of 10-15 reps
- Exercise #8: Standing ez-bar curl (wide / supinated grip), 7 sets of 10-15 reps, 30 seconds rest
Here is the training video:
For this workout Jay Cutler performed 4 exercises for his triceps, followed by 4 exercises for his biceps.
Hany Rambod says one of the most important things for building huge arms is to sequence your exercises correctly. For example, Jay Cutler starts his tricep workout with cable pushdowns.
Hany Rambod likes to perform this exercise first in the workout because it is very easy on your elbows and allows you to establish a strong mind-muscle connection with your triceps.
Next Jay Cutler performs his meat and potato triceps exercises, such as the close grip bench press and the lying tricep extensions.
Hany Rambod has a special way he likes to perform skull crushers: he has his athletes push the weight back behind their head, rather than up over their face.
“When we did skull crushers, we used a new technique for Jay Cutler. He pushed away from his forehead at a 45 degree angle. That was new for him and really got him super pumped.”
Finally Hany Rambod tells Jay to finish his triceps workout with an exercise that puts the triceps under a deep, loaded stretch. For this workout he used the seated dumbbell french press.
“During the FST-7 movements, we try to go through and make sure he’s flexing his triceps and stretching his triceps back and forth to maximize the stretching in the fascia.”
If your arms are lagging behind the rest of your body then this FST-7 arm workout may be just what you need.
Verdict | The Jay Cutler FST-7 Workout Routine!
The results speak for themselves: Jay Cutler won the 2009 contest and became the first bodybuilder in history to win the Mr. Olympia title, to lose it to another competitor, and then to come back and win it again.
If you are an advanced bodybuilder then you may want to give Jay Cutler’s FST-7 workouts a shot. They could be just what you need to take your training to the next level.
“It’s consistency. Stay with it. You have to do this day in, day out. It becomes a lifestyle.”
Thank you for reading and I wish you the best of luck on your strength training journey!