The Jeremy Buendia FST-7 Workout Routine | The Ultimate Guide!


Are you curious about Jeremy Buendia’s FST-7 workouts? 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 Jeremy Buendia’s FST-7 Training Program to take your physique to the next level.

Introduction

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

Jeremy Buendia is one of the world’s top Men’s Physique competitors. He won the Men’s Physique Mr. Olympia title four years in a row, from 2014 – 2017, and he is actively chasing his fifth title.

For a long time Jeremy trained without a coach. However, his bodybuilding career really took off when he started training using Hany Rambod’s FST-7 Training Program.

Hany Rambod says that FST-7 blends together high-intensity and high-volume training methods into one brutal training program. He uses many unconventional strategies, such as novel exercises, base sets, FST-7 sets, and inter-set posing to shock the body into growth.

Here is Hany Rambod and Jeremy Buendia giving a great overview of the FST-7 Training Program:

Of course, Hany Rambod says the most important part of his training program is the FST-7 sets you perform at the end of your workout.

FST-7 literally stands for “fascia stretch training.” Hany Rambod believes that you can stretch out the fascia surrounding your muscles, and literally change the overall look of your physique, just by performing 7 sets on a key exercise at the end of your workout.

Hany says you should perform these 7 sets with short rest periods to get the biggest pump possible, and to expand the fascia tissue that is restricting growth. D

oes the FST-7 Training Program work? Jeremy Buendia says that working with Hany Rambod has made a massive difference in his overall success as a bodybuilder. Now let’s take a closer look at how he trains each muscle group.

Jeremy Buendia’s FST-7 Chest Workouts

Jeremy Buendia trains his chest once per week on its own separate training day. He says the key to building a huge chest is to perform different high-intensity and high-volume training methods in the same workout.

Jeremy likes to start his workout with at least one heavy exercise, such as an incline dumbbell press or a heavy machine press. He says these heavy sets are essential for getting stronger and building myofibrillar hypertrophy.

After that he likes to perform different mind-muscle connection exercises with the goal of getting the biggest possible pump in his chest.

Here is one of Jeremy Buendia’s high-volume FST-7 chest workouts. Check it out:

Jeremy Buendia FST-7 Chest Workout:

  • Exercise #1: Flat machine press, 4 sets of 8-12 reps
  • Exercise #2: 30 degree incline DB fly, 4 sets of 8-12 reps
  • Exercise #3: Cable fly, 4 sets of 8-12 reps
  • Exercise #4: 30 degree incline smith machine press, 7 sets of 8-12 reps, 45 seconds rest

Here is the training video:

This is a perfect example of how Jeremy Buendia likes to organize his FST-7 chest workouts. He starts the workout with some heavy sets on a flat machine press. These are his “base sets” where he is moving as much weight as possible with strict form.

Next Jeremy performs more bodybuilding-style chest exercises, such as incline dumbbell flies, cable flies and the incline smith machine press. His goal for these exercises is simple: to create as much tension in his chest as possible and to get a huge pump.

In between his working sets Jeremy actually performs some intense static poses.

His coach Hany Rambod says these poses are great because the increase the time under tension on your chest, and help you to recruit new muscle fibers that you might not otherwise use.

“We’re to pose it out, time under tension, in between sets. I want to make sure that he’s squeezing all the muscles around his chest, not just his chest.

So we’re trying to get a little bit of traps, shoulders, everything else going.

We want to make sure not only are we getting the main body part, which is the chest, but we’re also getting the ancillary body parts.”

Sometimes Jeremy Buendia likes to mix things up and train his chest with other body parts. For example, here is one of Jeremy’s chest / bicep workouts. Check it out:

Jeremy Buendia FST-7 Chest / Biceps Workout

  • Exercise #1: 30 degree incline DB press, 4 sets of 8-15 reps
  • Exercise #2: 30 degree incline DB fly, 4 sets of 8-15 reps
  • Exercise #3: Flat DB press (hammer grip), 4 sets of 8-15 reps
  • Exercise #4: Cable fly (high pulley), 7 sets of 8-15 reps**
  • Exercise #5: Standing alternating DB curl (supinated grip), 4 sets of 8-15 reps
  • Exercise #6: Standing cable curl (arms abducted), 4 sets of 8-15 reps
  • Exercise #7: Standing ez-bar curl (wide / pronated grip), 4 sets of 8-15 reps

**Train to failure on the cable fly, then immediately perform a cable chest press to failure with the same weight.

Here is the training video:

Jeremy’s goal for this workout is pretty straightforward. He’s going to train heavy on the first exercise of the day, using as much weight as he can handle in good form. After that he’s going to move onto lighter bodybuilding style exercises to really pump as much blood into the chest as possible.

For this workout Jeremy worked up to the 130 pound dumbbells on the incline dumbbell press. Here is Hany Rambod talking about the intensity you need to bring on these types of sets:

“He’s feeling out the weights. 100’s – easy. 120’s – as he felt out the groove he got more and more reps. He didn’t stop at 8 or 10 reps. He’s trying to take the intensity to a whole ‘nother level.”

The rest of the workout used lighter weights. However, Jeremy says that these sets were still just as hard as the sets he performed at the start of the workout.

For example, during his FST-7 movement he actually supersetted cable flies with the cable chest press exercise. This is basically a mechanical advantage drop set, where you are modifying the exercise so that you can continue to bust out reps after reaching failure.

Hany Rambod says that using different intensity techniques like mechanical advantage drop sets is a key part in stimulating growth in advanced bodybuilders.

“I think you have to find different types of intensity multipliers. Whether you are doing drop sets or partial reps, you have to find a way to take things to a whole ‘nother level without sacrificing form.

Increasing intensity is the key to growth. You have to find a way to increase your intensity. And that’s what’s going to get you through those plateaus.”

Of course, Jeremy is also performing intense static poses in between his sets to further increase the time under tension on his muscles.

Jeremy Buendia’s FST-7 Back Workouts

Jeremy Buendia trains his back using anywhere from 4-6 different exercises per workout. He likes to focus on different types of pulldowns, rows, and cable pullovers to build his back.

He almost never performs deadlifts in his FST-7 back workouts, as he feels this exercise is counterproductive at his level.

Here is one of Jeremy’s advanced FST-7 back workouts. Check it out:

Jeremy Buendia FST-7 Back Workout

  • Exercise #1: Lat pulldown (medium / supinated grip), 4 sets of 8-12 reps
  • Exercise #2: Barbell bent over row (supinated grip), 4 sets of 8-12 reps
  • Exercise #3: One-arm DB row, 4 sets of 8-12 reps
  • Exercise #4: Hammer strength low row, 4 sets of 8-12 reps
  • Exercise #5: Cable rope pullover, 7 sets of 10-15 reps, 45 seconds rest

Here is the training video:

https://www.youtube.com/watch?v=Pn-_zoLtjh4

This is a perfect example of how Jeremy likes to organize his back workouts. He performs 5 total exercises, including a healthy mix of pulldowns, rows and pullovers.

Unlike a lot of bodybuilders, Jeremy prefers to keep the weights lighter on his back exercises so he can focus on contracting his upper back as hard as possible on every rep.

For example, on the barbell bent over row Jeremy only worked up to 185 pounds! He could probably lift twice as much weight as this if he really wanted to. However, Jeremy believes that getting a peak contraction on every rep is more important than just throwing around heavy weights with sloppy form.

Even on the one-arm dumbbell row, Jeremy is focusing on contracting his lower lats, rather than just moving the weight from point A to point B.

“We’re doing a one-arm dumbbell row. We’re going to be bringing the weight into the hip, so we’re focusing on the lower lat. Again, you can go heavy, but that doesn’t mean your muscle is going to get anything out of it.

So we’re going to keep the weight lighter, and we’re going to really contract the lower lat to get that mind-muscle connection with that part of the back.”

Here is another one of Jeremy Buendia’s FST-7 back workouts that you can try. Check it out:

Jeremy Buendia FST-7 Back Workout

  • Exercise #1: Lat pulldown (medium / supinated grip), 4 sets of 8-12 reps
  • Exercise #2: Lat pulldown (narrow / neutral grip), 4 sets of 8-12 reps
  • Exercise #3: Bent over ez-bar row (wide / supinated grip), 4 sets of 8-12 reps
  • Exercise #4: Seated cable row (v-handle), 4 sets of 8-12 reps
  • Exercise #5: Straight arm cable pullover, 7 sets of 10-15 rep, 45 seconds rest

Here is the training video:

This is another classic FST-7 back routine. Here is Hany Rambod breaking down his goals for this workout:

“We’re going to start with 4 base exercises and our 5th exercise is a FST-7 set. FST stands for fascia stretch training and the 7 stands for the pump sets we’re going to do at the end of the workout.

The first 4 exercises are designed to build strength and power and the 5th exercise is designed to give the muscle the full, pumped up look.”

At the end of the workout Jeremy Buendia performs his FST-7 sets on the cable rope pullover. This is by far Hany Rambod’s favorite way to finish his back workouts. He says that the cable rope pullover lets you isolate the lats better than any other exercise.

“The purpose of this back workout is to really widen the lats and also give that 3-dimensional look from the back.”

Based on the width of Jeremy Buendia’s upper back, it looks like the workout is doing its job.

Jeremy Buendia’s FST-7 Shoulder Workouts

Jeremy Buendia has a simple shoulder training philosophy. He likes to perform one heavy shoulder pressing exercise at the start of the workout, followed by several different isolation exercises for his front, side and rear delts.

This is the same strategy that many other legendary bodybuilders used during their careers, including Dorian Yates and Ronnie Coleman. Check it out:

Jeremy Buendia Shoulders

  • Exercise #1: Seated DB shoulder press, 3 sets of 8-12 reps
  • Exercise #2: Standing DB lateral raise, 3 sets of 15 reps**
  • Exercise #3: Ez-bar front raise, 4 sets of 10-15 reps
  • Exercise #4: Cable face pull, 4 sets of 12-15 reps****
  • Exercise #5: One-arm ez-bar lateral raise, 4 sets of 12-15 reps

**Perform the sets one arm at a time. With your non-working arm, perform a static hold in the top position. Perform 5 reps, then 4 reps, then 3 reps, then 2 reps, then 1 rep per arm all in a row. See the video for more details.

****Superset this exercise with bent over rear delt high pulls.

Here is the training video:

Jeremy Buendia uses some strange-looking exercises in this workout. However, the overall structure of the workout is pretty simple. First he goes heavy on the seats dumbbell overhead press. It’s hard to say, but it looks like he worked up to 100+ pound dumbbells for his main working set.

After the heavy shoulder presses Jeremy moves right into his isolation exercises. Jeremy’s goal for these exercises is to keep the weights light and to feel nothing but his shoulders performing the work.

Here are his commentary on the ez-bar front raise:

“I’m not going too heavy. I’m only using 50 pounds. Its very concentrated reps. I’m isolating the front delts, so from the very bottom of the range of motion I’m contracting the front delts.

A lot of people go too heavy, and they lose the tension on their front delts.”

As usual Jeremy performs some static poses in between his sets. His goal is to increase the time under tension on his shoulders and to recruit more muscle fibers in his front, side and rear delts.

“In FST-7 Training, we like to flex in between sets. The reason we do that is to optimize blood flow. Think about it: when you’re lifting weights, you’re going to fight against the strongest weight. When you have a static hold, your body has the most resistance.

Same thing with a static pose: your squeezing as hard as you can, you’re getting maximum force output to put maximum tension on the muscle, you’re increasing blood flow, you’re getting micro tears which will lead to growth.”

Sometimes Jeremy likes to train his shoulders with other muscle groups, such as his triceps. Here is an FST-7 shoulders / triceps workout that you can try. Check it out:

Jeremy Buendia FST-7 Shoulders / Triceps

  • Exercise A1: Seated DB overhead press, 4 sets of 8-15 reps
  • Exercise B1: Standing one-arm cable lateral raise, 4 sets of 8-15 reps
  • Exercise C1: Standing alternating DB front raise, 4 sets of 8-15 reps
  • Exercise D1: Bent over reverse DB fly, 4 sets of 8-15 reps, no rest
  • Exercise D2: Standing high-pulley cable rope row, 4 sets of 8-15 reps, 1 minute rest
  • Exercise E1: Standing DB lateral raise, 7 sets of 8-15 reps, 30 seconds rest
  • Exercise F1: Standing one-arm cable pushdown (reverse grip),
  • Exercise G1: Seated overhead DB extension, 4 sets of 8-15 reps
  • Exercise H1: Standing overhead cable rope extension (high pulley), 7 sets of 8-15 reps, 30 seconds rest

Here is the training video:

This workout is actually very similar to the previous one. Jeremy performs some heavy sets on the seated dumbbell overhead press, then moves onto his different isolation exercises.

Jeremy’s coach Hany Rambod says it’s important to push yourself on these smaller isolation exercises, as the shoulders play a huge role in your overall physique.

“In my opinion the shoulders are the key to physique. You need to have wide shoulders and a small waist to have that dramatic appeal, the big v-taper.

If you don’t have shoulder caps then your physique ends up looking straight up and down. This Is super important in the grand phase of the aesthetic appeal of the physique.”

So why did Jeremy perform some extra triceps work at the end of this workout?

Jeremy trains his biceps and triceps together on their own separate training day. However, he sometimes performs some extra arm work on his other upper body training days, as arms are one of his weaker body parts.

“A lot of people ask me, why do I separate the bicep and tricep workouts? We end up working the biceps and triceps with other major body parts. Then we also go in and train the biceps and triceps together on their own day.”

The bottom line is Jeremy trains his shoulders using a combination of heavy overhead presses at the start of his workout, and different isolation exercises later in the workout to get that full, volumized look.

Jeremy Buendia’s FST-7 Arm Workouts

Jeremy Buendia trains his biceps and triceps together once per week. For triceps Jeremy uses a combination of compound and isolation exercises.

He likes to perform heavy mass-building exercises like dips and close grip bench presses. However, he also performs plenty of cable pushdowns and lying triceps extensions.

For biceps Jeremy likes to focus on isolation exercises where it is hard to cheat the weight up, such as preacher curls and spider curls. Check it out:

Jeremy Buendia FST-7 Arm Workout

  • Exercise #1: Bench press (shoulder-width grip), 4 sets of 8-10 reps
  • Exercise #2: Overhead dumbbell extension, 3-4 sets of 8-10 reps
  • Exercise #3: Cable pushdowns (reverse grip), 4 sets of 10-12 reps**
  • Exercise #4: Overhead cable extension (high pulley), 7 sets of 10 reps****, 30 seconds rest
  • Exercise #5: Standing cable face curl, 7 sets of 10-15 reps, 30 seconds rest
  • Exercise #6: One-arm standing DB curl, 3-4 sets of 8-10 reps
  • Exercise #7: 30 degree DB spider curl (supinated grip), 3-4 sets of 10-12 reps

**Perform 10-12 reps, then immediately perform 5 partial reps in the stretched position

****Perform 10 reps, then immediately perform diamond pushups to failure, then rest 30 seconds and repeat

Here is the training video:

For this workout Jeremy performs 4 exercises for his triceps and 3 exercises for his biceps. He starts this workout with one of his favorite triceps exercises: the close grip bench press.

He performs a few heavy sets, and then moves onto his different isolation exercises to further exhaust the muscle. Here is Hany Rambod talking about the benefits of using high-volume and high-intensity methods together in your arm workout:

“FST-7 is designed to not only make you rounder and fuller, but also give you more of that graininess because you are still building a stronger muscle.

Because you are using both aspects of volumization as well as high-intensity training. It incorporates the two.”

Jeremy’s bicep routine is a little more simple: he performs 3 isolation exercises, including cable curls, dumbbell curls and spider curls. Jeremy actually uses the FST-7 preload technique for his biceps exercise. This means he performed 7 sets on his first exercise with only 30 seconds rest between sets.

Hany Rambod says the FST-7 preload method is a great way for advanced bodybuilders to pre-exhaust a muscle group before moving onto their heavier base sets.

Jeremy Buendia’s FST-7 Leg Workouts

Jeremy Buendia is not known for his leg development. This makes sense, because he competes in the Men’s Physique division, where your overall leg development is not very important.

Jeremy likes to train his legs using different machine and isolation exercises, rather than super heavy weights on exercises like the squat and deadlift. This makes sense, as he wants to minimize the risk of getting injured.

Here is one of Jeremy’s quad workouts that you can try. Check it out:

Jeremy Buendia FST-7 Leg Workout

  • 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 is a very simple, but effective leg workout. Jeremy actually performs all three exercises in a row as part of a tri-set. He performs the leg press, then the walking lunge and finally the leg extension.

Jeremy says that this kind of workout is great because you can train your legs hard without having to use a lot of weight.

“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.”

This kind of leg workout may work great if your main goal is to minimize your risk of injury, rather than trying to add inches to your thighs.

Verdict | The Jeremy Buendia FST-7 Workout Routine!

Jeremy Buendia is one of the best Men’s Physique competitors in the world. He won the Mr. Olympia title 4 years in a row, and he is actively hunting for his fifth title.

Jeremy says that the FST-7 Training Program has played a huge role in his bodybuilding success. He likes to perform 1 heavy exercise at the start of his workouts, followed by a bunch of lighter bodybuilding-style exercises to fatigue as many muscle fibers as possible and to get a huge pump.

If you are an advanced bodybuilder and respond well to high-volume workouts then you may want to give the Jeremy Buendia FST-7 workout routine a shot. It could be just what you need to take your training to the next level.

“I’m not just trying to climb to the top of the mountain. I’m trying to build my house there.”

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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