Need Help? Customer Support

Gain access to FST-7 PLUS over 50 other expert-designed fitness plans.
Only $8.99/month!

Join All Access

Already a subscriber? Log In

Workout Details

Duration: 8 weeks
Work per week: 5
Fitness level: Advanced
Equipment needed: Full Gym

Plan Details

Category: Build muscle
Videos: 11
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: Yes
8 Weeks of Work 8 Weeks of Work icon

8 Weeks of Work


FST-7 is an eight-week program designed in two phases: four weeks to grow, and four weeks to shred. It works best for advanced bodybuilders, but can be scaled back for everyday lifters as well.

Quads, Hamstrings, Calves

4 sets, 5-8 reps
4 sets, 5-8 reps
4 sets, 5-8 reps
2 sets, 15 steps (up and back)
4 -7 sets, 5-8 reps
3 sets, 5-8 reps
3 sets, 5-8 reps
3 sets, 5-8 reps
3 sets, 5-8 reps
3 sets, 5-8 reps
4 -7 sets, 5-8 reps

Video Work Video Work icon

Video Work


Watch Hany "The Pro Creator" Rambod guide Physique Olympia winner Jeremy Buendia through nine seriously hardcore workouts, dropping knowledge bombs constantly along the way.

Nutrition Plan Nutrition Plan icon

Nutrition Plan


There's nothing left to chance in Hany Rambod's nutritional approach. You'll get precise macro numbers and a sample meal plan to eat for unreal growth in Phase 1 and cuts in Phase 2!

Success Stories

See What Others Have Achieved

Hany and Jeremy's program has already changed thousands of lives. Here's what those who followed it have to say!

masseybros testimonial

Started my workout and already seeing results! Thank you Jeremy Buendia & Hany Rambod! You guys rock!

DTPinP1 testimonial

Day 1 has officially had me crawling. Day 2, I set up some decent PRs on the chest workouts. Really able to push myself more with this kind of workout. Look forward to what day 4 brings, as tomorrow is a rest day.

nibras786 testimonial

One of the most intense workouts. Thanks Hany Rambod for this!

Go Mobile! transparent png

Go Mobile!

Subscribe to Get the App

Join All Access today to unlock the app for this fitness plan, among many others, in the Apple and Google Play stores! You’ll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go.

Unlock this Plan

Join All Access and Get 50+ Premium Plans

/ month
  • 50+ fitness plans
  • Daily workouts
  • Video instruction
  • Nutrition information
  • Meal plans
  • Recipes
  • Supplement guides
Join All Access

Related Plans

See What All Access Has To Offer