Phase 1

Day 1 - Quads, Hamstrings, Calves

The early days of Hany Rambod's FST-7: Big and Ripped are all about finding your
feet. FST-7 is a style of training that demands a level of intensity few lifters are
accustomed to in the gym. During your initial workouts, the thought of maintaining
that intensity during a long 7 sets on your last movement—after multiple heavy sets
of other movements—may seem terrifying.

If you're unaccustomed to FST-7, or if you're a beginning or intermediate lifter,

Rambod recommends setting aside any hopes of hitting all 7 FST sets. Aim for 4,
and expect even those to make you more sore than you've ever been in your life.

Equally important to how many sets you do in the FST sets is consistently doing
everything else you should in this program. That means crushing your cardio, hitting
abs twice a week, staying on top of your meals and supplements, and nailing every
rep of every other movement in the program.

You can find the details of the diet, supps, cardio, and abs in the Phase 1 Overview.
Keep that page handy throughout the first four weeks of the program. And during
Phase One, still make strategic use of intensity techniques such as:

• Forced reps
• Negatives
• Peak-contraction pauses
• Partial reps

You can see examples of how those techniques look for each body part on the FST-
7: Upper Body Essentials and Lower Body Essentials pages. Each week, one will
also be embedded here. To start, watch Rambod lead Jeremy Buendia through this
awesome and terrifying FST-7 quad workout.

Remember: Any time you see the words "up to 7 sets" in the programming, that
indicates an FST-7 set. For those sets, keep rest time minimal, such as 30-45
seconds, and whenever possible, flex the target muscle for 5-10 seconds during the
rest period.

During Phase 2, these sorts of intensity-boosting techniques will only get more
important, and you'll start combining movements into FST-7 supersets. For now, just
go do the work and start growing!
Day 1: Quads, Hamstrings, Calves

Hany Rambod's Tips

• Back squat: This is the big daddy of all compound movements. Keep your
head level and your back as straight as possible. Your feet should be pointed
straight ahead, slightly wider than shoulder width. The goal is to use
maximum weight, so don't go lower than parallel.
• Hack squat: Keep your feet shoulder-width apart and toes pointed straight
ahead to hit the entire quad area.
• Stiff-leg deadlift: Arch your back to reduce strain on the lower back and
contract the hams at the top of the movement.
• Standing calf raise: Two big mistakes with this exercise that I see all the
time are doing it too fast and not using a full range of motion. Quick, jerky half
reps won't produce results. Do slow, controlled movements and hold the
contracted position for 2-3 seconds.

Workout Plan
Quads, Hamstrings, Calves Printable Text

Leg Extensions 4 sets, 5-8 reps

Barbell Squat 4 sets, 5-8 reps

Leg Press 4 sets, 5-8 reps

Barbell Walking Lunge

2 sets, 15 steps up and 15 steps back
2 sets, 15 steps (up and back)

Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8
reps*

Seated Leg Curl 3 sets, 5-8 reps

Stiff-Legged Deadlift 3 sets, 5-8 reps

Lying Leg Curls 3 sets, 5-8 reps

Seated Calf Raise 3 sets, 5-8 reps

Standing Calf Raises 3 sets, 5-8 reps

Calf Press On The Leg Press Machine FST-7 - Depending on experience level
perform between 4-7 sets, 5-8 reps.*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.::

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 2 - Chest, Triceps, and Abs

Hany Rambod's Tips

• Flat-bench dumbbell press: I prefer using dumbbells on the flat bench,

because you can get a greater range of motion than you can with a barbell.
Bring your hands in closer for a tight contraction, depending on the size of the
dumbbells being used.
• Close-grip bench press: Place your hands just inside shoulder width and
keep your elbows close to the body. Contract your triceps hard at the top of
the movement.
• Bench dip: This version, as opposed to the parallel bars, lets you maintain an
upright body position, which puts more stress on the triceps. Make sure the
distance between benches allows for a full range of motion.
Workout Plan
Chest and Triceps

Chest

Dumbbell Bench Press 4 sets, 5-8 reps

Dips - Triceps Version 3 sets, 5-8 reps

Incline Dumbbell Press 3 sets, 5-8 reps

Incline Dumbbell Flyes 3 sets, 5-8 reps (Twisting pinkies inwards)

Smith Machine Incline Bench Press Depending on experience level perform

between4-7 sets, 5-8 reps

Triceps

Triceps Pushdown 4 sets, 5-8 reps (With Cambered-Bar)

Close-Grip Barbell Bench Press 3 sets, 5-8 reps

Bench Dips 3 sets, 5-8 reps

Standing Dumbbell Triceps Extension Depending on experience level perform

between 4-7 sets, 5-8 reps

Abs

Crunches 4 x 25 reps

Hanging Leg Raises 4 x 20 reps

Decline Reverse crunches 4 x 20 reps

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.::

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.

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Day 3 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d
rather skip so you can get back to the gym! As you get increasingly serious about
your training and goals, you’ll experience both types many times. Here’s how to
navigate them:

What to do on a much-needed rest day:

• Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve
been pushing really hard in the gym, you might gain something by taking it
easy! After all, training just pushes you toward your fitness goals, but rest and
proper nutrition are required to get past the finish line.
• Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a
contrast shower (30 seconds hot, 30 seconds cold for a few minutes).
• Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but not
for everyone)
• Prep your meals for the next 2-3 days or more
• If your budget and schedule allow, book a massage or some body work with a
physical therapist
• Go for a walk or do some light mobility work to get the blood flowing and
decrease soreness
• Stretch or foam roll. Just do it right!
What to do when you don’t want to rest:

• Any of the stuff listed above, including doing nothing.

• Make fitness fun! Play a sport with friends, do something active you wouldn’t
normally do, or try a new activity or low-intensity fitness class.
• Take the approach recommended by Nick Tumminello, Bodybuilding.com
contributor and creator of the True Muscle program: One day of full rest each
week is mandatory. Any others can be "active rest" days of low-impact cardio,
swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro"
day of arms and abs.

No matter what you do, don’t do too much, too hard. Your time in a program is
sacred, so focus on healing up and coming back strong!
Day 4 - Back And Biceps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest
touches the bar. Use a spotter if you can't do full reps.
• Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell.
Keep a slight arch in your back and "stand up" with the weight. Keep the bar
as close to the body as possible throughout the entire movement.
• Straight barbell curl: Take a shoulder-width grip on the bar. Roll your
shoulders back to keep the stress on the biceps. Going heavy is no excuse to
use sloppy form, so avoid using excessive body momentum to swing the
weight up.
Workout Plan
Back and Biceps

Pullups 3 sets, 5-8 reps

Barbell Deadlift 4 sets, 5-8 reps

Bent Over Barbell Row 4 sets, 5-8 reps (Underhand)

Leverage Iso Row Depending on experience level perform 4-7 sets, 5-8 reps*

Biceps

Barbell Curl 4 sets, 5-8 reps

Hammer Curls 3 sets, 5-8 reps

Incline Dumbbell Curl 3 sets, 5-8 reps

Machine Preacher Curls Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.::

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 5 - Shoulders, Rear-Delts, And Traps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest
touches the bar. Use a spotter if you can't do full reps.
• Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell.
Keep a slight arch in your back and "stand up" with the weight. Keep the bar
as close to the body as possible throughout the entire movement.
• Straight barbell curl: Take a shoulder-width grip on the bar. Roll your
shoulders back to keep the stress on the biceps. Going heavy is no excuse to
use sloppy form, so avoid using excessive body momentum to swing the
weight up.
Workout Plan
Shoulders, Rear-Delts, Traps

Standing Dumbbell Press 4 sets, 5-8 reps

Front Dumbbell Raise 3 sets, 5-8 reps

One-Arm Incline Lateral Raise 4 sets, 5-8 reps

Machine Lateral Raise Depending on experience level perform 4-7 sets, 5-8 reps*

Seated Bent-Over Rear Delt Raise 3 sets, 5-8 reps

Reverse Machine Flyes 3 sets, 5-8 reps

Barbell Shrug 3 sets, 5-8 reps

Smith Machine Shrug Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 6 - Biceps, Triceps, and Abs

Hany Rambod's Tips

• Alternating dumbbell curl: Supinate your wrist as much as possible at the

top of the movement to focus on the biceps peak.
• Spider curl: Use a straight bar and hold it slightly narrower than shoulder
width to take stress off the elbows.
• Rope push-down: Take advantage of the increased range of motion by
spreading the handles apart at the bottom and turning your pinkies away from
your body for a superior contraction.
Workout Plan
Biceps, Triceps and Abs

Dumbbell Alternate Bicep Curl 4 sets, 5-8 reps

Standing Biceps Cable Curl 3 sets, 5-8 reps (using cambered-bar if available)

Concentration Curls 3 sets, 5-8 reps

Spider Curl Depending on experience level perform 4-7 sets, 5-8 reps last 3 reps
ladders*

Triceps

Triceps Pushdown - Rope Attachment 4 sets, 5-8 reps

Cable Machine Triceps Extension 3 sets, 5-8 reps + partials at failure

Reverse Grip Triceps Pushdown Depending on experience level perform 4-7 sets,
5-8 reps (Contract for 2 secs last 3 reps on last 3 sets)*

Abs

Crunches 4 x 25 reps

Hanging Leg Raises 4 x 20 reps

Decline Reverse crunches 4 x 20 reps

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 7 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d
rather skip so you can get back to the gym! As you get increasingly serious about
your training and goals, you’ll experience both types many times. Here’s how to
navigate them:

What to do on a much-needed rest day:

• Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve
been pushing really hard in the gym, you might gain something by taking it
easy! After all, training just pushes you toward your fitness goals, but rest and
proper nutrition are required to get past the finish line.
• Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a
contrast shower (30 seconds hot, 30 seconds cold for a few minutes).
• Take an ice bath, a favourite of bodybuilder and triathlete Kris Gethin (but not
for everyone)
• Prep your meals for the next 2-3 days or more
• If your budget and schedule allow, book a massage or some body work with a
physical therapist
• Go for a walk or do some light mobility work to get the blood flowing and
decrease soreness
• Stretch or foam roll. Just do it right!

What to do when you don’t want to rest:

• Any of the stuff listed above, including doing nothing.

• Make fitness fun! Play a sport with friends, do something active you wouldn’t
normally do, or try a new activity or low-intensity fitness class.
• Take the approach recommended by Nick Tumminello, Bodybuilding.com
contributor and creator of the True Muscle program: One day of full rest each
week is mandatory. Any others can be "active rest" days of low-impact cardio,
swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro"
day of arms and abs.
• No matter what you do, don’t do too much, too hard. Your time in a program is
sacred, so focus on healing up and coming back strong!
Day 8 - Quads, Hamstrings, And Calves

Even if you're an experienced bodybuilder, Week 1 of FST-7: Big and Ripped most
likely brought you to your knees. If not, you probably weren't doing it right! This week
is your chance to correct that—or even better, to go do it right a second time. The
workouts are the same as last week, at least on paper.

Jeremy Buendia's videos with Hany Rambod on the FST-7 Essentials: Upper Body
and Lower Body pages are there to show you all the things that the sets and reps
below don't. If you're not accustomed to prolonging the final set of the day with
forced reps, partials, and peak contraction pauses, it's time to start! This week's
video can show you how.

Just like last week, your checklist includes cardio 3-4 times a week, abs twice a
week, and eating like the champ you want to be. Don't cut corners on any of them!
Circle back to the Phase 1 overview for clarification on those details. If you felt
queasy or bloated during the intense workouts of Week 1, experiment with pre-
workout meal timing. It could be that your pre-workout meal either had too much fat,
or was too close to your workout.

Pros have to think about this stuff. They know that the workout hour is sacred, and
everything you can do to make it go better is worth considering.

Now go make the most of Week 2!

Hany Rambod's Tips

• Back squat: This is the big daddy of all compound movements. Keep your
head level and your back as straight as possible. Your feet should be pointed
straight ahead, slightly wider than shoulder width. The goal is to use
maximum weight, so don't go lower than parallel.
• Hack squat: Keep your feet shoulder-width apart and toes pointed straight
ahead to hit the entire quad area.
• Stiff-leg deadlift: Arch your back to reduce strain on the lower back and
contract the hams at the top of the movement.
• Standing calf raise: Two big mistakes with this exercise that I see all the
time are doing it too fast and not using a full range of motion. Quick, jerky half
reps won't produce results. Do slow, controlled movements and hold the
contracted position for 2-3 seconds.
Day 8: Quads, Hamstrings, Calves
Quads, Hamstrings, Calves Printable Text

Leg Extensions 4 sets, 5-8 reps

Barbell Squat 4 sets, 5-8 reps

Leg Press 4 sets, 5-8 reps

Barbell Walking Lunge

2 sets, 15 steps up and 15 steps back
2 sets, 15 steps (up and back)

Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8
reps*

Seated Leg Curl 3 sets, 5-8 reps

Stiff-Legged Deadlift 3 sets, 5-8 reps

Lying Leg Curls 3 sets, 5-8 reps

Seated Calf Raise 3 sets, 5-8 reps

Standing Calf Raises 3 sets, 5-8 reps

Calf Press On The Leg Press Machine FST-7 - Depending on experience level
perform between 4-7 sets, 5-8 reps.*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 9 - Chest, Triceps, and Abs

Hany Rambod's Tips

• Flat-bench dumbbell press: I prefer using dumbbells on the flat bench,

because you can get a greater range of motion than you can with a barbell.
Bring your hands in closer for a tight contraction, depending on the size of the
dumbbells being used.
• Close-grip bench press: Place your hands just inside shoulder width and
keep your elbows close to the body. Contract your triceps hard at the top of
the movement.
• Bench dip: This version, as opposed to the parallel bars, lets you maintain an
upright body position, which puts more stress on the triceps. Make sure the
distance between benches allows for a full range of motion.

Workout Plan

Chest and Triceps

Chest

Dumbbell Bench Press 4 sets, 5-8 reps

Dips - Triceps Version 3 sets, 5-8 reps

Incline Dumbbell Press 3 sets, 5-8 reps

Incline Dumbbell Flyes 3 sets, 5-8 reps (Twisting pinkies inwards)

Smith Machine Incline Bench Press Depending on experience level perform

between4-7 sets, 5-8 reps

Triceps

Triceps Pushdown 4 sets, 5-8 reps (With Cambered-Bar)

Close-Grip Barbell Bench Press 3 sets, 5-8 reps

Bench Dips 3 sets, 5-8 reps

Standing Dumbbell Triceps Extension Depending on experience level perform

between 4-7 sets, 5-8 reps

Abs

Crunches 4 x 25 reps

Hanging Leg Raises 4 x 20 reps

Decline Reverse crunches 4 x 20 reps

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 10 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d
rather skip so you can get back to the gym! As you get increasingly serious about
your training and goals, you’ll experience both types many times. Here’s how to
navigate them:

What to do on a much-needed rest day:

• Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve
been pushing really hard in the gym, you might gain something by taking it
easy! After all, training just pushes you toward your fitness goals, but rest and
proper nutrition are required to get past the finish line.
• Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a
contrast shower (30 seconds hot, 30 seconds cold for a few minutes).
• Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but not
for everyone)
• Prep your meals for the next 2-3 days or more
• Read what’s new on Bodybuilding.com to find new techniques, recipes, stay
motivated, and more!
• If your budget and schedule allow, book a massage or some body work with a
physical therapist
• Go for a walk or do some light mobility work to get the blood flowing and
decrease soreness
• Stretch or foam roll. Just do it right!
What to do when you don’t want to rest:

• Any of the stuff listed above, including doing nothing.

• Make fitness fun! Play a sport with friends, do something active you wouldn’t
normally do, or try a new activity or low-intensity fitness class.
• Take the approach recommended by Nick Tumminello, Bodybuilding.com
contributor and creator of the True Muscle program: One day of full rest each
week is mandatory. Any others can be "active rest" days of low-impact cardio,
swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro"
day of arms and abs.

No matter what you do, don’t do too much, too hard. Your time in a program is
sacred, so focus on healing up and coming back strong!
Day 11 - Back And Biceps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest
touches the bar. Use a spotter if you can't do full reps.
• Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell.
Keep a slight arch in your back and "stand up" with the weight. Keep the bar
as close to the body as possible throughout the entire movement.
• Straight barbell curl: Take a shoulder-width grip on the bar. Roll your
shoulders back to keep the stress on the biceps. Going heavy is no excuse to
use sloppy form, so avoid using excessive body momentum to swing the
weight up.
Workout Plan

Back and Biceps

Back and Biceps

Pullups 3 sets, 5-8 reps

Barbell Deadlift 4 sets, 5-8 reps

Bent Over Barbell Row 4 sets, 5-8 reps (Underhand)

Leverage Iso Row Depending on experience level perform 4-7 sets, 5-8 reps*

Biceps

Barbell Curl 4 sets, 5-8 reps

Hammer Curls 3 sets, 5-8 reps

Incline Dumbbell Curl 3 sets, 5-8 reps

Machine Preacher Curls Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 12 - Shoulders, Rear-Delts, And Traps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest
touches the bar. Use a spotter if you can't do full reps.
• Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell.
Keep a slight arch in your back and "stand up" with the weight. Keep the bar
as close to the body as possible throughout the entire movement.
• Straight barbell curl: Take a shoulder-width grip on the bar. Roll your
shoulders back to keep the stress on the biceps. Going heavy is no excuse to
use sloppy form, so avoid using excessive body momentum to swing the
weight up.
Workout Plan
Shoulders, Rear-Delts, Traps

Standing Dumbbell Press 4 sets, 5-8 reps

Front Dumbbell Raise 3 sets, 5-8 reps

One-Arm Incline Lateral Raise 4 sets, 5-8 reps

Machine Lateral Raise Depending on experience level perform 4-7 sets, 5-8 reps*

Seated Bent-Over Rear Delt Raise 3 sets, 5-8 reps

Reverse Machine Flyes 3 sets, 5-8 reps

Barbell Shrug 3 sets, 5-8 reps

Smith Machine Shrug Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 13 - Biceps, Triceps, and Abs

Hany Rambod's Tips

• Alternating dumbbell curl: Supinate your wrist as much as possible at the

top of the movement to focus on the biceps peak.
• Spider curl: Use a straight bar and hold it slightly narrower than shoulder
width to take stress off the elbows.
• Rope push-down: Take advantage of the increased range of motion by
spreading the handles apart at the bottom and turning your pinkies away from
your body for a superior contraction.
Workout Plan
Biceps, Triceps and Abs

Dumbbell Alternate Bicep Curl 4 sets, 5-8 reps

Standing Biceps Cable Curl 3 sets, 5-8 reps (using cambered-bar if available)

Concentration Curls 3 sets, 5-8 reps

Spider Curl Depending on experience level perform 4-7 sets, 5-8 reps last 3 reps
ladders*

Triceps

Triceps Pushdown - Rope Attachment 4 sets, 5-8 reps

Cable Machine Triceps Extension 3 sets, 5-8 reps + partials at failure
Reverse Grip Triceps Pushdown Depending on experience level perform 4-7 sets,
5-8 reps (Contract for 2 secs last 3 reps on last 3 sets)*

Abs

Crunches 4 x 25 reps

Hanging Leg Raises 4 x 20 reps

Decline Reverse crunches 4 x 20 reps

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 14 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d
rather skip so you can get back to the gym! As you get increasingly serious about
your training and goals, you’ll experience both types many times. Here’s how to
navigate them:

What to do on a much-needed rest day:

• Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve
been pushing really hard in the gym, you might gain something by taking it
easy! After all, training just pushes you toward your fitness goals, but rest and
proper nutrition are required to get past the finish line.
• Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a
contrast shower (30 seconds hot, 30 seconds cold for a few minutes).
• Take an ice bath, a favourite of bodybuilder and triathlete Kris Gethin (but not
for everyone)
• Prep your meals for the next 2-3 days or more
• If your budget and schedule allow, book a massage or some body work with a
physical therapist
• Go for a walk or do some light mobility work to get the blood flowing and
decrease soreness
• Stretch or foam roll. Just do it right!

What to do when you don’t want to rest:

• Any of the stuff listed above, including doing nothing.

• Make fitness fun! Play a sport with friends, do something active you wouldn’t
normally do, or try a new activity or low-intensity fitness class.
• Take the approach recommended by Nick Tumminello, Bodybuilding.com
contributor and creator of the True Muscle program: One day of full rest each
week is mandatory. Any others can be "active rest" days of low-impact cardio,
swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro"
day of arms and abs.
• No matter what you do, don’t do too much, too hard. Your time in a program is
sacred, so focus on healing up and coming back strong!
Day 15 - Quads, Hamstrings, And Calves

Have you been limiting yourself to just 4-5 FST sets so far? It's time to start aiming
for 6-7, even if you don't always reach that goal. It's worth remembering that in
Phase 2, your workouts will start with FST sets rather than finishing with them. So
the sooner you can learn to handle the volume, the better.

It's understandable if your FST-set rest periods up until now were spent, well,
resting. However, now it's time to start using them to flex and stretch the muscles,
pushing more blood in and amplifying the growth process.

If you've been training by yourself, now's also the time to seek out a training partner
to help you push every set to its limit. To see what a difference this can make, look
no further than Jeremy Buendia's quad workout with Hany Rambod.

This is your most important week yet. Knock of your cardio and abs, then seek out
the fire in the weight room!
Hany Rambod's Tips

• Back squat: This is the big daddy of all compound movements. Keep your
head level and your back as straight as possible. Your feet should be pointed
straight ahead, slightly wider than shoulder width. The goal is to use
maximum weight, so don't go lower than parallel.
• Hack squat: Keep your feet shoulder-width apart and toes pointed straight
ahead to hit the entire quad area.
• Stiff-leg deadlift: Arch your back to reduce strain on the lower back and
contract the hams at the top of the movement.
• Standing calf raise: Two big mistakes with this exercise that I see all the
time are doing it too fast and not using a full range of motion. Quick, jerky half
reps won't produce results. Do slow, controlled movements and hold the
contracted position for 2-3 seconds.
Day 15: Quads, Hamstrings, Calves
Quads, Hamstrings, Calves Printable Text

Leg Extensions 4 sets, 5-8 reps

Barbell Squat 4 sets, 5-8 reps

Leg Press 4 sets, 5-8 reps

Barbell Walking Lunge

2 sets, 15 steps up and 15 steps back
2 sets, 15 steps (up and back)

Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8
reps*

Seated Leg Curl 3 sets, 5-8 reps

Stiff-Legged Deadlift 3 sets, 5-8 reps

Lying Leg Curls 3 sets, 5-8 reps

Seated Calf Raise 3 sets, 5-8 reps

Standing Calf Raises 3 sets, 5-8 reps

Calf Press On The Leg Press Machine FST-7 - Depending on experience level
perform between 4-7 sets, 5-8 reps.*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 16 - Chest, Triceps, and Abs

Hany Rambod's Tips

• Flat-bench dumbbell press: I prefer using dumbbells on the flat bench,

because you can get a greater range of motion than you can with a barbell.
Bring your hands in closer for a tight contraction, depending on the size of the
dumbbells being used.
• Close-grip bench press: Place your hands just inside shoulder width and
keep your elbows close to the body. Contract your triceps hard at the top of
the movement.
• Bench dip: This version, as opposed to the parallel bars, lets you maintain an
upright body position, which puts more stress on the triceps. Make sure the
distance between benches allows for a full range of motion.

Workout Plan

Chest and Triceps

Chest

Dumbbell Bench Press 4 sets, 5-8 reps

Dips - Triceps Version 3 sets, 5-8 reps

Incline Dumbbell Press 3 sets, 5-8 reps

Incline Dumbbell Flyes 3 sets, 5-8 reps (Twisting pinkies inwards)

Smith Machine Incline Bench Press Depending on experience level perform

between4-7 sets, 5-8 reps

Triceps

Triceps Pushdown 4 sets, 5-8 reps (With Cambered-Bar)

Close-Grip Barbell Bench Press 3 sets, 5-8 reps

Bench Dips 3 sets, 5-8 reps

Standing Dumbbell Triceps Extension Depending on experience level perform

between 4-7 sets, 5-8 reps

Abs

Use a incline bench for all exercises

Incline reverse crunch

Incline elbow to knee twist crunch (complete left side then switch to right)
(Contract and control all throughout.)

Leg Lift

Bicycle kicks

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 17 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d
rather skip so you can get back to the gym! As you get increasingly serious about
your training and goals, you’ll experience both types many times. Here’s how to
navigate them:

What to do on a much-needed rest day:

• Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve
been pushing really hard in the gym, you might gain something by taking it
easy! After all, training just pushes you toward your fitness goals, but rest and
proper nutrition are required to get past the finish line.
• Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a
contrast shower (30 seconds hot, 30 seconds cold for a few minutes).
• Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but not
for everyone)
• Prep your meals for the next 2-3 days or more
• Read what’s new on Bodybuilding.com to find new techniques, recipes, stay
motivated, and more!
• If your budget and schedule allow, book a massage or some body work with a
physical therapist
• Go for a walk or do some light mobility work to get the blood flowing and
decrease soreness
• Stretch or foam roll. Just do it right!
What to do when you don’t want to rest:

• Any of the stuff listed above, including doing nothing.

• Make fitness fun! Play a sport with friends, do something active you wouldn’t
normally do, or try a new activity or low-intensity fitness class.
• Take the approach recommended by Nick Tumminello, Bodybuilding.com
contributor and creator of the True Muscle program: One day of full rest each
week is mandatory. Any others can be "active rest" days of low-impact cardio,
swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro"
day of arms and abs.

No matter what you do, don’t do too much, too hard. Your time in a program is
sacred, so focus on healing up and coming back strong!
Day 18 - Back And Biceps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest
touches the bar. Use a spotter if you can't do full reps.
• Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell.
Keep a slight arch in your back and "stand up" with the weight. Keep the bar
as close to the body as possible throughout the entire movement.
• Straight barbell curl: Take a shoulder-width grip on the bar. Roll your
shoulders back to keep the stress on the biceps. Going heavy is no excuse to
use sloppy form, so avoid using excessive body momentum to swing the
weight up.
Workout Plan

Back and Biceps

Back and Biceps

Pullups 3 sets, 5-8 reps

Barbell Deadlift 4 sets, 5-8 reps

Bent Over Barbell Row 4 sets, 5-8 reps (Underhand)

Leverage Iso Row Depending on experience level perform 4-7 sets, 5-8 reps*

Biceps

Barbell Curl 4 sets, 5-8 reps

Hammer Curls 3 sets, 5-8 reps

Incline Dumbbell Curl 3 sets, 5-8 reps

Machine Preacher Curls Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 19 - Shoulders, Rear-Delts, And Traps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest
touches the bar. Use a spotter if you can't do full reps.
• Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell.
Keep a slight arch in your back and "stand up" with the weight. Keep the bar
as close to the body as possible throughout the entire movement.
• Straight barbell curl: Take a shoulder-width grip on the bar. Roll your
shoulders back to keep the stress on the biceps. Going heavy is no excuse to
use sloppy form, so avoid using excessive body momentum to swing the
weight up.
Workout Plan
Shoulders, Rear-Delts, Traps

Standing Dumbbell Press 4 sets, 5-8 reps

Front Dumbbell Raise 3 sets, 5-8 reps

One-Arm Incline Lateral Raise 4 sets, 5-8 reps

Machine Lateral Raise Depending on experience level perform 4-7 sets, 5-8 reps*

Seated Bent-Over Rear Delt Raise 3 sets, 5-8 reps

Reverse Machine Flyes 3 sets, 5-8 reps

Barbell Shrug 3 sets, 5-8 reps

Smith Machine Shrug Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 20 - Biceps, Triceps, and Abs

Hany Rambod's Tips

• Alternating dumbbell curl: Supinate your wrist as much as possible at the

top of the movement to focus on the biceps peak.
• Spider curl: Use a straight bar and hold it slightly narrower than shoulder
width to take stress off the elbows.
• Rope push-down: Take advantage of the increased range of motion by
spreading the handles apart at the bottom and turning your pinkies away from
your body for a superior contraction.
Workout Plan
Biceps, Triceps and Abs

Dumbbell Alternate Bicep Curl 4 sets, 5-8 reps

Standing Biceps Cable Curl 3 sets, 5-8 reps (using cambered-bar if available)

Concentration Curls 3 sets, 5-8 reps

Spider Curl Depending on experience level perform 4-7 sets, 5-8 reps last 3 reps
ladders*

Triceps

Triceps Pushdown - Rope Attachment 4 sets, 5-8 reps

Cable Machine Triceps Extension 3 sets, 5-8 reps + partials at failure

Reverse Grip Triceps Pushdown Depending on experience level perform 4-7 sets,
5-8 reps (Contract for 2 secs last 3 reps on last 3 sets)*

Abs

Crunches 4 x 25 reps

Hanging Leg Raises 4 x 20 reps

Decline Reverse crunches 4 x 20 reps

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 21 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d
rather skip so you can get back to the gym! As you get increasingly serious about
your training and goals, you’ll experience both types many times. Here’s how to
navigate them:

What to do on a much-needed rest day:

• Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve
been pushing really hard in the gym, you might gain something by taking it
easy! After all, training just pushes you toward your fitness goals, but rest and
proper nutrition are required to get past the finish line.
• Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a
contrast shower (30 seconds hot, 30 seconds cold for a few minutes).
• Take an ice bath, a favourite of bodybuilder and triathlete Kris Gethin (but not
for everyone)
• Prep your meals for the next 2-3 days or more
• If your budget and schedule allow, book a massage or some body work with a
physical therapist
• Go for a walk or do some light mobility work to get the blood flowing and
decrease soreness
• Stretch or foam roll. Just do it right!

What to do when you don’t want to rest:

• Any of the stuff listed above, including doing nothing.

• Make fitness fun! Play a sport with friends, do something active you wouldn’t
normally do, or try a new activity or low-intensity fitness class.
• Take the approach recommended by Nick Tumminello, Bodybuilding.com
contributor and creator of the True Muscle program: One day of full rest each
week is mandatory. Any others can be "active rest" days of low-impact cardio,
swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro"
day of arms and abs.
• No matter what you do, don’t do too much, too hard. Your time in a program is
sacred, so focus on healing up and coming back strong!
Day 22 - Quads, Hamstrings, And Calves

You've got five workouts left before everything changes, and an already intense
training program gets far crazier.

By now, your diet and supplementation should be on autopilot. If they're not, you're
definitely not getting everything out of this program that you could. Take a gander at
Hany Rambod's growth foods and macronutrient breakdown in the Phase 1
overview, because next week, the calories go down, the foods change, and your
nutritional planning or lack thereof will be exposed immediately.

Eating right: check. Abs twice a week: check. Cardio 3-4 times a week: check. Now
there's nothing left but the workouts. If you still haven't hit 6 or 7 sets on any of the
FST finishers thus far, well, there's your goal. Check out how Hany pushes Jeremy's
limits in the FST-7 Essentials: Lower Body videos, then try to match that intensity on
this week's leg day.

Get big. Rest big. Then prepare to get ripped next week.
Hany Rambod's Tips

• Back squat: This is the big daddy of all compound movements. Keep your
head level and your back as straight as possible. Your feet should be pointed
straight ahead, slightly wider than shoulder width. The goal is to use
maximum weight, so don't go lower than parallel.
• Hack squat: Keep your feet shoulder-width apart and toes pointed straight
ahead to hit the entire quad area.
• Stiff-leg deadlift: Arch your back to reduce strain on the lower back and
contract the hams at the top of the movement.
• Standing calf raise: Two big mistakes with this exercise that I see all the
time are doing it too fast and not using a full range of motion. Quick, jerky half
reps won't produce results. Do slow, controlled movements and hold the
contracted position for 2-3 seconds.
Day 22: Quads, Hamstrings, Calves
Quads, Hamstrings, Calves Printable Text

Leg Extensions 4 sets, 5-8 reps

Barbell Squat 4 sets, 5-8 reps

Leg Press 4 sets, 5-8 reps

Barbell Walking Lunge

2 sets, 15 steps up and 15 steps back
2 sets, 15 steps (up and back)

Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8
reps*

Seated Leg Curl 3 sets, 5-8 reps

Stiff-Legged Deadlift 3 sets, 5-8 reps

Lying Leg Curls 3 sets, 5-8 reps

Seated Calf Raise 3 sets, 5-8 reps

Standing Calf Raises 3 sets, 5-8 reps

Calf Press On The Leg Press Machine FST-7 - Depending on experience level
perform between 4-7 sets, 5-8 reps.*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 23 - Chest, Triceps, and Abs

Hany Rambod's Tips

• Flat-bench dumbbell press: I prefer using dumbbells on the flat bench,

because you can get a greater range of motion than you can with a barbell.
Bring your hands in closer for a tight contraction, depending on the size of the
dumbbells being used.
• Close-grip bench press: Place your hands just inside shoulder width and
keep your elbows close to the body. Contract your triceps hard at the top of
the movement.
• Bench dip: This version, as opposed to the parallel bars, lets you maintain an
upright body position, which puts more stress on the triceps. Make sure the
distance between benches allows for a full range of motion.
Workout Plan

Chest and Triceps

Chest

Dumbbell Bench Press 4 sets, 5-8 reps

Dips - Triceps Version 3 sets, 5-8 reps

Incline Dumbbell Press 3 sets, 5-8 reps

Incline Dumbbell Flyes 3 sets, 5-8 reps (Twisting pinkies inwards)

Smith Machine Incline Bench Press Depending on experience level perform

between4-7 sets, 5-8 reps

Triceps

Triceps Pushdown 4 sets, 5-8 reps (With Cambered-Bar)

Close-Grip Barbell Bench Press 3 sets, 5-8 reps

Bench Dips 3 sets, 5-8 reps

Standing Dumbbell Triceps Extension Depending on experience level perform

between 4-7 sets, 5-8 reps

Abs

Use a incline bench for all exercises

Incline reverse crunch

Incline elbow to knee twist crunch (complete left side then switch to right)
(Contract and control all throughout.)

Leg Lift

Bicycle kicks

* Complete each circuit 4 times with each exercise to failure, rest for 45-60 seconds.
*
During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 24 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d
rather skip so you can get back to the gym! As you get increasingly serious about
your training and goals, you’ll experience both types many times. Here’s how to
navigate them:

What to do on a much-needed rest day:

• Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve
been pushing really hard in the gym, you might gain something by taking it
easy! After all, training just pushes you toward your fitness goals, but rest and
proper nutrition are required to get past the finish line.
• Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a
contrast shower (30 seconds hot, 30 seconds cold for a few minutes).
• Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but not
for everyone)
• Prep your meals for the next 2-3 days or more
• Read what’s new on Bodybuilding.com to find new techniques, recipes, stay
motivated, and more!
• If your budget and schedule allow, book a massage or some body work with a
physical therapist
• Go for a walk or do some light mobility work to get the blood flowing and
decrease soreness
• Stretch or foam roll. Just do it right!
What to do when you don’t want to rest:

• Any of the stuff listed above, including doing nothing.

• Make fitness fun! Play a sport with friends, do something active you wouldn’t
normally do, or try a new activity or low-intensity fitness class.
• Take the approach recommended by Nick Tumminello, Bodybuilding.com
contributor and creator of the True Muscle program: One day of full rest each
week is mandatory. Any others can be "active rest" days of low-impact cardio,
swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro"
day of arms and abs.

No matter what you do, don’t do too much, too hard. Your time in a program is
sacred, so focus on healing up and coming back strong!
Day 25- Back And Biceps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest
touches the bar. Use a spotter if you can't do full reps.
• Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell.
Keep a slight arch in your back and "stand up" with the weight. Keep the bar
as close to the body as possible throughout the entire movement.
• Straight barbell curl: Take a shoulder-width grip on the bar. Roll your
shoulders back to keep the stress on the biceps. Going heavy is no excuse to
use sloppy form, so avoid using excessive body momentum to swing the
weight up.
Workout Plan

Back and Biceps

Back and Biceps

Pullups 3 sets, 5-8 reps

Barbell Deadlift 4 sets, 5-8 reps

Bent Over Barbell Row 4 sets, 5-8 reps (Underhand)

Leverage Iso Row Depending on experience level perform 4-7 sets, 5-8 reps*

Biceps

Barbell Curl 4 sets, 5-8 reps

Hammer Curls 3 sets, 5-8 reps

Incline Dumbbell Curl 3 sets, 5-8 reps

Machine Preacher Curls Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 26 - Shoulders, Rear-Delts, And Traps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest
touches the bar. Use a spotter if you can't do full reps.
• Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell.
Keep a slight arch in your back and "stand up" with the weight. Keep the bar
as close to the body as possible throughout the entire movement.
• Straight barbell curl: Take a shoulder-width grip on the bar. Roll your
shoulders back to keep the stress on the biceps. Going heavy is no excuse to
use sloppy form, so avoid using excessive body momentum to swing the
weight up.
Workout Plan

Substitute Machine Later raise if not available with one arm side laterals 5 reps
together, then perform 5, 4, 3 ,2, 1 reps alternating between left and right hand side.
Shoulders, Rear-Delts, Traps

Standing Dumbbell Press 4 sets, 5-8 reps

Front Dumbbell Raise 3 sets, 5-8 reps

One-Arm Incline Lateral Raise 4 sets, 5-8 reps

Machine Lateral Raise Depending on experience level perform 4-7 sets, 5-8 reps*
or Substitute Machine Later with one arm side laterals 5 reps together, then perform
5, 4, 3 ,2, 1 reps alternating between left and right hand side for 7 sets.

Seated Bent-Over Rear Delt Raise 3 sets, 5-8 reps

Reverse Machine Flyes 3 sets, 5-8 reps

Barbell Shrug 3 sets, 5-8 reps

Smith Machine Shrug Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 27 - Biceps, Triceps, and Abs

Hany Rambod's Tips

• Alternating dumbbell curl: Supinate your wrist as much as possible at the

top of the movement to focus on the biceps peak.
• Spider curl: Use a straight bar and hold it slightly narrower than shoulder
width to take stress off the elbows.
• Rope push-down: Take advantage of the increased range of motion by
spreading the handles apart at the bottom and turning your pinkies away from
your body for a superior contraction.
Workout Plan
Biceps, Triceps and Abs

Dumbbell Alternate Bicep Curl 4 sets, 5-8 reps

Standing Biceps Cable Curl 3 sets, 5-8 reps (using cambered-bar if available)

Concentration Curls 3 sets, 5-8 reps

Spider Curl Depending on experience level perform 4-7 sets, 5-8 reps last 3 reps
ladders*

Triceps

Triceps Pushdown - Rope Attachment 4 sets, 5-8 reps

Cable Machine Triceps Extension 3 sets, 5-8 reps + partials at failure

Reverse Grip Triceps Pushdown Depending on experience level perform 4-7 sets,
5-8 reps (Contract for 2 secs last 3 reps on last 3 sets)*

Abs

Crunches 4 x 25 reps

Hanging Leg Raises 4 x 20 reps

Decline Reverse crunches 4 x 20 reps

*During the FST-7 sets, apply one of four intensity techniques . For those sets,
keep rest time minimal, such as 30-45 seconds, and whenever possible, flex
the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that
you can get an additional 2-3 reps.

•Negatives: After reaching positive failure, have a partner help you return the
weight to the starting position of the movement. Lower the weight slowly,
resisting the eccentric portion of the movement. Do an additional 3-4 reps like
this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds. Do this for the last 3-4 reps of the last exercise of an exercise.

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a
third of your normal range of motion to increase intensity during the final stages
of muscle fatigue.
Day 28 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d
rather skip so you can get back to the gym! As you get increasingly serious about
your training and goals, you’ll experience both types many times. Here’s how to
navigate them:

What to do on a much-needed rest day:

• Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve
been pushing really hard in the gym, you might gain something by taking it
easy! After all, training just pushes you toward your fitness goals, but rest and
proper nutrition are required to get past the finish line.
• Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a
contrast shower (30 seconds hot, 30 seconds cold for a few minutes).
• Take an ice bath, a favourite of bodybuilder and triathlete Kris Gethin (but not
for everyone)
• Prep your meals for the next 2-3 days or more
• If your budget and schedule allow, book a massage or some body work with a
physical therapist
• Go for a walk or do some light mobility work to get the blood flowing and
decrease soreness
• Stretch or foam roll. Just do it right!

What to do when you don’t want to rest:

• Any of the stuff listed above, including doing nothing.

• Make fitness fun! Play a sport with friends, do something active you wouldn’t
normally do, or try a new activity or low-intensity fitness class.
• Take the approach recommended by Nick Tumminello, Bodybuilding.com
contributor and creator of the True Muscle program: One day of full rest each
week is mandatory. Any others can be "active rest" days of low-impact cardio,
swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro"
day of arms and abs.
• No matter what you do, don’t do too much, too hard. Your time in a program is
sacred, so focus on healing up and coming back strong!