*

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Phase 2
Abs
Day 29 - Chest

Chest

Phase 2 of FST-7: Big and Ripped is a different animal entirely than Phase 1. The
split is different, with six hard days of training rather than five. The ramp-up sets
change. The nutritional approach changes. Your cardio and ab work will increase
and change.

Oh, and there's this: Each workout will start with FST-7 sets, rather than finish with
them. And this time around, they're FST-7 supersets or trisets.

It's brutal, but you've built a muscular base over the last four weeks that can
withstand the beating. You can see the details in the Phase 2 overview, but by now
you know that there's plenty in this program that is up to you—or you and your
training partner. Hany Rambod isn't going to magically show up and tell you how to
get the most out of each set. It's up to you to reach failure, then go beyond it using
intensity techniques like dropsets, supersets or trisets, and pre-exhaust sets.

All those partials, peak contraction pauses, and forced reps from Phase 1? Yeah,
they're still great here as well. You can see that Hany and Jeremy Buendia use them
and more in the FST-7 back-training video from FST-7 Essentials: Upper Body.

There's your game plan. Now go make a world-class physique come to life.
Workout Plan

* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 30 - Quads, Hamstrings, Calves

Hany Rambod's Tips

• Walking lunge: These are great for detail, but as you'll see in the video, also
for getting from one machine to another. Make sure to keep your back straight
and don’t let your knees drift in front of your toes, because this puts a lot of
stress on the knees.
• Front squat: Keep elbows up when balancing the weight and keep toes
pointed straight ahead.
• Standing single-leg hamstring curl: Think of this as a concentration curl,
only for the other biceps muscles. Keep your quads on the pads and hold the
contraction at the top for two or three seconds. Lower all the way down to full
extension.
• Seated calf raises: Make sure that the pads are positioned over your knees
and not up high on your quads.
* 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.:
1. Dropsets: After you reach failure on an exercise, reduce the weight by 20-30
percent and crank out as many reps as possible. Do 2-3 drops on the last set of an
exercise, lowering the weight again each time you reach fatigue.

2. Supersets: This approach to training pairs exercises for the same or

antagonist muscle groups, such as biceps and triceps. Perform a set for each muscle
group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same muscle
group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow immediately

with a compound movement.
Day 31 - Shoulders, Rear Delts, Traps

Hany Rambod's Tips

• Cable lateral raise: Align your upper body with the cables and raise no
higher than shoulder level to keep the stress on the deltoids. The constant
tension helps etch in greater detail.
• Dumbbell shrug: Lean forward slightly to work more of the often-neglected
lower traps.
• Smith machine behind-the-back barbell shrug: The machine takes away
the need to balance the weight, so that you can isolate your traps more
effectively. Don't be afraid to go heavy here.
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.

2. Supersets: This approach to training pairs exercises for the same or

antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 32 - Back

Hany Rambod's Tips

• Behind-the-neck pull-down: At the bottom of the movement squeeze the

back muscles, emulating a rear double-biceps pose.
• Seated pulley row: To hit the lats, pull into your lower midsection, but not
your chest, which will work the traps.
• One-arm dumbbell row: Keep your back arched and pull into your lower
obliques to stress the lower lats.
• Dumbbell pull-over: Keep your feet together and hips low. Emphasize the
bottom portion of the movement by dipping your hips as you lower the
dumbbell to stretch the lats fully.
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 33 - Triceps, Biceps

Hany Rambod's Tips

• One-arm overhead dumbbell extensions: Do these seated on a bench with

support to protect the lower back.
• High-cable curl: Because this move is all about the biceps peak, supinate
the wrist as much as possible to really accentuate that part of the biceps.
When you hit failure, knocking out a few partials is a no-brainer.
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 34 - Quads, Hamstrings, Calves
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 35 - 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 36 - Chest

Chest

Last week was no joke. Just ask Jeremy Buendia, who has been training this way for
years. Jay Cutler, Phil Heath—they all know just how beat up you can feel after
serious FST-7 training. And the simple act of moving the FST-7 sets to the front of
the workout makes a huge difference.

Were the supersets last week too much for you to handle? It's OK to dial back to
straight sets, but it's better to try to live up to the challenge. Even doing 4-5 sets of
the supersets is an accomplishment to be proud of—and will pay off big-time in
terms of results.

Before you set foot in the gym this week, reward yourself by re-watching Jeremy and
Hany's biceps workout. From the first rep to when Hany says, "That's why you're the
champion" at the end, it's some of the best training motivation we've ever produced.

The macros, food list, cardio, and ab work all changed last week—in case you were
too busy lifting and limping to notice! Circle back to the Phase 2 overview as often as
needed to stay up to date on this new protocol.
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 37 - Quads, Hamstrings, Calves
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 38 - Shoulders, Rear Delts, Traps
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 39 - Back
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 40 - Triceps, Biceps
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 41 - Quads, Hamstrings, Calves
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 42 - 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 43 - Chest

It takes a certain type of bodybuilder to submit to FST-7 training for even just a
workout or two. Now you've been doing it five or six times a week for nearly two
months. What does this say about you?

You have a high pain tolerance, that's for sure. But it also says you've got incredible
organization abilities, and a rock-solid plan to help you manage that pain, and
recover from it. Otherwise, you wouldn't have made it this far. The lifter who doesn't
have their nutrition and rest locked down won't last a month in FST-7. They'll flame
out—and many have.

In the precious time that remains in this program, set ambitious goals. Push those
FST-7 sets toward their namesake number. Cut out those secret trash calories
you've been sneaking in, and see how shredded you can get. Splurge for one
workout-enhancing supplement you've been wanting to try (EVP or Glycoject,
anyone?)

Even better, just try to make each set for your final 12 workouts as effective as
possible. Hany Rambod and Jeremy Buendia have no shortage of techniques to
teach you, such as in the FST-7 triceps training video. Watch it again in FST-7
Essentials: Upper Body, then put those techniques to work in this chest workout.

The clock is ticking. Go make it count!

* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 44 - Quads, Hamstrings, Calves
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 45 - Shoulders, Rear Delts, Traps
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 46 - Back
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 47 - Triceps, Biceps
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 48 - Quads, Hamstrings, Calves
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 49 - 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 50 - Chest

Congratulations on making it to the end of Hany Rambod's FST-7: Big and Ripped
training program! You've earned every new inch on your measurements the hard
way over the last seven weeks. If you haven't verified that, either in the mirror or with
a tape measure, this week is the time to do so. But it's understandable if you want to
focus on surviving these last six workouts first!

If you've been watching Hany Rambod and Jeremy Buendia's FST-7 videos over the
last seven weeks, you know by now that the sets and reps of these workouts are just
the starting point. The great thing about this training program is that it gets better the
more you use your imagination, and the more you listen to your body—or let your
training partner do the listening for you.

Now's also the time to start asking, "What's next after FST-7?" A day or two off may
definitely be in order, particularly if you finish strong. After that, it's time to take a
hard look at your physique and how far it's come, then reassess your goals.

Do you want to chase strength? More size? After all the work you've done in this
program, you're well positioned for either. Use Bodybuilding.com to find a fitness
plan, evaluate your choices, and definitely keep this program around for the next
time you want to get bigger and more ripped than ever!
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 51 - Quads, Hamstrings, Calves
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 52 - Shoulders, Rear Delts, Traps
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 53 - Back
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 54 - Triceps, Biceps

You're almost done! Start looking ahead

This is it: the home stretch. You only have a few days left in this fitness plan, and the
finish line is in sight. But once you cross it, you’re not really done; you’re ready to
begin again! It's time to start considering your options for what comes next. An "after"
picture, some well-earned rest, and a hearty meal or two are probably part of your
plan. But what then?

Here are some popular options:

• You could turn right around and perform this same plan again. No, really!
Many people find they experience even better results the second time through
a plan since they’re familiar with the exercise protocol, the diet, and other
factors that may be hard to master the first time through. If you hammer the
plan again, just set some new goals and push yourself beyond where you
started.
• If you’ve been moving in the same direction for a while and need a change of
pace, you could do a 180 and change your goal. If you've been chasing gains,
try a fat-loss or performance plan. If you've been losing fat, it could be time to
build strength or add muscle. Believe it or not, each program can feed
perfectly into the next! There are over 45 plans to choose from on our Browse
All Plans page.
 • Take a brief break from structured training. If you need a little variety in your
life and time to decide where to go next, just repeat your favorite workouts
from the program you're finishing while you make up your mind, or string
together workouts from a few different programs—back from one, legs from
another, and so on. This can help you try a plan out before you commit to it.

Whatever you do, don't let the momentum you've been building up fade away!
Consistency is the key to a fit lifestyle, and over the last few weeks, you've built up a
lot of it. Now go finish strong!
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 55 - Quads, Hamstrings, Calves

You're almost done! Start looking ahead

This is it: the home stretch. You only have a few days left in this fitness plan, and the
finish line is in sight. But once you cross it, you’re not really done; you’re ready to
begin again! It's time to start considering your options for what comes next. An "after"
picture, some well-earned rest, and a hearty meal or two are probably part of your
plan. But what then?

Here are some popular options:

• You could turn right around and perform this same plan again. No, really!
Many people find they experience even better results the second time through
a plan since they’re familiar with the exercise protocol, the diet, and other
factors that may be hard to master the first time through. If you hammer the
plan again, just set some new goals and push yourself beyond where you
started.
• If you’ve been moving in the same direction for a while and need a change of
pace, you could do a 180 and change your goal. If you've been chasing gains,
try a fat-loss or performance plan. If you've been losing fat, it could be time to
build strength or add muscle. Believe it or not, each program can feed
perfectly into the next! There are over 45 plans to choose from on our Browse
All Plans page.
 • Take a brief break from structured training. If you need a little variety in your
life and time to decide where to go next, just repeat your favorite workouts
from the program you're finishing while you make up your mind, or string
together workouts from a few different programs—back from one, legs from
another, and so on. This can help you try a plan out before you commit to it.

Whatever you do, don't let the momentum you've been building up fade away!
Consistency is the key to a fit lifestyle, and over the last few weeks, you've built up a
lot of it. Now go finish strong!
* 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.:

1. Dropsets: After you reach failure on an exercise, reduce the weight by

20-30 percent and crank out as many reps as possible. Do 2-3 drops on the last
set of an exercise, lowering the weight again each time you reach fatigue.
2. Supersets: This approach to training pairs exercises for the same or
antagonist muscle groups, such as biceps and triceps. Perform a set for each
muscle group back-to-back, with no scheduled rest between exercises.

3. Giant Sets: This intensity technique uses four exercises for the same
muscle group done back-to-back with no rest between sets.

4. Pre-Exhaust: Perform an isolation exercise to failure, then follow

immediately with a compound movement.
Day 56 - Rest Day

You're almost done! Start looking ahead

This is it: the home stretch. You only have a few days left in this fitness plan, and the
finish line is in sight. But once you cross it, you’re not really done; you’re ready to
begin again! It's time to start considering your options for what comes next. An "after"
picture, some well-earned rest, and a hearty meal or two are probably part of your
plan. But what then?

Here are some popular options:

• You could turn right around and perform this same plan again. No, really!
Many people find they experience even better results the second time through
a plan since they’re familiar with the exercise protocol, the diet, and other
factors that may be hard to master the first time through. If you hammer the
plan again, just set some new goals and push yourself beyond where you
started.
• If you’ve been moving in the same direction for a while and need a change of
pace, you could do a 180 and change your goal. If you've been chasing gains,
try a fat-loss or performance plan. If you've been losing fat, it could be time to
build strength or add muscle. Believe it or not, each program can feed
perfectly into the next! There are over 45 plans to choose from on our Browse
All Plans page.
 • Take a brief break from structured training. If you need a little variety in your
life and time to decide where to go next, just repeat your favorite workouts
from the program you're finishing while you make up your mind, or string
together workouts from a few different programs—back from one, legs from
another, and so on. This can help you try a plan out before you commit to it.

Rest Day

Whatever you do, don't let the momentum you've been building up fade away!
Consistency is the key to a fit lifestyle, and over the last few weeks, you've built up a
lot of it. Now go finish strong!

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!
 1 2 3 4 5 6 7
Quads, Chest, Rest Back, Shoulders, Biceps, Rest
Hamstrings, Triceps, Biceps Rear Delts, Triceps,
Calves Abs Traps Abs

8 9 10 11 12 13 14
Quads, Chest, Rest Back, Shoulders, Biceps, Rest
Hamstrings, Triceps, Biceps Rear Delts, Triceps,
Calves Abs Traps Abs

15 16 17 18 19 20 21
Quads, Chest, Rest Back, Shoulders, Biceps, Rest
Hamstrings, Triceps, Biceps Rear Delts, Triceps,
Calves Abs Traps Abs

22 23 24 25 26 27 28
Quads, Chest, Rest Back, Shoulders, Biceps, Rest
Hamstrings, Triceps, Biceps Rear Delts, Triceps,
Calves Abs Traps Abs

NOTES
 29 30 31 32 33 34 35
Chest, Quads, Shoulders, Back Triceps, Quads, Rest
Abs Hamstrings, Rear Delts, Biceps, Hamstrings,
Calves Traps, Abs Calves
Abs

36 37 38 39 40 41 42
Chest, Quads, Shoulders, Back Triceps, Quads, Rest
Abs Hamstrings, Rear Delts, Biceps, Hamstrings,
Calves Traps, Abs Calves
Abs

43 44 45 46 47 48 49
Chest, Quads, Shoulders, Back Triceps, Quads, Rest
Abs Hamstrings, Rear Delts, Biceps, Hamstrings,
Calves Traps, Abs Calves
Abs

50 51 52 53 54 55 56
Chest, Quads, Shoulders, Back Triceps, Quads, Rest
Abs Hamstrings, Rear Delts, Biceps, Hamstrings,
Calves Traps, Abs Calves
Abs

NOTES