← Workout Program and Routine Series


FST-7. Fascia Stretch Training + 7 sets. The FST-7 training program targets the fascial layer, stretching it to capacity and leading to greater muscle growth. Greater muscle growth? Greater strength. Who doesn’t want that?

We’ll leave all the science-y stuff for the links below, but the goal is to perform 7 sets as the last exercise for a given muscle group.

Some tips on following the FST-7 training program are:

  • Carb up- Eating the right foods will help propel muscle growth. Load up on good starches like potatoes or pasta in order to fuel your body and really see those gains.
  • Focus on One Body Part-  If you’re a beginner or just starting FST-7, focus on one body part for 3-4 weeks. After that, switch to another body part for 3-4 weeks.

Open up these links below on your iOS device to get the routines loaded up in Strong:

FST-7 Chest – Incline Bench Press, Incline Dumbell Flyes, Dumbell Bench Press, Cable Crossover

FST-7 Back – Bent Over Row, Front Lat Pulldown, Dumbell Pullover, Cable Row

FST-7 Shoulders – Shoulder Press, Front Raise, Side Lateral Raise, Cable Seated Lateral Raise, Calf-Machine Shoulder Shrug

FST-7 Arms – Bicep Curl, Seated Triceps Press, Incline Dumbell Curl, Overhead Cable Curl, Triceps Pushdown, Tricep Extension

FST-7 Legs – Squat, Leg Extension, Leg Press, Hack Squat, Lying Leg Curls, Standing Leg Curls, Stiff Legged Deadlift, Lying Leg Curls, Seated Calf Raise, Calf Press

*Currently these links only work if you tap them on your iOS mobile phone. Android is coming soon! Get the app here:

Sources Used and Suggested

Here are some great resources we read up on to create this page. We have tried to keep it brief as best we could, so we encourage you to read more if you’ve decided to try this program!

FST-7 Overview and Sample Workouts – http://bit.ly/2sD5Vm0 

What is FST-7? – https://www.youtube.com/watch?v=stoQ02JnLJc 

Main Website – https://www.fst-7.com/

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