Part 1 | Part 2 | Part 3 | Part 4 | Part 5

We have come to the fifth and final installment of my FST-7 experiment. As you may know by now, it isn't an experiment anymore as I have already decided that I am going to be doing FST-7 for a long time. I am going to go ahead and go over my leg workout. I did legs all in one workout. I did quads, hamstrings and calves. This was by far the longest workout of them all. It went about an hour and ten minutes.

You Don't Know About FST-7 Yet?

If this is the first time you are reading you have heard of FST-7, here is a quick lesson. FST-7 was designed and is endorsed by the "Pro Creator" Hany Rambod. Hany is one the most revered "gurus" in the bodybuilding game today. In short, FST-7 means ...

  1. Fascia: pl. fas·ci·ae : Anatomy - A sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.
  2. Stretch: v. stretched, stretching, stretches - To lengthen, widen, or enlarge
  3. Training: the process of bringing a person to an agreed standard of proficiency by practice and instruction.
  4. Seven: The seventh in a set or sequence.

It was a factor in the success of three time and reigning Mr. Olympia Jay Cutler and 202 Mr. O Kevin English, among others that reads like a future bodybuilding Hall of Fame.


As with the last three workouts, I am doing the same thing before leaving home. I consumed a protein shake with skim milk and two scoops of protein powder and had a small bowl of oatmeal mixed with water. I also took 1000mg of Vitamin C.

half hour before I went to the gym, I took my NO drink. I have a bottle of water to take to the gym. Staying hydrated is a must to make it through the training. I will refill it and drink a second bottle by the time this is done.

I will say that legs are by far my weakest body part as I have had to deal with leg injuries of all types growing up. From knee injuries playing basketball to ankle fractures to both ankles twice, legs have always been hard for me. I still train them obviously, but success has been difficult to come by. You won't see mind blowing numbers as far as weight goes, because I go for feel of the muscle. Ten minutes of walking on the treadmill and I am ready to go.

F Portion For Quads Squats

Taking FST-7 Training Program For A Test Drive - Part  5: Legs!


Since this workout was the longest, I am getting right into it. 3 sets of 12 with 90 seconds rest in between.

  • Set 1: 135 lbs. for 12 reps
  • Set 2: 185 lbs. for 12 reps
  • Set 3: 225 lbs. for 11 reps

Ooooh the burn. Moving on to the next exercise.

S Portion For Quads Leg Extension

I am getting right into the three working sets of 10-12 with 90 seconds rest.

  • Set1: 80 lb. for 12 reps
  • Set 2: 100 lb. for 12 reps
  • Set 3: 100 lb. for 12 reps

Wow. This is intense. My quads are on fire.

T Portion For Quads Leg Press

Taking FST-7 Training Program For A Test Drive - Part  5: Legs!


Again, 3 sets of 12 with 90 seconds in between. Also remember to stay hydrated. I am sipping water in between each set and I can use more.

  • Set 1: 245 lb. for 12 reps
  • Set 2: 335 lb. for 12 reps
  • Set 3: 425 lb. for 12 reps

I am breathing pretty heavy and I haven't even begun the 7's yet. A part of me is dreading this, but a bigger part of me wants to push myself as hard as I can. Hack squats are going to be tough, but I can do it.

7 Portion For Quads Hack Squat Machine

Taking FST-7 Training Program For A Test Drive - Part  5: Legs!


This is a Body Masters Machine as opposed to a plate loaded hack squat machine. The fact that the motion is a smooth one will make this easier. 30 seconds rest in between each set makes it even more difficult. It felt like a blink of an eye.

  • 7 sets of 12 with 250 pounds on the stack.

I need a break to walk around and catch my breath. I take five minutes before moving on to hamstrings. I had to stretch a lot to keep myself from getting too sore.

F Portion For Hamstrings Lying Leg Curl

Taking FST-7 Training Program For A Test Drive - Part  5: Legs!


After my little break, I move on to hamstrings. I start with leg curls. I go lighter than usual because I know there is no way I can do what I normally lift.

  • 3 sets of 12 reps with 85 lbs.
  • 90 seconds rest in between each set.

I have to lay there for an extra minute to prepare myself for the rest of this workout. Note to self: Split up quads and hamstrings next time.

S Portion For Hamstrings Standing Leg Curl

I use the Free Motion machine for this. Let's go.

  • 3 sets of 12 reps with 30 lbs.
  • 90 seconds rest in between.

This is a burn in my hamstrings I have never felt before. Time to go on to the next part of this.

T Portion For Hamstrings Stiff Leg Deadlift

Taking FST-7 Training Program For A Test Drive - Part  5: Legs!


I keep it at 135. I am having no trouble feeling it and I don't want to go heavy. No need to when 135 is getting the job done.

  • 3 sets of 12 with 135 lbs.
  • 90 seconds rest in between.

Another round of 7's. I take a minute or two to refill my bottle and prepare myself. This is becoming more mental as the workout progresses.

7 Portion For Hamstrings Lying Leg Curls

Here we go. I had to go back to the lying leg curl station. Fortunately, Hany does say 30-45 seconds rest in between because I had to do 45 seconds this time. I will work on cutting the rest time down until I am at 30 seconds.

I also had to cut the weight to 55 pounds. Again, form over weight. I got to 12 reps on all seven sets. I don't think I would have if I tried to do it with 30 seconds rest in between.

  • 7 sets of 12 reps with 55 lbs.
  • 45 seconds rest in between each set.

Again I needed to take about five minutes to stretch and catch my breath. I am definitely splitting this up from now on. I am going to finish up with calves. Hany has a sample workout that only involves two exercises. Yeah, I will choose that one.

Calves Portion Seated Calf Raise

Taking FST-7 Training Program For A Test Drive - Part  5: Legs!


I did three sets of seated calf raises for 12 reps with a plate on each side. I stretched out before hand.

  • 3 sets of 12 reps with a plate on each side.
  • 90 seconds rest in between.

Then I finally finish up this crazy workout with seven sets of 12 with calf raises on the leg press.

  • 7 sets of 12 reps with 245 lbs.
  • 45 seconds rest.

Post Workout

Once again, I did the same post workout routine as I have previously. I got Vitargo and started drinking it immediately. After that, I had a big tuna salad and more water. I also took 1000 mg more of Vitamin C.

To recap, here is what I did for my insane leg training session.

FST-7: Legs
Barbell Full Squat
3 sets, 12 reps
+ 10 more exercises


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I did 42 sets total and my legs are feeling every single bit of it. I made it a point to stretch my legs every half hour or so for the rest of the day to help with the soreness that I know is going to come.

This program overall is the best training system I have ever done. I highly recommend you integrate it in your plans for your physique development. If you want more information about FST-7, check out my previous four FST-7 articles or go to If you want to contact me, you can do so at my BodySpace page or by emailing me at

Part 1 | Part 2 | Part 3 | Part 4 | Part 5

About the Author

Roger Lockridge

Roger Lockridge

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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