Need Help? Customer Support 1-866-236-8417

FST-7 Big And Ripped: Phase 1 Overview

In this phase of Hany Rambod's latest trainer, you'll eat big, lift heavy, and test your limits from day one. To survive and thrive, you'll need to train, eat, and supplement right. Here's everything you need to know!

Main | Phase 1 Overview | Phase 2 Overview | Upper-Body Essentials
Lower-Body Essentials | Get Started

I don't know how many times I've been there: You train like an animal, leave it all on the gym floor day after day, see great gains…then hit a wall. If you've lifted for any length of time, you know all about plateaus and how hard it can be to get past them and start growing again. My FST-7: Big and Ripped program is designed to help you tear down that wall and get back to the world of big gains.

FST-7 stands for Fascia Stretch Training done with 7 sets. In this program, I target the fascial layer beneath the skin and above the muscle by pumping as much nutrient-rich blood as possible into the belly of the muscles being worked. This increased blood flow ignites growth factors such as testosterone, insulin sensitivity, and increased insulin-like growth factor 1 (IGF-1) levels to promote rapid hypertrophy.

FST-7 has two sections: Phase One and Phase Two. The goal of Phase One is to get you bigger, harder, and stronger using FST-7 in various intensity techniques. Phase Two is all about getting you ripped—shredding in a way that enables you to hold onto your strength gains.

My goal is to get you both ripped and strong in eight weeks. Like everything else, if you put in half the effort, you'll get half the results, so go all in!

Phase 1 Overview FST-7: Big and Ripped
Watch the video: 06:46

Phase One: Training Overview

Typical programs like this are usually 12-16 weeks long. Mine lasts for 4 weeks, which doesn't leave your body with a lot of time to adapt to all the work you'll be doing. You're facing a wall, and these four weeks is going to be all about taking that wall down with your bare hands, one block at a time. You'll need strength, sleep, smart dieting, and supplements to get it done.

Phase One Training Split

  • Day 1: Quads, Hamstrings, and Calves
  • Day 2: Chest and Triceps
  • Day 3: Rest
  • Day 4: Back and Biceps
  • Day 5: Shoulders, Rear Delts, and Traps
  • Day 6: Biceps and Triceps
  • Day 7: Rest

Over the course of Phase One, you'll be following some basic FST-7 principles to help you add mass and strength, and get past points of failure that normally cause you to slow down or stop.

  • Do around four free-weight compound exercises per body part, working multiple muscle groups to build a solid base.
  • Start with 1-2 high-rep warm-up sets for your first exercise, then pyramid up in weight over 3 sets to safely work up to your last and heaviest set.
  • Build strength and size using heavy weight to stimulate muscle fibers for overall growth.
  • For each exercise over this 4-week period, keep the volume to 3-4 sets of 5-8 reps each. This is relatively low volume, which allows you to keep the weight high. If you can easily do more than 8 reps, increase the weight so that you can only do 5.
FST-7 Phase 1 Overview

In each workout, the last exercise is the moneymaker: the FST-7 set. During this set, apply one of four intensity techniques:

  1. Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps in during the last set of an exercise.
  2. 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 set of an exercise.
  3. 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 set of an exercise.
  4. 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.

You'll do up to 7 sets of this last exercise of the workout, with a 30-45 second rest between sets, and using the same or greater weight to increase the pump and stretch the fascia surrounding the muscle for greater growth. If you're a beginning or intermediate lifter, it's fine if you aim for a smaller number, such as 4 sets, especially early on.

You can see examples of how all of those intensity techniques work, and which ones work best with certain movements and muscle groups, on the FST-7 Essentials: Upper Body and Lower Body pages. [LINKS WHEN LIVE].

Cardio and Abs

Your initial experience with FST-7 will leave you sore and limping like nothing you've ever done. But don't forget that you'll also be doing cardio to make sure that the mass you gain is clean mass. And you'll be doing adequate ab work to help you withstand the heavy lifting of this phase.

Cardio: Do the cardio workout of your choice at 65-percent intensity 3-4 times each week after training to keep your metabolism high, increase your appetite, and keep your heart healthy.

Abs: Twice a week, on any day you choose, do the following ab exercises:

Abs (Twice a week)


4 sets of 25 reps
Crunches Crunches


Hanging Leg Raise

4 sets of 20 reps
Hanging Leg Raise Hanging Leg Raise


Reverse Crunch

4 sets of 20 reps
Reverse Crunch Reverse Crunch

Simple enough, right? Now take it seriously, and get it done.

Phase One: Nutrition Overview

Success in this program will largely depend on the foods you eat. You'll be consuming nutrient-rich macros by eating meat, nutrient-dense carbohydrates, and healthy fats. You'll be taking in lots of calories, but none of them should be by accident or out of impulse. Eat well, eat big, and train hard, and you'll grow.

For Phase One, here's how your macros will look:

  • Protein: 1.5-2 grams per pound of body weight
  • Carbs: 2.5-3 g per pound of body weight on training days, 2-2.5 g on rest days
  • Fats: 0.4-0.5 g per pound of body weight, or 20-25% of total calories

Here's how that looks for a 185-pound male:

  • Protein: 276-370 g
  • Carbs: 462-555 g
  • Fats: 74-92 g
FST-7 Phase 1 Overview

Here's a sample meal plan, plus my favorite foods for growth in Phase One:

Meal 1

Egg whites 8

Whole omega-3 eggs 3

Grits 1 cup

Cheese 1 slice

Blueberries 1 cup

Meal 2

Sirloin steak 10 oz.

Steak sauce 1 tsp

Potato, large 1

Butter Buds 1 tsp

Light sour cream with chives 1 tbsp

All-natural peanut butter 2 tbsp

Meal 3

Chicken 12 oz.

Pasta 1-1/2 cups

Spaghetti sauce

Meal 4

Salmon 12 oz.

White rice (med-grain) 1-1/2 cups

Teriyaki sauce (gluten-free) 3 tbsp

Butter Buds 1 tsp

Meal 5

Sirloin steak 10 oz.

Steak sauce 1 tbsp

Potato, large 1

Butter Buds 1 tsp

Light sour cream with chives 1 tbsp

Meal 6

Ground beef patty (91-93% lean) 8 oz.

Ketchup or mustard 2 tbsp

Sweet potato 1 large

Butter Buds 1 tsp

Cinnamon 1/2 tsp

Meal 7

Banana, medium 1

All-natural peanut butter 1 tbsp

Hany Rambod's Favorite Growth Foods

  • Whole Eggs: Egg whites have their place—and you'll eat them, too—but whole eggs can't be beat. They provide extra calories, and if you use omega-3 eggs (eggs with omega-3 fatty acids), you get healthy fats.
  • Blueberries: These contain loads of vitamins, antioxidants, and fiber. And the fructose increases glycogen in the liver, which helps fuel workouts as well as improve thyroid function to promote optimum hormone levels.
  • Pasta: You get more carbs per serving from pasta than you would in the same amount of rice or potatoes, so you can eat less and still get enough nutrients and calories without feeling too full to eat your next meal.
  • Low-Fat Fig Newtons or Similar Cookies: They provide an additional insulin spike to get amino acids into your muscles.
  • Salmon: Fatty fish, such as salmon, provides healthy fats for extra calories, heart health, and the enhancement of joint repair, which is important when you train heavy.
  • White Rice: White rice digests quickly, further spiking insulin to get nutrients into the muscles.
  • Sirloin Steak: In addition to the protein content, the saturated fat from red meat like steak keeps testosterone levels up where they should be.
  • Lean Ground Beef Patty: Red meat is a slow-digesting protein that releases a steady stream of amino acids into the muscles, making it ideal for the evening, since you won't be eating for up to eight hours after bed.
  • All-Natural Peanut Butter: Adding peanut butter to your protein shake will slow down the absorption of whey protein to provide a time-release effect throughout the night.

Phase One: Supplements Overview

The FST-7 supplement stack has one major role: to increase blood flow. The amount of nutrient-rich blood flowing to target muscles is a huge factor in hypertrophy, enhancing the roundness and fullness of your muscle bellies during and after your workouts. Of course, the supplements will also be providing crucial nutrients and boosting your performance during grueling workouts.

FST-7 Phase 1 Overview

With Meal 1

After Meal 2

Final Meal of Day




FST-7 Get Big And Ripped In 8 Weeks
Fuel your FST-7: Big and Ripped workouts with Evogen supps. This is how the pros grow!

Main | Phase 1 Overview | Phase 2 Overview | Upper-Body Essentials
Lower-Body Essentials | Get Started