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Workout Details

Duration: 8 weeks
Workouts per week: 5
Fitness level: Advanced
Equipment needed: Full Gym

Plan Details

Category: Build muscle
Videos: 11
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: Yes
8 Weeks of Workouts 8 Weeks of Workouts icon

8 Weeks of Workouts

5-6 WORKOUTS PER WEEK / 60-90 MIN. WORKOUTS

FST-7 is an eight-week program designed in two phases: four weeks to grow, and four weeks to shred. It works best for advanced bodybuilders, but can be scaled back for everyday lifters as well.

Quads, Hamstrings, Calves

4 sets, 5-8 reps
4 sets, 5-8 reps
4 sets, 5-8 reps
2 sets, 15 steps (up and back)
4 -7 sets, 5-8 reps
3 sets, 5-8 reps
3 sets, 5-8 reps
3 sets, 5-8 reps

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Video Workouts

GET HUGE / GET SHREDDED

Watch Hany "The Pro Creator" Rambod guide Physique Olympia winner Jeremy Buendia through nine seriously hardcore workouts, dropping knowledge bombs constantly along the way.

Nutrition Plan Nutrition Plan icon

Nutrition Plan

RECIPE LIST / MACRO CALCULATOR

There's nothing left to chance in Hany Rambod's nutritional approach. You'll get precise macro numbers and a sample meal plan to eat for unreal growth in Phase 1 and cuts in Phase 2!

Success Stories

See What Others Have Achieved

Hany and Jeremy's program has already changed thousands of lives. Here's what those who followed it have to say!

masseybros testimonial
masseybros

Started my workout and already seeing results! Thank you Jeremy Buendia & Hany Rambod! You guys rock!

DTPinP1 testimonial
DTPinP1

Day 1 has officially had me crawling. Day 2, I set up some decent PRs on the chest workouts. Really able to push myself more with this kind of workout. Look forward to what day 4 brings, as tomorrow is a rest day.

nibras786 testimonial
nibras786

One of the most intense workouts. Thanks Hany Rambod for this!

masseybros

Started my workout and already seeing results! Thank you Jeremy Buendia & Hany Rambod! You guys rock!

DTPinP1

Day 1 has officially had me crawling. Day 2, I set up some decent PRs on the chest workouts. Really able to push myself more with this kind of workout. Look forward to what day 4 brings, as tomorrow is a rest day.

nibras786

One of the most intense workouts. Thanks Hany Rambod for this!

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