Olympia champion Jay Cutler trained in this program, it will definitely work for you. Use the FST-7 workout to build strong and muscular legs.

Author: Roger Lockridge

Today we will talk about leg training. I did all the exercises for the muscles of the legs in one day. Got the quadriceps, muscles of the back of the thigh and lower leg. This workout lasted about an hour and ten minutes.

Haven’t heard of the FST-7 yet?

If this is your first time hearing about the FST-7 method, I will quickly get you up to speed. The FST-7 training system was developed and tested by practice in the “Forge of Professionals” by Heni Ramboda. Haney is one of the most revered gurus in modern bodybuilding. Without going into details, FST-7 means the following …

• Fascia (F, fascia). Anatomically, it is a flap or strip of fibrous connective tissue. Fasciae cover, divide, or bind together muscles, organs, and other structures in the human body.
  
• Stretching (S, stretch). Stretching, stretching, or stretching is an action designed to increase length, width, or volume.
  
• Training (T). Special training of a person through exercises and instruction, thanks to which he reaches a level corresponding to the accepted standards of the profession.
  
• Seven (7)… A key series of seven sets.

FST-7 training has been a key success factor for Olympia winners Jay Cutler and Kevin English, as well as many other athletes who already have a Hall of Fame seat reserved.

Before training

I have developed an excellent FST-7 training preparation algorithm and I am not going to change anything in it. Before leaving the house, I drink in skim milk with two tablespoons of protein powder and eat a small portion of oatmeal cooked in water. Plus I take 1000 mg.

The turn comes half an hour before the workout. I take a bottle of water to the gym. It is imperative to maintain optimal hydration levels at all times in order to survive the rest of your workout. In the gym, I will refill the bottle with water and finish it off before finishing my workout.

I must admit that my legs were and remain the weakest link in my muscular system. When I was young, I had to deal with all kinds of leg injuries, from knee injuries on a basketball court to two ankle fractures. In short, my legs have always given me a lot of problems. Of course, I continue to train my leg muscles, but I’m moving forward at a snail’s pace. The dizzying takeoff of working weights is not about me; I just strive to feel every muscle. So, after a ten minute walk on the treadmill, I’m ready to start.

Phase “F” for quads: squats

Since this training turned out to be the longest, I immediately get down to business. Three sets of 12 reps and 90 seconds rest between sets.

• Set 1: 60kg – 12 reps.
  
• Set 2: 85kg – 12 reps.
  
• Set 3: 100kg – 11 reps.

Uh, I feel a burning sensation in the muscles. Moving on to the next exercise.

S phase for quads: leg extension

Without swinging, I proceed to three main sets of 10-12 repetitions, I take 90 seconds to rest.

• Set 1: Weight 35kg – 12 reps.
  
• Set 2: Weight 45kg – 12 reps.
  
• Set 3: Weight 45kg – 12 reps.

Yes! A hell of a job. The quads are on fire.

T-phase for quads: leg press

Again 3 sets of 12 reps with 90 seconds in between. Don’t forget to hydrate your body. I sip water after each set and can drink even more.

• Set 1: Weight 110kg – 12 reps.
  
• Set 2: Weight 150kg – 12 reps.
  
• Set 3: Weight 190kg – 12 reps.

I’m breathing hard and I haven’t even started Phase 7 yet. Part of me hates this workout, but part of me wants to challenge itself and go all the way. Hack squats are going to be a tough challenge, but I can handle it.

Quads Phase 7: Hack Squats

Instead of the usual pancake-laden hack squat machine, I use a modification from Body Masters. Smooth movement makes the task a little easier, but 30 seconds rest between sets makes it much more difficult. You won’t have time to blink an eye.

• 7 sets of 12 reps, 115kg aboard.

I need a break, I need to wander around the hall and catch my breath. I set aside five minutes to rest, after which I move on to the muscles of the back surface. I have to stretch the muscles thoroughly, otherwise it will be very painful later.

Phase “F” for thigh muscles: lying leg curls

After a short pause, I move on to the muscles of the back of the thigh. I start with leg curls. I set the weight less than usual, because I know that the standard load is too tough for me now.

• 3 sets of 12 reps with a weight of 40 kg.
  
• Rest 90 seconds between sets.

I should lie there for another minute, collect my thoughts and prepare for the rest of the workout. To take a note: next time, dilute the quads and muscles of the back surface on different training days.

S phase for thigh muscles: standing leg curls

For this exercise, I use a cable trainer. I’m getting started.

• 3 sets of 12 reps with a weight of 15 kg.
  
• Rest 90 seconds between sets.

My muscles are engulfed in flames, I have not experienced anything like this before. But it’s time to move on to the next stage.

Phase “T” for the muscles of the thigh: deadlift on straight legs

I will stop at 60 kg. I won’t have any problems with this weight, and I don’t want to puff over a heavy barbell. Yes, this is useless, a weight of 60 kg will do an excellent job.

• 3 sets of 12 reps with a weight of 60 kg.
  
• Rest 90 seconds between sets.

There is another round of sevens ahead. I devote one or two minutes to replenishment of water supplies and mental preparation. The farther from the beginning of the training, the higher the role of psychological mood.

Thigh Phase 7: Lying Leg Curl

Here we go again. I have to go back to the prone leg curl machine. Luckily, Haney says you can rest 30-45 seconds between sets. Today I have to take a 45 second pause. Then I’ll work on shortening the rest time and get to 30 seconds.

Forced to reduce the working weight to 25 kg. Technique is more important than weight. I’m going to finish 12 reps on each of the seven sets. I don’t think I would have been able to do this if I had a rest between sets of 30 seconds.

• 7 sets of 12 reps with 25 kg.
  
• 45 seconds to rest after each set.

It will now take me about five minutes again to stretch and recover my breathing. I will definitely break this complex into several workouts in the future, but for now I’m going to finish with the calf muscles. Haney has an example of a workout that only includes two exercises. Yes, today I will choose this option!

Calf Exercises: Seated Calf Raises

I did 3 sets of seated calf raises with a simultaneous load on both legs. Before that, I stretched my muscles thoroughly.

• 3 sets of 12 reps.
  
• 90 seconds between sets.

Finally, I ended this hellish workout with toe raises in the leg press. Did seven sets of 12 reps.

• 7 sets of 12 reps with 110kg.
  
• 45 seconds to rest.

After training

I don’t change anything after training. As usual, I take Vitargo and have a drink right after leaving the hall. At home I eat a large portion of tuna salad and drink water. Remember to take 1000 mg of vitamin C.

To summarize, here are my achievements during this insane leg muscle session.

I did 42 sets in total and now my legs are reminiscent of each of these sets. I talked about the importance of stretching – until the end of the day, I continued to stretch my leg muscles every half hour to relieve pain that I had no doubts about coming soon.

Overall, this program is the best training system I’ve ever done. I highly recommend that you include it in your muscle development plan.

FST-7 Workout Program: Legs

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