FST-7 4 day split

FST- 7

FST stands for Fascial Stretch Training and the seven refers to 7 sets performed usually as the final exercise of a target bodypart. Basically you train that bodypart on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets to finish off that particular muscle, with minimal rest in between to get the best pump possible. Also during the 7 sets, you should contract the muscle your working and also sup water to ensure full stretching of fascia

There are three types of fascia in the human body, but the type bodybuilders should be concerned about is deep fascia. This is dense fibrous connective tissue that interpenetrates and surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of collagen fibers is what gives the deep fascia its strength and integrity. The amount of elastin fibers determines how much extensibility and resiliency it will have. In other words, some of us have fascia that is thicker and tougher than others.

Please see below my 4 day split routine:

On ALL FST-7 sets, you must use as high weight as possible, only have 30-40 seconds rest between the 7 sets, sip water and tense isolated muscle!

Day 1 – Chest and Biceps

Chest

Flat Dumbbell press 3 x 8-12

Incline dumbbell press 3-4 x 8-12

Incline dumbbell flye 3 x 8-12

Cable crossover 7 x 8-12

Biceps

Alternate dumbbell curls 3-4 x 8-12

Hammer curls 3 x 8-12

Straight bar cable curls 3 x 8-12

EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)

Day 2 – Legs and Abs

Quads

Leg extensions 3-4 x 8-15

Squats 4 x 8-12

leg press 3 x 8-15

Leg extension or leg press 7 x 8-15

Hamstrings

Stiff leg dead lift 3 x 10-12

Seated leg curls 3 x 10-12

Calves

Standing calf raise 4 x 10-12

Calf machine – 3 x 10-12

Calf on leg press -  7 x 10-12

Day 3 – Shoulders and Triceps

Shoulders

Seated dumbbell press 4 x 8-12

Dumbbell front raise 3 x 8-12

Barbell lateral raise 3 x 8-12

Lateral raise machine/barbell lateral raises 7 x 8-12

Triceps

Close-grip bench press 3-4 x 8-12

Dips 3 x 8-12

Overhead cable extension 7 x 8-12

Skull crushers 7 x 8-12

Day 4 – Back and Biceps

Back

Neutral-grip chin-ups 3 x failure

Wide-grip pulldowns 3 x 8-12

Barbell row 3 x 8-12

Closed grip cable row 3 x 8-12

Machine or cable pullover 7 x 8-15

Biceps

Alternate dumbbell curls 3-4 x 8-12

Machine preacher curl 3 x 8-12

Cable curl 3 x 8-12

EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)