FST-7

5 days · seven-set finishers

Built on Hany Rambod’s published FST-7 method

Heavy compound work first, then seven sets of the last isolation movement with 30-45 seconds between them. The point is the pump: a lot of blood into a muscle that has already been trained hard.

Your week on Train switches to this one, starting at week 1. Your logged history stays where it is.