Fst-7 Push Pull Legs: A Step-by-Step Guide to the Program

By Emily Parker

Updated November 2026

An fst-7 push pull legs program combines the classic three-way split with a specific volume method: seven working sets per muscle group, performed with short rest periods and progressive overload. This guide explains what fst-7 means, how to structure your week, how to set your sets, reps, and rest, and how to progress over time. By the end, you will have a printable plan you can run for several training blocks.

What fst-7 Means in a Push Pull Legs Split

FST-7 stands for “Fascia Stretch Training,” a method popularized by bodybuilder Hany Rambod. The core idea is that a set performed to near-failure with a deliberate stretch under load, followed by a short rest, can create a strong training stimulus for a muscle. Within a push pull legs framework, you train chest, shoulders, and triceps on push day, back and biceps on pull day, and quads, hamstrings, glutes, and calves on leg day. FST-7 adds a volume target: about seven hard working sets per muscle group in each session, with rest intervals kept short.

Shopping for one? See our guide: 7 Best Push Pull Legs Split Posters and Training Aids for 2026.

It helps to separate the two parts. The split tells you which muscles train on which day. The fst-7 method tells you how hard and how much each muscle is worked. You can use the split without fst-7, but the method is most useful when you want high, focused volume without adding extra training days.

Before You Start: Setting Up Your Program

Before writing your first session, gather what you need and make a few baseline decisions.

• A training log, either paper or an app, to record load, reps, and rest.
• Access to a bench, cable machine or resistance bands, and dumbbells or barbells.
• An estimate of your one-rep max or a working weight for each exercise (a weight where you can do 8 to 12 reps with 1 to 2 reps left in reserve).
• A training schedule. The classic version runs six days: push, pull, legs, then repeat, with one rest day after the third or sixth session.

If you are new to resistance training, consult a qualified professional or doctor before starting a high-volume program, especially if you have joint, heart, or back issues.

Step 1: Build Your Weekly Split

Most people run push pull legs in one of two ways. The first is a six-day rotation: Push, Pull, Legs, Push, Pull, Legs, then rest. The second is a three-day cycle done twice a week, which gives each muscle more recovery time between sessions. For fst-7, the six-day version is common because the volume per session is already high, and the rest between hitting the same muscle is about 48 to 72 hours.

Sample Weekly Schedule

Step 2: Apply the fst-7 Volume Rule

The defining feature is seven working sets per muscle group in each session. Spread those sets across two to three exercises so no single movement dominates. For example, a chest target of seven sets might look like 3 sets of incline dumbbell press and 4 sets of cable flyes, or 4 sets of barbell bench and 3 sets of dips.

Count only working sets, not warm-ups. A warm-up set is lighter and does not bring you close to failure. A working set is taken to within 1 to 2 reps of failure.

Sets, Reps, and Rest Guidelines

• Compound lifts (bench press, rows, squats, Romanian deadlifts): 6 to 10 reps, rest 90 to 120 seconds.
• Isolation lifts (flyes, curls, leg extensions, lateral raises): 10 to 15 reps, rest 45 to 75 seconds.
• Stretch emphasis: On the lowering or lengthening phase of each rep, take 2 to 3 seconds, and pause briefly at the stretched position where it is safe to do so.
• Rest between sets: Keep it short enough to maintain intensity but long enough to hit your target reps. Many lifters use 60 to 90 seconds for isolation work.

Step 3: Choose Your Exercises for Each Day

Push Day

1. Incline dumbbell press: 3 sets of 8 to 10 reps
2. Flat barbell or machine chest press: 2 sets of 6 to 8 reps
3. Cable or dumbbell fly with a stretch: 2 sets of 12 to 15 reps
4. Seated dumbbell shoulder press: 3 sets of 8 to 10 reps
5. Lateral raise: 2 sets of 12 to 15 reps
6. Triceps pushdown: 3 sets of 10 to 12 reps

Pull Day

1. Pull-up or lat pulldown: 3 sets of 8 to 10 reps
2. Chest-supported row: 3 sets of 8 to 10 reps
3. Single-arm dumbbell row: 2 sets of 10 to 12 reps per side
4. Face pull: 2 sets of 12 to 15 reps
5. Incline dumbbell curl: 3 sets of 10 to 12 reps
6. Hammer curl: 2 sets of 12 reps

Legs Day

1. Back squat or leg press: 3 sets of 8 to 10 reps
2. Romanian deadlift: 3 sets of 8 to 10 reps
3. Leg extension: 2 sets of 12 to 15 reps
4. Lying or seated leg curl: 2 sets of 12 to 15 reps
5. Hip thrust or glute bridge: 2 sets of 10 to 12 reps
6. Standing or seated calf raise: 3 sets of 12 to 15 reps

Step 4: Progress Your Training Over Time

Progressive overload drives results. Use a simple double progression: pick a rep range such as 8 to 12. When you hit the top of the range for all sets with good form, increase the load slightly (2.5 to 5 pounds for upper-body lifts, 5 to 10 pounds for lower-body lifts) and start again at the bottom of the range.

Plan training blocks of four to six weeks. At the end of a block, take a deload week with about half the normal sets and lighter weights. This helps joints and nervous system recover, especially on a high-volume plan.

Signs You Need to Adjust

• Your reps drop across several sessions with no sleep or nutrition explanation.
• Joint pain persists beyond normal muscle soreness.
• Sleep quality drops or resting heart rate stays elevated.

If any of these persist, reduce weekly sets by 20 to 30 percent or add an extra rest day, and seek medical advice if pain continues.

Common Mistakes to Avoid

• Going to failure on every set. Stop 1 to 2 reps short on most working sets. Reserve true failure for the last set of select isolation exercises.
• Counting warm-ups as working sets. This inflates your volume and can lead to overtraining.
• Rushing the stretch. The fst-7 concept relies on controlled lengthening, so slow the eccentric phase.
• Skipping leg day or cutting it short. Lower-body volume is easy to neglect and creates muscle imbalances.
• Ignoring recovery. Seven sets per muscle, six days a week, requires consistent sleep and enough protein and calories.
• Changing exercises every session. Keep the same core lifts for at least four weeks so you can track progression.

Tips for Making fst-7 Work

• Warm up with two light ramp-up sets before your first exercise of each session.
• Use a timer for rest periods so they stay consistent.
• Film one working set per exercise every few weeks to check depth and control.
• If your schedule allows only four or five days, consider a 4-day upper/lower structure instead and keep the fst-7 set count.
• Track bodyweight and performance weekly, and adjust food intake if strength stalls for three or more weeks.

Recommended gear

The gear below helps with the most common equipment gaps in a push pull legs plan. Choose what fits your training space.

• Adjustable dumbbells let you hit incline press, shoulder press, rows, and curls without filling a rack. Look for a set with a wide load range. View on Amazon
• Resistance bands add accommodating resistance to face pulls, pushdowns, and leg curls, and work well when you train at home. View on Amazon
• A lifting belt can support heavy compound sets like squats and rows if you are training at high intensity. View on Amazon
• A training log app or notebook makes it easy to track loads and reps for double progression. View on Amazon

For more program comparisons, see What's a Good Push Pull Legs Split? 7 Best Programs Compared (2026) and Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps. If you are new to the split itself, What Does Push Pull Legs Mean? A Simple Guide to the Split covers the basics. Those who train at home may find Push/Pull Legs Bodyweight Workout: A 6-Day Home Plan With Sets and Reps useful, and if you want a three-day option, see Quick Push Pull Legs Routine: A Step-by-Step 3-Day Plan.

FAQ

What does fst-7 stand for?

FST-7 stands for Fascia Stretch Training, a method that uses seven working sets per muscle group with a deliberate stretch and short rest periods to increase training volume and intensity.

How many days per week should I train fst-7 push pull legs?

Most people run it six days a week, or three days repeated twice per week. Choose the frequency that lets you recover between sessions and keep your target volume.

How long should I rest between sets?

Rest 90 to 120 seconds after heavy compound lifts and 45 to 75 seconds after isolation exercises. Keep rests consistent so you can track progress.

Is fst-7 suitable for beginners?

Beginners often do better starting with lower volume, such as three to four sets per muscle group, and building up gradually. Seek guidance from a qualified coach if you are new to lifting.

Can I do fst-7 with dumbbells only?

Yes. Dumbbells can cover presses, rows, curls, lateral raises, lunges, and Romanian deadlifts, though you may need to adjust exercise selection for leg work.

How long should a fst-7 training block last?

A block of four to six weeks works well, followed by a deload week at roughly half the normal volume and lighter loads.

Do I need to eat more to build muscle on this program?

High-volume training increases energy demand. Most lifters aim for a modest calorie surplus and a protein intake that supports muscle repair. A registered dietitian can help you set targets that match your goals and health needs.

What if my strength drops during the program?

A short dip can come from fatigue. If strength keeps falling for two to three weeks, reduce weekly sets, add a deload, check your sleep, and review your nutrition.

Conclusion

An fst-7 push pull legs program gives you a clear weekly structure and a specific volume target of seven working sets per muscle group. Build your split, apply the set and rest guidelines, and progress with double progression over four- to six-week blocks. Watch for signs of overtraining and adjust volume as needed, and you will have a sustainable plan you can repeat for months.

Related reading

• Women's Push Pull Legs 3-Day Split: A Step-by-Step Plan for Strength and Shape

About Emily Parker

Emily Parker is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.