FST 7 Big and Ripped 8 Weeks To An Olympia Winning Physique Phase 1 Workout Plans PDF [PDF]

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Phase 1

Day 1 - Quads, Hamstrings, Calves

The early days of Hany Rambod's FST-7: Big and Ripped are all about finding your feet. FST-7 is a style of training that demands a level of intensity few lifters are accustomed to in the gym. During your initial workouts, the thought of maintaining that intensity during a long 7 sets on your last movement—after multiple heavy sets of other movements—may seem terrifying. If you're unaccustomed to FST-7, or if you're a beginning or intermediate lifter, Rambod recommends setting aside any hopes of hitting all 7 FST sets. Aim for 4, and expect even those to make you more sore than you've ever been in your life. Equally important to how many sets you do in the FST sets is consistently doing everything else you should in this program. That means crushing your cardio, hitting abs twice a week, staying on top of your meals and supplements, and nailing every rep of every other movement in the program. You can find the details of the diet, supps, cardio, and abs in the Phase 1 Overview. Keep that page handy throughout the first four weeks of the program. And during Phase One, still make strategic use of intensity techniques such as: • • • •

Forced reps Negatives Peak-contraction pauses Partial reps

You can see examples of how those techniques look for each body part on the FST7: Upper Body Essentials and Lower Body Essentials pages. Each week, one will

also be embedded here. To start, watch Rambod lead Jeremy Buendia through this awesome and terrifying FST-7 quad workout. Remember: Any time you see the words "up to 7 sets" in the programming, that indicates an FST-7 set. For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period. During Phase 2, these sorts of intensity-boosting techniques will only get more important, and you'll start combining movements into FST-7 supersets. For now, just go do the work and start growing!

Day 1: Quads, Hamstrings, Calves Hany Rambod's Tips •

• • •

Back squat: This is the big daddy of all compound movements. Keep your head level and your back as straight as possible. Your feet should be pointed straight ahead, slightly wider than shoulder width. The goal is to use maximum weight, so don't go lower than parallel. Hack squat: Keep your feet shoulder-width apart and toes pointed straight ahead to hit the entire quad area. Stiff-leg deadlift: Arch your back to reduce strain on the lower back and contract the hams at the top of the movement. Standing calf raise: Two big mistakes with this exercise that I see all the time are doing it too fast and not using a full range of motion. Quick, jerky half reps won't produce results. Do slow, controlled movements and hold the contracted position for 2-3 seconds.

Workout Plan

Quads, Hamstrings, Calves Printable Text Leg Extensions 4 sets, 5-8 reps

Barbell Squat 4 sets, 5-8 reps Leg Press 4 sets, 5-8 reps Barbell Walking Lunge 2 sets, 15 steps up and 15 steps back 2 sets, 15 steps (up and back) Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8 reps* Seated Leg Curl 3 sets, 5-8 reps Stiff-Legged Deadlift 3 sets, 5-8 reps Lying Leg Curls 3 sets, 5-8 reps Seated Calf Raise 3 sets, 5-8 reps Standing Calf Raises 3 sets, 5-8 reps Calf Press On The Leg Press Machine FST-7 - Depending on experience level perform between 4-7 sets, 5-8 reps.* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.:: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 2 - Chest, Triceps, and Abs

Hany Rambod's Tips •

•

•

Flat-bench dumbbell press: I prefer using dumbbells on the flat bench, because you can get a greater range of motion than you can with a barbell. Bring your hands in closer for a tight contraction, depending on the size of the dumbbells being used. Close-grip bench press: Place your hands just inside shoulder width and keep your elbows close to the body. Contract your triceps hard at the top of the movement. Bench dip: This version, as opposed to the parallel bars, lets you maintain an upright body position, which puts more stress on the triceps. Make sure the distance between benches allows for a full range of motion.

Workout Plan

Chest and Triceps Chest Dumbbell Bench Press 4 sets, 5-8 reps Dips - Triceps Version 3 sets, 5-8 reps Incline Dumbbell Press 3 sets, 5-8 reps Incline Dumbbell Flyes 3 sets, 5-8 reps (Twisting pinkies inwards) Smith Machine Incline Bench Press Depending on experience level perform between4-7 sets, 5-8 reps Triceps Triceps Pushdown 4 sets, 5-8 reps (With Cambered-Bar) Close-Grip Barbell Bench Press 3 sets, 5-8 reps Bench Dips 3 sets, 5-8 reps Standing Dumbbell Triceps Extension Depending on experience level perform between 4-7 sets, 5-8 reps Abs Crunches 4 x 25 reps Hanging Leg Raises 4 x 20 reps Decline Reverse crunches 4 x 20 reps

*During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.:: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

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Day 3 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times. Here’s how to navigate them: What to do on a much-needed rest day: •

• • • • • •

Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve been pushing really hard in the gym, you might gain something by taking it easy! After all, training just pushes you toward your fitness goals, but rest and proper nutrition are required to get past the finish line. Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a contrast shower (30 seconds hot, 30 seconds cold for a few minutes). Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but not for everyone) Prep your meals for the next 2-3 days or more If your budget and schedule allow, book a massage or some body work with a physical therapist Go for a walk or do some light mobility work to get the blood flowing and decrease soreness Stretch or foam roll. Just do it right!

What to do when you don’t want to rest: • • •

Any of the stuff listed above, including doing nothing. Make fitness fun! Play a sport with friends, do something active you wouldn’t normally do, or try a new activity or low-intensity fitness class. Take the approach recommended by Nick Tumminello, Bodybuilding.com contributor and creator of the True Muscle program: One day of full rest each week is mandatory. Any others can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro" day of arms and abs.

No matter what you do, don’t do too much, too hard. Your time in a program is sacred, so focus on healing up and coming back strong!

Day 4 - Back And Biceps

Hany Rambod's Tips • •

•

Pull-up: Start from a dead hang and go all the way up until your upper chest touches the bar. Use a spotter if you can't do full reps. Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell. Keep a slight arch in your back and "stand up" with the weight. Keep the bar as close to the body as possible throughout the entire movement. Straight barbell curl: Take a shoulder-width grip on the bar. Roll your shoulders back to keep the stress on the biceps. Going heavy is no excuse to use sloppy form, so avoid using excessive body momentum to swing the weight up.

Workout Plan

Back and Biceps Pullups 3 sets, 5-8 reps Barbell Deadlift 4 sets, 5-8 reps Bent Over Barbell Row 4 sets, 5-8 reps (Underhand) Leverage Iso Row Depending on experience level perform 4-7 sets, 5-8 reps*

Biceps Barbell Curl 4 sets, 5-8 reps Hammer Curls 3 sets, 5-8 reps Incline Dumbbell Curl 3 sets, 5-8 reps Machine Preacher Curls Depending on experience level perform 4-7 sets, 5-8 reps* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.:: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 5 - Shoulders, Rear-Delts, And Traps

Hany Rambod's Tips • •

•

Pull-up: Start from a dead hang and go all the way up until your upper chest touches the bar. Use a spotter if you can't do full reps. Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell. Keep a slight arch in your back and "stand up" with the weight. Keep the bar as close to the body as possible throughout the entire movement. Straight barbell curl: Take a shoulder-width grip on the bar. Roll your shoulders back to keep the stress on the biceps. Going heavy is no excuse to use sloppy form, so avoid using excessive body momentum to swing the weight up.

Workout Plan

Shoulders, Rear-Delts, Traps Standing Dumbbell Press 4 sets, 5-8 reps Front Dumbbell Raise 3 sets, 5-8 reps One-Arm Incline Lateral Raise 4 sets, 5-8 reps Machine Lateral Raise Depending on experience level perform 4-7 sets, 5-8 reps* Seated Bent-Over Rear Delt Raise 3 sets, 5-8 reps Reverse Machine Flyes 3 sets, 5-8 reps Barbell Shrug 3 sets, 5-8 reps Smith Machine Shrug Depending on experience level perform 4-7 sets, 5-8 reps* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 6 - Biceps, Triceps, and Abs

Hany Rambod's Tips • • •

Alternating dumbbell curl: Supinate your wrist as much as possible at the top of the movement to focus on the biceps peak. Spider curl: Use a straight bar and hold it slightly narrower than shoulder width to take stress off the elbows. Rope push-down: Take advantage of the increased range of motion by spreading the handles apart at the bottom and turning your pinkies away from your body for a superior contraction.

Workout Plan

Biceps, Triceps and Abs Dumbbell Alternate Bicep Curl 4 sets, 5-8 reps Standing Biceps Cable Curl 3 sets, 5-8 reps (using cambered-bar if available) Concentration Curls 3 sets, 5-8 reps Spider Curl Depending on experience level perform 4-7 sets, 5-8 reps last 3 reps ladders*

Triceps Triceps Pushdown - Rope Attachment 4 sets, 5-8 reps Cable Machine Triceps Extension 3 sets, 5-8 reps + partials at failure Reverse Grip Triceps Pushdown Depending on experience level perform 4-7 sets, 5-8 reps (Contract for 2 secs last 3 reps on last 3 sets)*

Abs Crunches 4 x 25 reps Hanging Leg Raises 4 x 20 reps Decline Reverse crunches 4 x 20 reps *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 7 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times. Here’s how to navigate them:

What to do on a much-needed rest day: •

• • • • • •

Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve been pushing really hard in the gym, you might gain something by taking it easy! After all, training just pushes you toward your fitness goals, but rest and proper nutrition are required to get past the finish line. Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a contrast shower (30 seconds hot, 30 seconds cold for a few minutes). Take an ice bath, a favourite of bodybuilder and triathlete Kris Gethin (but not for everyone) Prep your meals for the next 2-3 days or more If your budget and schedule allow, book a massage or some body work with a physical therapist Go for a walk or do some light mobility work to get the blood flowing and decrease soreness Stretch or foam roll. Just do it right!

What to do when you don’t want to rest: • •

Any of the stuff listed above, including doing nothing. Make fitness fun! Play a sport with friends, do something active you wouldn’t normally do, or try a new activity or low-intensity fitness class.

•

•

Take the approach recommended by Nick Tumminello, Bodybuilding.com contributor and creator of the True Muscle program: One day of full rest each week is mandatory. Any others can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro" day of arms and abs. No matter what you do, don’t do too much, too hard. Your time in a program is sacred, so focus on healing up and coming back strong!

Day 8 - Quads, Hamstrings, And Calves

Even if you're an experienced bodybuilder, Week 1 of FST-7: Big and Ripped most likely brought you to your knees. If not, you probably weren't doing it right! This week is your chance to correct that—or even better, to go do it right a second time. The workouts are the same as last week, at least on paper. Jeremy Buendia's videos with Hany Rambod on the FST-7 Essentials: Upper Body and Lower Body pages are there to show you all the things that the sets and reps below don't. If you're not accustomed to prolonging the final set of the day with forced reps, partials, and peak contraction pauses, it's time to start! This week's video can show you how. Just like last week, your checklist includes cardio 3-4 times a week, abs twice a week, and eating like the champ you want to be. Don't cut corners on any of them! Circle back to the Phase 1 overview for clarification on those details. If you felt queasy or bloated during the intense workouts of Week 1, experiment with preworkout meal timing. It could be that your pre-workout meal either had too much fat, or was too close to your workout. Pros have to think about this stuff. They know that the workout hour is sacred, and everything you can do to make it go better is worth considering. Now go make the most of Week 2!

Hany Rambod's Tips •

• • •

Back squat: This is the big daddy of all compound movements. Keep your head level and your back as straight as possible. Your feet should be pointed straight ahead, slightly wider than shoulder width. The goal is to use maximum weight, so don't go lower than parallel. Hack squat: Keep your feet shoulder-width apart and toes pointed straight ahead to hit the entire quad area. Stiff-leg deadlift: Arch your back to reduce strain on the lower back and contract the hams at the top of the movement. Standing calf raise: Two big mistakes with this exercise that I see all the time are doing it too fast and not using a full range of motion. Quick, jerky half reps won't produce results. Do slow, controlled movements and hold the contracted position for 2-3 seconds.

Day 8: Quads, Hamstrings, Calves

Quads, Hamstrings, Calves Printable Text Leg Extensions 4 sets, 5-8 reps

Barbell Squat 4 sets, 5-8 reps Leg Press 4 sets, 5-8 reps Barbell Walking Lunge 2 sets, 15 steps up and 15 steps back 2 sets, 15 steps (up and back) Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8 reps* Seated Leg Curl 3 sets, 5-8 reps Stiff-Legged Deadlift 3 sets, 5-8 reps Lying Leg Curls 3 sets, 5-8 reps Seated Calf Raise 3 sets, 5-8 reps Standing Calf Raises 3 sets, 5-8 reps Calf Press On The Leg Press Machine FST-7 - Depending on experience level perform between 4-7 sets, 5-8 reps.* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 9 - Chest, Triceps, and Abs

Hany Rambod's Tips •

•

•

Flat-bench dumbbell press: I prefer using dumbbells on the flat bench, because you can get a greater range of motion than you can with a barbell. Bring your hands in closer for a tight contraction, depending on the size of the dumbbells being used. Close-grip bench press: Place your hands just inside shoulder width and keep your elbows close to the body. Contract your triceps hard at the top of the movement. Bench dip: This version, as opposed to the parallel bars, lets you maintain an upright body position, which puts more stress on the triceps. Make sure the distance between benches allows for a full range of motion.

Workout Plan Chest and Triceps

Chest Dumbbell Bench Press 4 sets, 5-8 reps Dips - Triceps Version 3 sets, 5-8 reps Incline Dumbbell Press 3 sets, 5-8 reps Incline Dumbbell Flyes 3 sets, 5-8 reps (Twisting pinkies inwards) Smith Machine Incline Bench Press Depending on experience level perform between4-7 sets, 5-8 reps Triceps Triceps Pushdown 4 sets, 5-8 reps (With Cambered-Bar) Close-Grip Barbell Bench Press 3 sets, 5-8 reps Bench Dips 3 sets, 5-8 reps Standing Dumbbell Triceps Extension Depending on experience level perform between 4-7 sets, 5-8 reps Abs Crunches 4 x 25 reps Hanging Leg Raises 4 x 20 reps Decline Reverse crunches 4 x 20 reps *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 10 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times. Here’s how to navigate them:

What to do on a much-needed rest day: •

• • • • • • •

Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve been pushing really hard in the gym, you might gain something by taking it easy! After all, training just pushes you toward your fitness goals, but rest and proper nutrition are required to get past the finish line. Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a contrast shower (30 seconds hot, 30 seconds cold for a few minutes). Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but not for everyone) Prep your meals for the next 2-3 days or more Read what’s new on Bodybuilding.com to find new techniques, recipes, stay motivated, and more! If your budget and schedule allow, book a massage or some body work with a physical therapist Go for a walk or do some light mobility work to get the blood flowing and decrease soreness Stretch or foam roll. Just do it right!

What to do when you don’t want to rest: • • •

Any of the stuff listed above, including doing nothing. Make fitness fun! Play a sport with friends, do something active you wouldn’t normally do, or try a new activity or low-intensity fitness class. Take the approach recommended by Nick Tumminello, Bodybuilding.com contributor and creator of the True Muscle program: One day of full rest each week is mandatory. Any others can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro" day of arms and abs.

No matter what you do, don’t do too much, too hard. Your time in a program is sacred, so focus on healing up and coming back strong!

Day 11 - Back And Biceps

Hany Rambod's Tips • •

•

Pull-up: Start from a dead hang and go all the way up until your upper chest touches the bar. Use a spotter if you can't do full reps. Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell. Keep a slight arch in your back and "stand up" with the weight. Keep the bar as close to the body as possible throughout the entire movement. Straight barbell curl: Take a shoulder-width grip on the bar. Roll your shoulders back to keep the stress on the biceps. Going heavy is no excuse to use sloppy form, so avoid using excessive body momentum to swing the weight up.

Workout Plan Back and Biceps

Back and Biceps Pullups 3 sets, 5-8 reps Barbell Deadlift 4 sets, 5-8 reps Bent Over Barbell Row 4 sets, 5-8 reps (Underhand) Leverage Iso Row Depending on experience level perform 4-7 sets, 5-8 reps*

Biceps Barbell Curl 4 sets, 5-8 reps Hammer Curls 3 sets, 5-8 reps Incline Dumbbell Curl 3 sets, 5-8 reps Machine Preacher Curls Depending on experience level perform 4-7 sets, 5-8 reps* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 12 - Shoulders, Rear-Delts, And Traps

Hany Rambod's Tips • •

•

Pull-up: Start from a dead hang and go all the way up until your upper chest touches the bar. Use a spotter if you can't do full reps. Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell. Keep a slight arch in your back and "stand up" with the weight. Keep the bar as close to the body as possible throughout the entire movement. Straight barbell curl: Take a shoulder-width grip on the bar. Roll your shoulders back to keep the stress on the biceps. Going heavy is no excuse to use sloppy form, so avoid using excessive body momentum to swing the weight up.

Workout Plan

Shoulders, Rear-Delts, Traps Standing Dumbbell Press 4 sets, 5-8 reps Front Dumbbell Raise 3 sets, 5-8 reps One-Arm Incline Lateral Raise 4 sets, 5-8 reps Machine Lateral Raise Depending on experience level perform 4-7 sets, 5-8 reps* Seated Bent-Over Rear Delt Raise 3 sets, 5-8 reps Reverse Machine Flyes 3 sets, 5-8 reps Barbell Shrug 3 sets, 5-8 reps Smith Machine Shrug Depending on experience level perform 4-7 sets, 5-8 reps* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 13 - Biceps, Triceps, and Abs

Hany Rambod's Tips • • •

Alternating dumbbell curl: Supinate your wrist as much as possible at the top of the movement to focus on the biceps peak. Spider curl: Use a straight bar and hold it slightly narrower than shoulder width to take stress off the elbows. Rope push-down: Take advantage of the increased range of motion by spreading the handles apart at the bottom and turning your pinkies away from your body for a superior contraction.

Workout Plan

Biceps, Triceps and Abs Dumbbell Alternate Bicep Curl 4 sets, 5-8 reps Standing Biceps Cable Curl 3 sets, 5-8 reps (using cambered-bar if available) Concentration Curls 3 sets, 5-8 reps Spider Curl Depending on experience level perform 4-7 sets, 5-8 reps last 3 reps ladders*

Triceps Triceps Pushdown - Rope Attachment 4 sets, 5-8 reps Cable Machine Triceps Extension 3 sets, 5-8 reps + partials at failure Reverse Grip Triceps Pushdown Depending on experience level perform 4-7 sets, 5-8 reps (Contract for 2 secs last 3 reps on last 3 sets)*

Abs Crunches 4 x 25 reps Hanging Leg Raises 4 x 20 reps Decline Reverse crunches 4 x 20 reps *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 14 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times. Here’s how to navigate them:

What to do on a much-needed rest day: •

• • • • • •

Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve been pushing really hard in the gym, you might gain something by taking it easy! After all, training just pushes you toward your fitness goals, but rest and proper nutrition are required to get past the finish line. Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a contrast shower (30 seconds hot, 30 seconds cold for a few minutes). Take an ice bath, a favourite of bodybuilder and triathlete Kris Gethin (but not for everyone) Prep your meals for the next 2-3 days or more If your budget and schedule allow, book a massage or some body work with a physical therapist Go for a walk or do some light mobility work to get the blood flowing and decrease soreness Stretch or foam roll. Just do it right!

What to do when you don’t want to rest: • •

Any of the stuff listed above, including doing nothing. Make fitness fun! Play a sport with friends, do something active you wouldn’t normally do, or try a new activity or low-intensity fitness class.

•

•

Take the approach recommended by Nick Tumminello, Bodybuilding.com contributor and creator of the True Muscle program: One day of full rest each week is mandatory. Any others can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro" day of arms and abs. No matter what you do, don’t do too much, too hard. Your time in a program is sacred, so focus on healing up and coming back strong!

Day 15 - Quads, Hamstrings, And Calves

Have you been limiting yourself to just 4-5 FST sets so far? It's time to start aiming for 6-7, even if you don't always reach that goal. It's worth remembering that in Phase 2, your workouts will start with FST sets rather than finishing with them. So the sooner you can learn to handle the volume, the better. It's understandable if your FST-set rest periods up until now were spent, well, resting. However, now it's time to start using them to flex and stretch the muscles, pushing more blood in and amplifying the growth process. If you've been training by yourself, now's also the time to seek out a training partner to help you push every set to its limit. To see what a difference this can make, look no further than Jeremy Buendia's quad workout with Hany Rambod. This is your most important week yet. Knock of your cardio and abs, then seek out the fire in the weight room!

Hany Rambod's Tips •

• • •

Back squat: This is the big daddy of all compound movements. Keep your head level and your back as straight as possible. Your feet should be pointed straight ahead, slightly wider than shoulder width. The goal is to use maximum weight, so don't go lower than parallel. Hack squat: Keep your feet shoulder-width apart and toes pointed straight ahead to hit the entire quad area. Stiff-leg deadlift: Arch your back to reduce strain on the lower back and contract the hams at the top of the movement. Standing calf raise: Two big mistakes with this exercise that I see all the time are doing it too fast and not using a full range of motion. Quick, jerky half reps won't produce results. Do slow, controlled movements and hold the contracted position for 2-3 seconds.

Day 15: Quads, Hamstrings, Calves

Quads, Hamstrings, Calves Printable Text Leg Extensions 4 sets, 5-8 reps

Barbell Squat 4 sets, 5-8 reps Leg Press 4 sets, 5-8 reps Barbell Walking Lunge 2 sets, 15 steps up and 15 steps back 2 sets, 15 steps (up and back) Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8 reps* Seated Leg Curl 3 sets, 5-8 reps Stiff-Legged Deadlift 3 sets, 5-8 reps Lying Leg Curls 3 sets, 5-8 reps Seated Calf Raise 3 sets, 5-8 reps Standing Calf Raises 3 sets, 5-8 reps Calf Press On The Leg Press Machine FST-7 - Depending on experience level perform between 4-7 sets, 5-8 reps.* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 16 - Chest, Triceps, and Abs

Hany Rambod's Tips •

•

•

Flat-bench dumbbell press: I prefer using dumbbells on the flat bench, because you can get a greater range of motion than you can with a barbell. Bring your hands in closer for a tight contraction, depending on the size of the dumbbells being used. Close-grip bench press: Place your hands just inside shoulder width and keep your elbows close to the body. Contract your triceps hard at the top of the movement. Bench dip: This version, as opposed to the parallel bars, lets you maintain an upright body position, which puts more stress on the triceps. Make sure the distance between benches allows for a full range of motion.

Workout Plan Chest and Triceps

Chest Dumbbell Bench Press 4 sets, 5-8 reps Dips - Triceps Version 3 sets, 5-8 reps Incline Dumbbell Press 3 sets, 5-8 reps Incline Dumbbell Flyes 3 sets, 5-8 reps (Twisting pinkies inwards) Smith Machine Incline Bench Press Depending on experience level perform between4-7 sets, 5-8 reps Triceps Triceps Pushdown 4 sets, 5-8 reps (With Cambered-Bar) Close-Grip Barbell Bench Press 3 sets, 5-8 reps Bench Dips 3 sets, 5-8 reps Standing Dumbbell Triceps Extension Depending on experience level perform between 4-7 sets, 5-8 reps

Abs Use a incline bench for all exercises Incline reverse crunch Incline elbow to knee twist crunch (complete left side then switch to right) (Contract and control all throughout.) Leg Lift Bicycle kicks *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 17 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times. Here’s how to navigate them:

What to do on a much-needed rest day: •

• • • • • • •

Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve been pushing really hard in the gym, you might gain something by taking it easy! After all, training just pushes you toward your fitness goals, but rest and proper nutrition are required to get past the finish line. Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a contrast shower (30 seconds hot, 30 seconds cold for a few minutes). Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but not for everyone) Prep your meals for the next 2-3 days or more Read what’s new on Bodybuilding.com to find new techniques, recipes, stay motivated, and more! If your budget and schedule allow, book a massage or some body work with a physical therapist Go for a walk or do some light mobility work to get the blood flowing and decrease soreness Stretch or foam roll. Just do it right!

What to do when you don’t want to rest: • • •

Any of the stuff listed above, including doing nothing. Make fitness fun! Play a sport with friends, do something active you wouldn’t normally do, or try a new activity or low-intensity fitness class. Take the approach recommended by Nick Tumminello, Bodybuilding.com contributor and creator of the True Muscle program: One day of full rest each week is mandatory. Any others can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro" day of arms and abs.

No matter what you do, don’t do too much, too hard. Your time in a program is sacred, so focus on healing up and coming back strong!

Day 18 - Back And Biceps

Hany Rambod's Tips • •

•

Pull-up: Start from a dead hang and go all the way up until your upper chest touches the bar. Use a spotter if you can't do full reps. Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell. Keep a slight arch in your back and "stand up" with the weight. Keep the bar as close to the body as possible throughout the entire movement. Straight barbell curl: Take a shoulder-width grip on the bar. Roll your shoulders back to keep the stress on the biceps. Going heavy is no excuse to use sloppy form, so avoid using excessive body momentum to swing the weight up.

Workout Plan Back and Biceps

Back and Biceps Pullups 3 sets, 5-8 reps Barbell Deadlift 4 sets, 5-8 reps Bent Over Barbell Row 4 sets, 5-8 reps (Underhand) Leverage Iso Row Depending on experience level perform 4-7 sets, 5-8 reps*

Biceps Barbell Curl 4 sets, 5-8 reps Hammer Curls 3 sets, 5-8 reps Incline Dumbbell Curl 3 sets, 5-8 reps Machine Preacher Curls Depending on experience level perform 4-7 sets, 5-8 reps* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 19 - Shoulders, Rear-Delts, And Traps

Hany Rambod's Tips • •

•

Pull-up: Start from a dead hang and go all the way up until your upper chest touches the bar. Use a spotter if you can't do full reps. Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell. Keep a slight arch in your back and "stand up" with the weight. Keep the bar as close to the body as possible throughout the entire movement. Straight barbell curl: Take a shoulder-width grip on the bar. Roll your shoulders back to keep the stress on the biceps. Going heavy is no excuse to use sloppy form, so avoid using excessive body momentum to swing the weight up.

Workout Plan

Shoulders, Rear-Delts, Traps Standing Dumbbell Press 4 sets, 5-8 reps Front Dumbbell Raise 3 sets, 5-8 reps One-Arm Incline Lateral Raise 4 sets, 5-8 reps Machine Lateral Raise Depending on experience level perform 4-7 sets, 5-8 reps* Seated Bent-Over Rear Delt Raise 3 sets, 5-8 reps Reverse Machine Flyes 3 sets, 5-8 reps Barbell Shrug 3 sets, 5-8 reps Smith Machine Shrug Depending on experience level perform 4-7 sets, 5-8 reps* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 20 - Biceps, Triceps, and Abs

Hany Rambod's Tips • • •

Alternating dumbbell curl: Supinate your wrist as much as possible at the top of the movement to focus on the biceps peak. Spider curl: Use a straight bar and hold it slightly narrower than shoulder width to take stress off the elbows. Rope push-down: Take advantage of the increased range of motion by spreading the handles apart at the bottom and turning your pinkies away from your body for a superior contraction.

Workout Plan

Biceps, Triceps and Abs Dumbbell Alternate Bicep Curl 4 sets, 5-8 reps Standing Biceps Cable Curl 3 sets, 5-8 reps (using cambered-bar if available) Concentration Curls 3 sets, 5-8 reps Spider Curl Depending on experience level perform 4-7 sets, 5-8 reps last 3 reps ladders*

Triceps Triceps Pushdown - Rope Attachment 4 sets, 5-8 reps Cable Machine Triceps Extension 3 sets, 5-8 reps + partials at failure Reverse Grip Triceps Pushdown Depending on experience level perform 4-7 sets, 5-8 reps (Contract for 2 secs last 3 reps on last 3 sets)*

Abs Crunches 4 x 25 reps Hanging Leg Raises 4 x 20 reps Decline Reverse crunches 4 x 20 reps *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 21 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times. Here’s how to navigate them:

What to do on a much-needed rest day: •

• • • • • •

Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve been pushing really hard in the gym, you might gain something by taking it easy! After all, training just pushes you toward your fitness goals, but rest and proper nutrition are required to get past the finish line. Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a contrast shower (30 seconds hot, 30 seconds cold for a few minutes). Take an ice bath, a favourite of bodybuilder and triathlete Kris Gethin (but not for everyone) Prep your meals for the next 2-3 days or more If your budget and schedule allow, book a massage or some body work with a physical therapist Go for a walk or do some light mobility work to get the blood flowing and decrease soreness Stretch or foam roll. Just do it right!

What to do when you don’t want to rest: • •

Any of the stuff listed above, including doing nothing. Make fitness fun! Play a sport with friends, do something active you wouldn’t normally do, or try a new activity or low-intensity fitness class.

•

•

Take the approach recommended by Nick Tumminello, Bodybuilding.com contributor and creator of the True Muscle program: One day of full rest each week is mandatory. Any others can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro" day of arms and abs. No matter what you do, don’t do too much, too hard. Your time in a program is sacred, so focus on healing up and coming back strong!

Day 22 - Quads, Hamstrings, And Calves

You've got five workouts left before everything changes, and an already intense training program gets far crazier. By now, your diet and supplementation should be on autopilot. If they're not, you're definitely not getting everything out of this program that you could. Take a gander at Hany Rambod's growth foods and macronutrient breakdown in the Phase 1 overview, because next week, the calories go down, the foods change, and your nutritional planning or lack thereof will be exposed immediately. Eating right: check. Abs twice a week: check. Cardio 3-4 times a week: check. Now there's nothing left but the workouts. If you still haven't hit 6 or 7 sets on any of the FST finishers thus far, well, there's your goal. Check out how Hany pushes Jeremy's limits in the FST-7 Essentials: Lower Body videos, then try to match that intensity on this week's leg day. Get big. Rest big. Then prepare to get ripped next week.

Hany Rambod's Tips •

• • •

Back squat: This is the big daddy of all compound movements. Keep your head level and your back as straight as possible. Your feet should be pointed straight ahead, slightly wider than shoulder width. The goal is to use maximum weight, so don't go lower than parallel. Hack squat: Keep your feet shoulder-width apart and toes pointed straight ahead to hit the entire quad area. Stiff-leg deadlift: Arch your back to reduce strain on the lower back and contract the hams at the top of the movement. Standing calf raise: Two big mistakes with this exercise that I see all the time are doing it too fast and not using a full range of motion. Quick, jerky half reps won't produce results. Do slow, controlled movements and hold the contracted position for 2-3 seconds.

Day 22: Quads, Hamstrings, Calves

Quads, Hamstrings, Calves Printable Text Leg Extensions 4 sets, 5-8 reps

Barbell Squat 4 sets, 5-8 reps Leg Press 4 sets, 5-8 reps Barbell Walking Lunge 2 sets, 15 steps up and 15 steps back 2 sets, 15 steps (up and back) Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8 reps* Seated Leg Curl 3 sets, 5-8 reps Stiff-Legged Deadlift 3 sets, 5-8 reps Lying Leg Curls 3 sets, 5-8 reps Seated Calf Raise 3 sets, 5-8 reps Standing Calf Raises 3 sets, 5-8 reps Calf Press On The Leg Press Machine FST-7 - Depending on experience level perform between 4-7 sets, 5-8 reps.* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 23 - Chest, Triceps, and Abs

Hany Rambod's Tips •

•

•

Flat-bench dumbbell press: I prefer using dumbbells on the flat bench, because you can get a greater range of motion than you can with a barbell. Bring your hands in closer for a tight contraction, depending on the size of the dumbbells being used. Close-grip bench press: Place your hands just inside shoulder width and keep your elbows close to the body. Contract your triceps hard at the top of the movement. Bench dip: This version, as opposed to the parallel bars, lets you maintain an upright body position, which puts more stress on the triceps. Make sure the distance between benches allows for a full range of motion.

Workout Plan Chest and Triceps

Chest Dumbbell Bench Press 4 sets, 5-8 reps Dips - Triceps Version 3 sets, 5-8 reps Incline Dumbbell Press 3 sets, 5-8 reps Incline Dumbbell Flyes 3 sets, 5-8 reps (Twisting pinkies inwards) Smith Machine Incline Bench Press Depending on experience level perform between4-7 sets, 5-8 reps Triceps Triceps Pushdown 4 sets, 5-8 reps (With Cambered-Bar) Close-Grip Barbell Bench Press 3 sets, 5-8 reps Bench Dips 3 sets, 5-8 reps Standing Dumbbell Triceps Extension Depending on experience level perform between 4-7 sets, 5-8 reps

Abs Use a incline bench for all exercises Incline reverse crunch Incline elbow to knee twist crunch (complete left side then switch to right) (Contract and control all throughout.) Leg Lift Bicycle kicks * Complete each circuit 4 times with each exercise to failure, rest for 45-60 seconds. * During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 24 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times. Here’s how to navigate them:

What to do on a much-needed rest day: •

• • • • • • •

Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve been pushing really hard in the gym, you might gain something by taking it easy! After all, training just pushes you toward your fitness goals, but rest and proper nutrition are required to get past the finish line. Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a contrast shower (30 seconds hot, 30 seconds cold for a few minutes). Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but not for everyone) Prep your meals for the next 2-3 days or more Read what’s new on Bodybuilding.com to find new techniques, recipes, stay motivated, and more! If your budget and schedule allow, book a massage or some body work with a physical therapist Go for a walk or do some light mobility work to get the blood flowing and decrease soreness Stretch or foam roll. Just do it right!

What to do when you don’t want to rest: • • •

Any of the stuff listed above, including doing nothing. Make fitness fun! Play a sport with friends, do something active you wouldn’t normally do, or try a new activity or low-intensity fitness class. Take the approach recommended by Nick Tumminello, Bodybuilding.com contributor and creator of the True Muscle program: One day of full rest each week is mandatory. Any others can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro" day of arms and abs.

No matter what you do, don’t do too much, too hard. Your time in a program is sacred, so focus on healing up and coming back strong!

Day 25- Back And Biceps

Hany Rambod's Tips • •

•

Pull-up: Start from a dead hang and go all the way up until your upper chest touches the bar. Use a spotter if you can't do full reps. Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell. Keep a slight arch in your back and "stand up" with the weight. Keep the bar as close to the body as possible throughout the entire movement. Straight barbell curl: Take a shoulder-width grip on the bar. Roll your shoulders back to keep the stress on the biceps. Going heavy is no excuse to use sloppy form, so avoid using excessive body momentum to swing the weight up.

Workout Plan Back and Biceps

Back and Biceps Pullups 3 sets, 5-8 reps Barbell Deadlift 4 sets, 5-8 reps Bent Over Barbell Row 4 sets, 5-8 reps (Underhand) Leverage Iso Row Depending on experience level perform 4-7 sets, 5-8 reps*

Biceps Barbell Curl 4 sets, 5-8 reps Hammer Curls 3 sets, 5-8 reps Incline Dumbbell Curl 3 sets, 5-8 reps Machine Preacher Curls Depending on experience level perform 4-7 sets, 5-8 reps* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 26 - Shoulders, Rear-Delts, And Traps

Hany Rambod's Tips • •

•

Pull-up: Start from a dead hang and go all the way up until your upper chest touches the bar. Use a spotter if you can't do full reps. Deadlift: Plant your feet shoulder-width apart. Don't try to "lift" the barbell. Keep a slight arch in your back and "stand up" with the weight. Keep the bar as close to the body as possible throughout the entire movement. Straight barbell curl: Take a shoulder-width grip on the bar. Roll your shoulders back to keep the stress on the biceps. Going heavy is no excuse to use sloppy form, so avoid using excessive body momentum to swing the weight up.

Workout Plan

Substitute Machine Later raise if not available with one arm side laterals 5 reps together, then perform 5, 4, 3 ,2, 1 reps alternating between left and right hand side.

Shoulders, Rear-Delts, Traps Standing Dumbbell Press 4 sets, 5-8 reps Front Dumbbell Raise 3 sets, 5-8 reps One-Arm Incline Lateral Raise 4 sets, 5-8 reps Machine Lateral Raise Depending on experience level perform 4-7 sets, 5-8 reps* or Substitute Machine Later with one arm side laterals 5 reps together, then perform 5, 4, 3 ,2, 1 reps alternating between left and right hand side for 7 sets.

Seated Bent-Over Rear Delt Raise 3 sets, 5-8 reps Reverse Machine Flyes 3 sets, 5-8 reps Barbell Shrug 3 sets, 5-8 reps Smith Machine Shrug Depending on experience level perform 4-7 sets, 5-8 reps* *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 27 - Biceps, Triceps, and Abs

Hany Rambod's Tips • • •

Alternating dumbbell curl: Supinate your wrist as much as possible at the top of the movement to focus on the biceps peak. Spider curl: Use a straight bar and hold it slightly narrower than shoulder width to take stress off the elbows. Rope push-down: Take advantage of the increased range of motion by spreading the handles apart at the bottom and turning your pinkies away from your body for a superior contraction.

Workout Plan

Biceps, Triceps and Abs Dumbbell Alternate Bicep Curl 4 sets, 5-8 reps Standing Biceps Cable Curl 3 sets, 5-8 reps (using cambered-bar if available) Concentration Curls 3 sets, 5-8 reps Spider Curl Depending on experience level perform 4-7 sets, 5-8 reps last 3 reps ladders*

Triceps Triceps Pushdown - Rope Attachment 4 sets, 5-8 reps Cable Machine Triceps Extension 3 sets, 5-8 reps + partials at failure Reverse Grip Triceps Pushdown Depending on experience level perform 4-7 sets, 5-8 reps (Contract for 2 secs last 3 reps on last 3 sets)*

Abs Crunches 4 x 25 reps Hanging Leg Raises 4 x 20 reps Decline Reverse crunches 4 x 20 reps *During the FST-7 sets, apply one of four intensity techniques . For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps. •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement. Lower the weight slowly, resisting the eccentric portion of the movement. Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds. Do this for the last 3-4 reps of the last exercise of an exercise. •Partial Reps: After you've finished your rep count, do 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue.

Day 28 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times. Here’s how to navigate them:

What to do on a much-needed rest day: •

• • • • • •

Nothing! Yes, this is OK. You’ll lose nothing by taking it easy. In fact, if you’ve been pushing really hard in the gym, you might gain something by taking it easy! After all, training just pushes you toward your fitness goals, but rest and proper nutrition are required to get past the finish line. Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a contrast shower (30 seconds hot, 30 seconds cold for a few minutes). Take an ice bath, a favourite of bodybuilder and triathlete Kris Gethin (but not for everyone) Prep your meals for the next 2-3 days or more If your budget and schedule allow, book a massage or some body work with a physical therapist Go for a walk or do some light mobility work to get the blood flowing and decrease soreness Stretch or foam roll. Just do it right!

What to do when you don’t want to rest: • •

Any of the stuff listed above, including doing nothing. Make fitness fun! Play a sport with friends, do something active you wouldn’t normally do, or try a new activity or low-intensity fitness class.

•

•

Take the approach recommended by Nick Tumminello, Bodybuilding.com contributor and creator of the True Muscle program: One day of full rest each week is mandatory. Any others can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga. If you must go to the gym, then do a "bro" day of arms and abs. No matter what you do, don’t do too much, too hard. Your time in a program is sacred, so focus on healing up and coming back strong!