Train Like Phil Heath with AI Precision
Stop watching the clock. Stop forgetting to pose and hydrate. Arvo implements FST-7 perfectly—7 sets, 30-45s rest, maximum pump.
Champions Who Used FST-7
7x
Phil Heath
Mr. Olympia
4x
Jay Cutler
Mr. Olympia
5x
Chris Bumstead
Classic Physique Olympia
Following FST-7 Without an App is Exhausting
Watching the Clock Constantly
30-45 seconds between 7 sets means checking your phone 6 times per FST-7 block. You're distracted when you should be focused on the pump.
Forgetting Hydration & Posing
Sipping water and flexing between sets are crucial parts of FST-7. Most people forget because they're too focused on the burn.
Wrong Exercise Selection
FST-7 should ONLY use isolation/machine exercises. Doing 7 sets of heavy compounds with 30s rest is dangerous. Many people pick the wrong exercises.
Weight Adjustment Guesswork
As you fatigue through 7 sets, you need to adjust weight. Most people either don't adjust (form breaks) or adjust randomly (lose pump).
The 7-Set Protocol Made Simple
FST-7 is designed to create maximum pump by filling muscles with blood faster than it can escape. Arvo manages every detail automatically.
Sets
Per FST-7 block
Rest
Between sets
Reps
Per set
Finisher
Per muscle group
Between Each Set:
Arvo Manages Every FST-7 Detail Automatically
Complete FST-7 configuration. AI-managed rest timers, hydration cues, and posing reminders. All you do is chase the pump.
Auto-Starting Rest Timer
The moment you log a set, a 30-45 second timer starts automatically. You'll never have to look at your phone clock again.
- Vibration/sound alerts
- Countdown visible on screen
- Adjustable 30s or 45s default
Hydration & Posing Cues
Between each set, Arvo reminds you to sip water and flex the target muscle. These details are what separate good pumps from legendary pumps.
- "Sip water now"
- "Flex your chest 10 seconds"
- Muscle-specific pose suggestions
Safe Exercise Selection
FST-7 should ONLY use isolation/machine exercises. Arvo automatically selects safe FST-7 finishers: pec deck, cable flyes, leg extensions, never heavy compounds.
- Machine/isolation only
- Constant tension exercises
- Safe at extreme fatigue
Smart Weight Adjustment
As you fatigue through 7 sets, Arvo suggests weight drops to maintain rep range without losing the pump. Typically -10% after set 4, -20% after set 6.
- Fatigue-based adjustments
- Maintain 10-15 rep target
- Never lose the pump
FST-7: Arvo vs Doing It Yourself
| Feature | Arvo | Manual |
|---|---|---|
| 30-45s Rest Timing | Auto-timer | Watch the clock |
| Hydration Reminders | Every set | Forget |
| Inter-Set Posing Cues | Muscle-specific | Skip it |
| Exercise Selection | Safe isolation only | Risky choices |
| Weight Adjustments | AI-suggested | Guess mid-set |
| 7-Set Counting | Automatic | "Was that 5 or 6?" |
Start Training FST-7 in 5 Minutes
Sign Up
Magic link login. No password. No credit card. Free during beta.
Select FST-7
During onboarding, choose "FST-7" as your training methodology.
Chase the Pump
AI generates your workout with FST-7 finishers. Timers, cues, and tracking automatic.
Frequently Asked Questions
Is there an app for FST-7 training?
Yes! Arvo is the only workout app that implements Hany Rambod's FST-7 (Fascial Stretch Training) with full scientific fidelity. It automatically manages your 7-set finishers with precise 30-45 second rest timers, hydration reminders, and inter-set posing cues. Select 'FST-7' during onboarding and the AI handles everything.
How does Arvo track the 7-set protocol?
Arvo's FST-7 mode activates automatically for final exercises. It counts your 7 sets, enforces short rest periods with an auto-starting timer, reminds you to sip water and flex between sets, and adjusts weight suggestions as fatigue accumulates across the sets.
Does the app handle inter-set posing and hydration?
Absolutely. During FST-7 sets, Arvo prompts you to pose/flex the target muscle and take small sips of water between each set. These are essential parts of Hany Rambod's protocol that most people forget—the app ensures you never skip them.
Can I follow Phil Heath's FST-7 approach in Arvo?
Yes. Arvo implements the same FST-7 principles that helped Phil Heath win 7 Mr. Olympia titles. The AI selects appropriate FST-7 exercises (isolation/machines only), manages the 7-set protocol, and tracks your pump progress across sessions.
How is this different from tracking FST-7 manually?
Manual FST-7 tracking is chaotic: watching the clock for 30-45s rest, remembering to pose and hydrate, selecting safe exercises, adjusting weight as you fatigue. Arvo's AI handles all of this set-by-set. You just focus on the pump.
Is Arvo the official Hany Rambod FST-7 app?
Arvo is not affiliated with Hany Rambod but implements his FST-7 methodology with scientific fidelity based on his public teachings. We've encoded the complete FST-7 protocol: 7 sets, 30-45s rest, isolation exercise selection, hydration, and inter-set flexing.
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