Sara

For the best experience, we highly recommend using the FST-7 app on your mobile device or compatible tablet.The website https://fst-7.plankk.com is used for managing your subscription and billing i...

Yes- just tap the “i” (info) icon on the workout image for the workout day you'd like to view. You’ll see a full overview of the workout, including:The exercises includedAny equipment neededAdditio...

Getting Started with Your Workout ProgramThe app is designed to be easy to use and guide you seamlessly through your fitness journey. Here’s how to get started:Choosing Your Workout ProgramThe firs...

Generally there are no standalone warm-up routines. We suggest starting with 5 - 10 minutes of light cardio and dynamic mobility specific to the muscle group you're training that day. Additional co...

While Hany doesn’t take on individual clients directly through the FST-7 App, you can now apply to work with one of his certified coaches through his exclusive coaching platform: The Truth System.T...

Programs inside the app can’t be edited directly. However, we encourage you to treat them as structured guides - not rigid rules. If you need to adjust the number of training days, swap an exercise...

Your starting program depends on your current goals. You can break this down into three main categories:Bulking: If you're in a muscle-building phase, choose from programs like FST-7 Bulking, #Get3...

Cardio is optional, but highly recommended. It’s not always listed in the daily workouts because FST-7 training is heavily focused on resistance training and muscle growth. However, many programs i...

The traditional high-volume format (e.g. 4 sets of 10–12 reps) has shifted instead to two high-effort working sets. Why? Because intensity is essential for maximizing progress.When training to fail...

Yes- each workout program includes built-in rest days—usually one or two per week.Rest days are important for recovery and progress, so make sure to take full advantage of them.