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Bodybuilding

Hany Rambod Guides Hadi Choopan Through Intense FST-7 Leg Workout in Prep for 2022 Mr. Olympia

In preparation for 2022 Mr. Olympia, Hadi Choopan annihilated his lower body with a brutal FST-7 leg workout led by his coach Hany Rambod.
Doug Murray

Written by Doug Murray

Last Updated onNovember 18, 2022

Hadi Choopan Leg Workout In

Hadi Choopan (Credit: Evogen/YouTube)

Bodybuilder Hadi Choopan is pushing his limits once again to become a Mr. Olympia champion. In a recent video, Choopan joined his coach Hany Rambod for a brutal FST-7 leg training session as preparations for 2022 Olympia heat up. 

Hadi Choopan is known for never missing when it comes to presenting a conditioned physique at Olympia. His consistent ability to enter the show peeled has made him a threat since his first showing in 2019.

Never placing below fourth, Choopan is a proven commodity in the Men’s Open division. Last year, Choopan placed third behind runner-up Brandon Curry and the reigning two-time champion Mamdouh ‘Big Ramy’ Elssbiay.

View this post on Instagram

A post shared by Hadi Choopan | هادی چوپان (@hadi_choopan)

Despite the result, many fans and figureheads argued that Choopan’s muscle density and detail should have earned him the victory. In fact, seven-time winner Phil Heath believes if Ramy has a similar physique to last year, Choopan or Curry could take his crown in four weeks.

In preparation for the marquee show, Choopan’s coach Hany Rambod revealed that Hadi is bringing a next-level physique. One priority for Choopan this season has been adding muscle mass without sacrificing detailed separation. In Sept., Rambod teased that Choopan was in the best shape of his life. With time dwindling until the biggest show of the year, Choopan showed off his latest leg day workout. 

Hadi Choopan and Hany Rambod’s Intense FST-7 Leg Day Workout

Choopan joined Rambod for his signature FST-7 leg training session. Rambod’s Fascia Stretch Training (FST) is a program typically utilizing exercises in sets of ‘7.’ In most circumstances, this method of training is used to target specific body parts. 

“It’s time to do some legs, Dubai style,” Hany Rambod said.

View this post on Instagram

A post shared by Hadi Choopan | هادی چوپان (@hadi_choopan)

  • Barbell rear squats warm up — x3 8-15 reps 
  • Belt squats — x4 8-12 reps
  • Leg press — x4 12-15 reps
  • Walking lunges — x3 12-15 reps 
  • Hip abductors — x3 12-15 reps 

Barbell rear squats warm-up

Choopan warmed up with barbell rear and front squats.

Belt squats 

Focusing on contractions, Rambod guided Hany through each rep.

“Now we’re going into a belt squat, so on the belt squat, we’re making slight adjustments with foot position throughout the sets but what we want to do is really focus on making sure to get the contraction, keep the tension on the quad,” says Rambod. 

Leg press

After showing off his leg pump, Choopan moved on with a few sets of leg presses.

Walking lunges

“The Persian Wolf’ taxed his lower body with a number of walking lunges next. 

Hip abductors 

Choopan finished his workout with three sets of hip abductors. 

“We just got done hitting legs with Hadi Choopan,” says Rambod. “He just did quads and really focused on a lot of the squats. He was on his legs all day long shaking hands kissing babies literally and now he came in at 11 o’clock at night and is doing legs. This is what it takes.”

After the brutal workout, Rambod shared that Choopan is on track for a successful show next month. After arriving in America a few weeks ago, Hany said Choopan has ‘grown tremendously’ and believes his ‘x-factor’ will push Big Ramy on the Olympia stage. 

View this post on Instagram

A post shared by Hany Rambod (@hanyrambod)

One of the last times Rambod showcased an FST-7 workout, he joined former Women’s Physique Olympia Dana Linn-Bailey. Rambod guided her through an exhausting shoulders training session.

RELATED: Hadi Choopan Shows Off Jacked Physique Update Weeks Out From 2022 Mr. Olympia

Rambod has high hopes for Choopan who is expected to perform in just one month. If Choopan shows the judges improvements from last year’s package, many believe he will be the one to push Big Ramy in December. 

Watch the full video below:

Find complete coverage of the 2022 Mr. Olympia, including pre-judging, event recaps, analysis, and final results at our Olympia coverage hub: FitnessVolt.com/olympia

Published: 18 November, 2022 | 8:52 AM EDT

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Categories: 2022 Mr. Olympia Bodybuilding Mr. Olympia News
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Doug Murray

Doug Murray

Doug Murray is a news writer and editor for FitnessVolt. He has built experience in various sporting fields, including MMA, and has written for a number of leading publications like MMA News, Sportskeeda, and CagesidePress.

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