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Workout Summary
Build Muscle
Split
Intermediate
3 weeks
6
45-60 minutes
Bands, Barbell, Bodyweight, Cables, Dumbbells, Machines, Other
Male & Female
Download WorkoutWorkout Description
This program consists of 21 days of heavy compound movements mixed with high-intensity training to deliver fast results and help you get in the best shape of your life.
Each day brings something different to the table when it comes to training methods: Heavy core lifts, super sets, drop sets, and giant sets are all part of Fast 21. Separate muscle groups are worked out 6 days a week, including one ab and cardio circuit at the end of the week.
It's important to note that aside from the designated cardio day, cardio should performed after every workout to ensure maximum fat-burning. Types of cardio can vary: sprints, intervals, deadmill sprints, sled-pulls, etc.
Day 1: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Superset: | ||
| A. Deadlift | 4 | 10,8,8,6 |
| B. Lat Pulldown | 4 | 10-12 |
| T-Bar Row | 4 | 12,8,8,6 |
| Superset: | ||
| A. Rope Pullover | 3 | 15 |
| B. Dumbbell Row | 4 | 12 |
Day 2: Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Slight Incline Dumbbell Press | 4 | 10,8,8,6 |
| Superset:* | ||
| A. Incline Press | 3 | 10 |
| B. Incline Fly | 3 | 5 |
| Note: Immediately transition between exercises: Incline Press to Incline Fly, back to Incline Press equals one set. | ||
| Superset: | ||
| A. Cable Crossover | 4 | 12-15 |
| B. Machine Press | 4 | 12-15 |
| Triset: | ||
| A. Skull Crusher | 3 | 12 |
| B. Machine Dip (or Weighted Dip w/Chain) | 3 | 12 |
| C. Rope Pushdown | 3 | 12 |
Day 3: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 10,8,8,6 |
| Dumbbell Lunges (per leg, 30 total per set) | 3 | 15 |
| Triset: | ||
| A. Leg Press | 3 | 15 |
| B. Leg Curl | 3 | 15 |
| C. Leg Extension | 3 | 15 |
Day 4: Arms
| Exercise | Sets | Reps |
|---|---|---|
| Triset (Warm-Up): | ||
| A. Cable Pushdown | 3 | 15 |
| B. Cable Curl | 3 | 15 |
| C. Seated Dumbbell Curl | 3 | 15 |
| Triset: | ||
| A. Close-Grip Press | 4 | 12-15 |
| B. Barbell Drag Curl | 4 | 12-15 |
| C. Chain Curl | 4 | 12-15 |
| Triset: | ||
| A. Resistance Band Pushdowns | 3 | 15 |
| B. Overhead Cable Extension | 3 | 15 |
| C. Single Arm Cable Curl | 3 | 15 |
Day 5: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Warm-Up: Dumbbell Press | 3 | 15 |
| Triset: | ||
| A. Machine Press | 3 | 10-12 |
| B. Upright Row | 3 | 10-12 |
| C. Barbell Shrugs | 3 | 10-12 |
| Front Raise (w/Plate) | 4 | 12-15 |
| Superset: | ||
| A. Bent-Over Raise | 3 | 15 |
| B. High Cable Rope Pulls | 3 | 15 |
| Cable Side Raise (per arm) | 3 | 15 |
Day 6: Abs & Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Giant Ab Circuit: | ||
| A. Single-Leg Rope Crunch (per arm) | 3 | 15 |
| B. Cable Leg Lift | 3 | 15 |
| C. Leg Lift | 3 | 15 |
| D. Rope Crunch | 3 | 15 |
| E. Plank Lifts (per side) | 3 | 15 |
| Cardio (10-15mins): | ||
|
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91 Comments+ Post Comment
Hi,
Any Meal Plan suggestion.
Thanks
3 weeks diet plan sheared
Surya, can i have it too?? Thanks!!
Hi Surya,
Cloud you please share the meal plan?
Hoi Surya
can you the meal plan ?
Sorry for my ingenuity, but the first day says back and biceps, but i dont see biceps exercises on the table?!
this guy is a model. It would a year to look like that. your diet would have to be flawless. the workout is a good one but you couldn't use the same workout more than 2 mouths
I don't have access to chains for the chain curls. What is the best substitute exercise? Thanks in advance!
Cardio (10-15mins):
• 30secs. Deadmill Sprint
I think they mean Treadmill sprint. XD Sounds awesome though.
Chris - by "deadmill" he means include jog on an treadmill that is turned OFF. I think there's a video of this somewhere. You should try it, it takes a lot of effort and you'll definitely feel as much the next day!
DEADMILL IS USING YOUR OWN STRENGHT TO WORK ON THE TREADMILL,
Day 1 is back and biceps, but all workouts are back exercises, where are the bicep workouts?
I must've signed up to get alerts on this thread. anyway, it looks like it was a similar comment was made last summer and has the below reply from the author:
Posted Mon, 07/06/2015 - 18:06
whitneyreid
sorry, we didn't cover biceps in day 1 of the plan.
its more of just a quick pump on Biceps after training back.. usually 5x15-20 reps on the cable curls and some light incline db curls.
1- Why do a few chest exercises ?
2- How long has continued this program ?
Highly recommend this workout. I would advise watching the videos and strictly following the program to a rep. I have never felt so invigorated from a workout and I always look forward to the next one. I'm in my fifth week now. I love this style of workout. If anyone knows any other workouts like this posted by Whitney, link them please. I would like the same type of workout, just some subtle changes to keep it interesting.
Hey Richard,
I completely agree. I return to this format pretty often.
Most recently I started this workout inspired by the Navy Seal film 13 hours. It was featured in Men's Health - It's a pyramid cadence. I also mix in fartlek and interval outdoor and trail runs now that the weather is turning.
Check it out, lemme know what you think:
https://www.popworkouts.com/john-krasinski-navy-seal-ripped/
Hi Richard,
You can do Mike O'Hearn's Power Bodybuilding workout.
It looks same and very intense.
Hi there
- what if I skip the day 6 and do the abs 2time weekly like in day 1and 4 or 5
Is there is problem
- rest between sets 30 to 60 and exercise around 120 to 180
- food I think same others clean quality food
Thanks
Hi Khalid
Yes, you can switch the abs days if you want but you still need to do some type of cardio on day 6
I want to start this workout.
During the same exercise do I change the weigth each set (increasing, decreasing or constant)?
Thank you.
Hi Bert,
no expert here but Fast21 is a progressive overload workout. so there's a % increase in weight for the sets that are in a descending reps cadence. of course, listen to your body! If you fail on set 2, i wouldnt increase the weight for set 3 just yet...
Hey Mike. Thx for advice. At moment Im doing 4 day power muscle burn workout. In 2 weeks I will start with this workout.
Hey Mike,
Thx for keeping interest. I havent started this workout. I was on holiday and now I just started new job and including travelling time, I am not sure I can manage a 6 day training schedule. I am planning to start next week and see if I can combine it with new job.
Hey Bert -
Just Checkin on your progress. How's it going so far?
hey Mike thx for reply.
With the exercises which have the same reps for each sets, what's the best thing to do concerning weight. increasing or constant?
Thanks.
Hey Bert - for me it depends on where i fail. If i can do the 3-4 sets with the same weight with little struggle then its time to up the ante. I would suggest maybe maintaining the weight for 3 of the 4 sets (or 2 of 3) and adding weight for that last set to determine if its time to weight up. does that make sense? My disclaimer again: no expert, just trying to make this stuff fluid, progressive and routine! How's it coming for you so far?
When i do my sets should i start from 10 reps to 6, or the other way around.
thank you
When i do my sets should i start from 10 reps to 6, or the other way around.
thank you
I started the workout on Monday and I'm on day 4. I was wondering what the rest periods are in between super/giant sets. Is it 60 secs? 90 secs? Great workout btw.
Do I have to do sprint/active rest everyday or just normal cardio?
Btw, great workout!
Hi. I'm 25 with 179 cm height & 58 kilogram weight. I'm skinny I went to gym for two year frequently. but I don't get enough weight.I don't know what can I do to increase weight with no fat?
ap exercise karo dait pe dhayn rakho light wait s masculer banti h or heavy wait se bulk bordy hoti h koshish. kro ki neutral banao strength or stamina laao har 2hour kuch na kuch khaoo
we don't have any rope here. so can i do it with bar instead?
Long,
Sure, that's fine to use instead.
Hi, Is this plan good for girls? asian body girls. i am thin and mostly want make muscle specially for butt. thanks
can i continue this plan after 21 days?
Hani,
Sure, you could continue it indefinitely provided progressive overload and exercise progressions were employed.
No
question so we do the same work out for the 21 days
Ok I'm a bit confused with that last giant set on leg day cause what is said, written and shown seems all different... I what order should I do those 3 exercises? Thanks :)
What diet can be followed?
Can i eat some rice on rest day
Yes, you can eat rice everyday. What is your current meal plan?
I never once was 100% successful with Day 2's incline dumbbell press/flye superset! Even with pushing a very light weight it feels more like my arms vs gravity.
Nevertheless I push until fail which is fine with me - Im going to continue working at it! Any suggestions for success here?
Mike,
Give yourself a little time between sets, even if you have to rest a couple seconds between supersets.
Eventually you will build up the endurance... keep it up.
Hello,
I was able to complete the 21 days with no injuries and an invigorated desire to train harder and smarter.
I am going to continue the regiment with a few slight alternate exercises and while maintaining the framework. Any suggestions on calf exercises or Bodyweight (pull-ups, etc)?
Glad to hear this! I stick to basic calf exercises, standing calf raises/seated calf machine.. as far as bodyweight exercises, yes incorporate them throughout the workout for example- pull-ups as a back warm up exercise, dips and push ups can be included in your chest and tri supersets.
Great workout, plan, Whitney and team! First week in, and already I'm seeing *some* results and definitely feeling the burn. I had a couple of questions though:
1) What general warmup, if any, do you recommend before starting the workout? Something like the elliptical, pushups, KB swings, etc? Or do you recommend blowing through the supersets and then doing cardio and cooldowns?
2) What is a good rest period between the supersets and giant sets?
3) What are some good alternatives for the barbell exercises, especially in gyms that have 10x the population in your videos, haha! For examples, could cable shrugs work as effectively as barbell shrugs?
Thanks in advance for the advice!
Anatole
Glad your are seeing results! I will typically do 2-3 very light sets for a warm up before I get into the workout. For example on chest day, 2x20 flat bench DB press.
I keep my rest to a minimum, rarely do I take more than a 1min rest between sets. I focus on getting a pump and keeping my heart rate up the entire workout.
Yes, I know most gyms are extremely crowded with people talking on their phones and taking up space... I am going to have an extended version of FAST 21 available in a few weeks that will show multiple variations of the exercises in the plan.
Looking very forward to the extended version!
Anatole,
1) A general warmup is recommended. Determining your asymmetries and individual weaknesses should be conducted by a professional who understand biomechanics and functional movement but you could experiment with a few of the mobility drills I have in this YouTube playlist: https://www.youtube.com/watch?v=RaXt4JBo08s&list=PL7XNGdouGomSOPd1lGLsDc...
2) I would recommend anywhere from 60-75 seconds for most. If necessary you could go as high as 90 seconds depending upon your individual recovery.
3) For the shrugs you could use DBs as those are just as effective. For most exercises you could do the DB alternative and that wold work just as well depending upon the loading required.
You