Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration3 weeks
- Days Per Week6
- Time Per Workout45-60 minutes
- Equipment RequiredBands, Barbell, Bodyweight, Cables, Dumbbells, Machines, Other
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout 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
| 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): | ||
|
||
108 Comments
What wait should i prefer while during
Workout? Like its should be lower to high
Or hight to low ?
Low to high weights.
Hello sir,
I am trying to burn fat, loose weight and shrink my belly area. Can you suggest a workout plan that I can follow please?
Many thanks,
Ni
Hi. Start with this one. I will tell you that you can't isolate belly fat. You're going to lose it all over, and it may be a couple of weeks before you notice any changes with the belly area at all. After you finish this three week program, switch to this.
https://www.muscleandstrength.com/workouts/8-week-fat-incinerator-workout
Hi guys,
Awesome workouts and thanks for this.
I will be starting my 3 week workout plan tomorrow.
Any suggestions though on the dose of each supplement? E.g. how many grams of Creatine per day? Will there be a 1 week loading phase? How many grams of protein per day? Will that be just 30g post workout and the remaining intake eill be done from food throughout the day?
On a separate note, can i take 2 espresso shots for preworkout rather than a supplement? Regarding creatine intake above please also let me know when this should be taken? (I.e. 10g pre and 10g post if loading phase or 5g pre and 5g intra etc)
Thabks again a lot team
Hi - one doubt, answer please. Super set means "do deadlift and lat pulldown in 1st day without any rest back to back" right ? Any two exercises without any rest and switch.
In a same way, triset means do the three exercises without any rest ?
Similarly Giant ab set means "do all the ab exercises without any rest for the 1st set", then take break and start with 2nd set. Your reply would do help. .
Also any alternatives for the machine exercises for people who workout from home ? Dumbbells instead of machine workouts?
Hey Karthi - you're correct about the supersets, tri-sets, and giant set. Check out these two articles for alternatives to gym machines:
- Upper body alternative: https://www.muscleandstrength.com/articles/upper-body-gym-machine-altern...
- Lower body alternatives: https://www.muscleandstrength.com/articles/lower-body-alternatives-your-...
Hey Karthi - your explanation of the superset is correct. Glad to hear you're loving the programs!
Thanks a lot for the reply, Abigail. But one thing is confusing in the page - say for example in chest workout day, it's written as "Incline press to incline fly back to incline press equals one set".
My understanding is do incline press,no rest, do incline fly. 1 set over. 2nd round of superset means again incline press,no rest, do incline fly.
Which is correct? Please reply.
All your workouts are really fantastic ☺️ I've done the fast and furious and lost lot of fat and gained good muscle.
I just started this schedule and I'm done with my first week. I've been eating on a caloric deficit since this is for losing fat. Is that okay? Or should I not be in a caloric deficit?
Hey Harry - great job on crushing your first week! Yes, you should be eating in a caloric deficit for this program.
can i also get a meal plan
can i increase weight every week?
Hey irving - for diet, use our BMR calculator (https://www.muscleandstrength.com/tools/bmr-calculator) to figure out your daily caloric needs. You can increase weight as you see fit. Make sure the weight is one you can move safely and with correct form for the given number of reps.
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 ?
Hello was wondering if I could get the meal plan too?
Thanks
Could you share the meal plan for Fast 21 Workout: 3 Weeks To A Lean & Shredded Physique?
Can i also get the meal plan...
Where is the diet plan please?
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?