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Fast 21 Workout: 3 Weeks To A Lean & Shredded Physique
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): | ||
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