ApexBuild
Bodybuilding, Weightlifting, PowerliftingVolume 2 of "Fast & Strong" presents a new approach with four weekly exercises (as opposed to the five in Volume 1). Notably, we've incorporated an optional yet highly recommended active recovery day.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Seated Box Jump
5 x 3
B
Clean Pull + Power Clean
@ 65 %
C
Back Squat
1, 5, 5 @ 87.5, 77.5, 77.5 %
D
Close Grip Bench Press
3 x 8 @ 68 %
E
Romanian Deadlift
2 x 10 @ 63 %
F
Chest-Supported DB Row
4 x 10
G
DB Lateral Raise
4 x 20
A
Box jump Push Up
3 x 3
B
Bench Press
4 x 6 @ 73 %
C
Pin Squat//AndersonSquat
3 x 8 @ 6
D
Neutral Grip Pulldown
4 x 8 @ 9
E
Skull Crushers
3 x 10 @ 10
F
Barbell srtrict curl with EZ-bar
4 x 8
G
Rope Face Pull
3 x 20
H1
GHD Sit-Up
3 x 15
H2
Hanging Knee Raise
3 x 12
A1
Sauna or steam bath
2 x 12:00
A2
Ice Bath
3 x 2:00
A
Snatch Pull + Snatch
@ 70 %
B
Deadlift
1 x 4 @ 85 %
C
Paused Deadlift
2 x 4 @ 67.5 %
D1
Strict Press
2 x 8 @ 70 %
D2
Band Pull-Apart
4 x 20
E
Single hand Landmine Shoulder Press
3 x 12
F
Cable Lat Pullover
3 x 20 @ 7
G
Hammer Curl
4 x 10 @ 9
H
Calf Raise
3 x 12 @ 10
Machine Conditioning - Row & Bike
A
Row 1:30 min Bike 1:30 min Continue until you have completed 6k meters on bike and 2.5 k rowing Remember this is easy going - not high intensity
Med Ball Abs
B
3 rounds of: 20 lying Toe touches 10/10 alt V-ups 20 Russian twist 20 Sit ups 10 ab wheel rollout
C
A
Back Squat
4 x 6 @ 70 %
B
Bench Press
1, 3, 3, 3 @ 90, 82.5, 82.5, 82.5 %
C
Inverted Row
3 x 12
D
Lying Leg Curl
3 x 12
E
Side Plank with Banded Clamshell (Dynamic)
15, 12, 12
F
GHD nordic hamstring curl
3 x 10
