ApexBuild

Bodybuilding, Weightlifting, Powerlifting
Coach
Eggert Georg Tómasson

Volume 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.

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Gym 
sample week banner image
phoneMockup
Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

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

H1

GHD Sit-Up

3 x 15

H2

Mountain Climber

3 x 15

H3

Bicycle Sit-Ups

3 x 20

H4

Plank

3 x 0:30

Monday
Week 1 Day 2

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

Tuesday
Recovery

A1

Sauna or steam bath

2 x 12:00

A2

Ice Bath

3 x 2:00

Wednesday
Week 1 Day 4

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

Thursday
Active Recovery 

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

Friday
Week 1 Day 6

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

Coach
coach-avatar Eggert Georg Tómasson

Strong & Fast 2.0