Split #3: Refine | fastr

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fastr Fat Loss

fastr Lifestyle

Introduction
Lifestyle
Holy Trinity
The Fire Rises

fastr Walking Protocol

Why?
Program Walking Standards
Tips

fastr Nutrition

Process
Intermittent Fasting
Calorie Deficits
Protein
Eliminate
5 fastr Principles

fastr Lifting

Process
Philosophy
Split #1: Aesthetic Maintenance
Split #2: Minimalist
Split #3: Refine
Core

Aesthetic Maintenance (Weeks 1-5)

Legs + Traps
Chest + Biceps + Rear Delts
Back + Shoulders + Triceps

Minimalist (Weeks 6-9)

Legs + Shoulders
Back + Biceps
Chest + Triceps

Refine (Weeks 10-12)

Back + Triceps + Calves
Chest + Biceps + Quads
Shoulders + Posterior Chain

fastr Neck Training

Neck Tutorial

fastr Tracker

Optimization Journal

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Split #3: Refine

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