Fortified Body Gym
Coach
Dan Bradley
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
6,12,24 Lower Body
A
B1
Back Squat
4 x 6
B2
Goblet Squat
4 x 12
B3
Alternating Bodyweight Lunge
4 x 24
C1
Elevated Deadlift
4 x 6
C2
Hip Thrust
4 x 12
C3
American KB Swing
4 x 24
D1
Plank
3 x 0:30
D2
Pallof Press Iso hold
3 x 0:30
Tuesday
6,12,24 Upper Body
Pre Hab
A
B1
Chin-Up
4 x 6
B2
V Grip Landmine Row
4 x 12
B3
Wide Grip Lat Pulll Down
4 x 24
C1
Barbell Incline Bench Press
4 x 6
C2
DB Bench Press
4 x 12
C3
Seated Chest Press
4 x 24
Thursday
6,12,24 Lower Body
Pre Hab
A
B1
Back Squat
4 x 6
B2
Hack Squat
4 x 12
B3
Alternating Bodyweight Lunge
4 x 24
C1
Deadlift
4 x 6
C2
RDL
4 x 6
C3
Lying Leg Curl
4 x 24
D1
Plank
3 x 0:30
D2
Pallof Press Iso hold
3 x 0:30
Friday
6,12,24 Upper Body
Pre Hab
A
B1
Chin-Up
4 x 6
B2
Seated Row
4 x 12
B3
Reverse Flys
4 x 24
C1
Standing Strict Press
4 x 6
C2
Incline DB Bench Press
4 x 12
C3
Lateral Raise With External Rotation
4 x 24
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