Fortified Body Gym
Coach
Dan Bradley
Features
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
Ramp Up Lowers 1
A
Back Squat
10, 10, 10, MAX, MAX
B
Goblet Squat
5 x 10
C1
Leg Press
4 x 12
C2
Leg Extension
4 x 12
D
Ab Wheel
4 x 10
Tuesday
Ramp Up Uppers 1
A
Bench Press
10, 10, 10, MAX, MAX
B
Seated Chest Press
5 x 10
C1
Bent Over Cable Flys
4 x 12
C2
Push-Up
4 x 12
D
Swiss Ball Crunches
4 x 30
Wednesday
Ramp Up Posterior 1
A
Deadlift
10, 10, 10, MAX, MAX
B
Hip Thrust
5 x 10
C1
Romanian Deadlift
4 x 12
C2
Lying Leg Curl
4 x 12
D
Hanging Knee Raise
4 x 20
Thursday
Ramp Up Uppers 2
A
Chin-Up
10, 10, 10, MAX, MAX
B
Seated Row
5 x 10
C1
V bar Lat-pulldown
4 x 12
C2
Incline Reverse Flys
4 x 12
D
Dead Bug
4 x 25
Friday
Ramp Up Shoulders 1
A
Seated DB Press
10, 10, 10, MAX, MAX
B
Machine Shoulder press
5 x 10
C1
DB Lateral Raise
4 x 12
C2
Barbell Bicep Curl
4 x 12
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