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 6-week program
Monday
Eccentric total Body Medium Intensity 80% - 87.5%
A
Deficit Deadlift
4 x 2 @ 82.5 %
B
Bench Press with Band
4 x 2 @ 82.5 %
C
Back Squat with Bands
4 x 2 @ 82.5 %
D
Lying Leg Curl
4 x 3 @ 80 %
Tuesday
Eccentric Upper Body Medium Intensity 80% - 87.5%
A
Strict Press
4 x 2 @ 82.5 %
B
Weighted Chin Ups
4 x 2 @ 82.5 %
C
Wide Grip Row
4 x 8
D
DB Lateral Raise
4 x 10
Wednesday
Eccentric Lower Body High Intensity > 90%
A
Deadlift
6 x 1 @ 92.5 %
B
Bench Press
6 x 1 @ 92.5 %
Thursday
Eccentric Total Body High Intensity > 90%
A
Back Squat
6 x 1 @ 92.5 %
B1
Strict Press
6 x 1 @ 92.5 %
B2
Band Face Pull
5 x 5
C
Weighted Chin Ups
6 x 1 @ 92.5 %
Friday
Total Body Eccentric High Volume 75% - 80%
A1
Deadlift with Band
5 x 4 @ 72.5 %
A2
DB Bench Press
5 x 4 @ 72.5 %
B1
Seated Row
4 x 10
B2
DB Lateral Raise
4 x 10
B3
Tricep Pushdown
4 x 10
C
Back Extension
4 x 10
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