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 8-week program
Monday
5X4 Linear Strength
A
Back Squat
5 x 4 @ 82.5 %
B
Bench Press
5 x 4 @ 82.5 %
C1
Bulgarian Split Squat
4 x 10
C2
Lat Pulldown
4 x 12
D1
DB Bicep Curls
3 x 12
D2
Reverse Flys
3 x 12
D3
Barbell Rollout
3 x 10
Wednesday
5X4 Linear Strength
A
Deadlift
5 x 4 @ 82.5 %
B1
Lying Leg Curl
5 x 4 @ 82.5 %
B2
Seated Row
4 x 12
B3
Hip Thrust
4 x 10
C1
Tricep Pulldown
3 x 12
C2
Calf Raise
3 x 12
C3
Plank
4 x 1:00
Friday
5X5 Strength Rep Accumulation
A
Back Squat
5 x 5 @ 75 %
B
Bench Press
5 x 5 @ 75 %
C1
Chin-Up
4 x 8
C2
Lying Leg Curl
5 x 5 @ 75 %
D1
Machine Shoulder press
3 x 12
D2
Barbell Upright Row
3 x 12
D3
Swiss Ball Crunches
3 x 25
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