Fortified Body Gym

Coach
Dan Bradley

Features
1 sessions per week
Must use App app to view and log training
Program Training

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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

Strict Press

5 x 4 @ 82.5 %

B2

Lying Leg Curl

5 x 4 @ 82.5 %

C

Hip Thrust

4 x 10

D1

Tricep Pulldown

3 x 12

D2

Calf Raise

3 x 12

D3

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

Strength/Hypertrophy - 5X3 Linear + 5X5 Rep Accumulation (3 day Cyclic)