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 5-week program
Monday
Push Day 1
A
Back Squat
5, 5, MAX @ 65, 75, 85 %
B
Bench Press
5 x 5 @ 75 %
C1
Bench Step Ups
3 x 16
C2
DB Floor Press
3 x 16
D1
Ab Wheel
3 x 10
D2
Crunches
3 x 15
Wednesday
Pull Day 1
A
Deadlift
5, 5, MAX @ 65, 75, 85 %
B
Chin-Up
5 x 5 @ 75 %
C1
Lying Leg Curl
3 x 16
C2
V Grip Landmine Row
3 x 16
D1
Seated Knee Tuck
3 x 10
D2
Plank
3 x 1:00
Friday
Push Day 2
A
Bench Press
5, 5, MAX @ 65, 75, 85 %
B
Front Squat
5 x 5 @ 75 %
C1
Shoulder Press
3 x 16
C2
DB Reverse Lunge
3 x 16
D1
KB Stabilised Dead Bug
3 x 10
D2
Hyperextension
3 x 10
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