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
Squat Accumulation
A
Squat Stretch
3 x 0:30
B
Back Squat
10 x 5 @ 60 %
C
Alternating Reverse Lunge
4 x 24
D
Goblet Squat
4 x 12
E
Hanging Knee Raise
5 x 10
Tuesday
Bench Accumulation
A
Banded Shoulder Dislocations
3 x 10
B
Bench Press
10 x 5 @ 60 %
C1
Seated Row
4 x 12
C2
DB Lateral Raise
4 x 12
D
Crunches
5 x 10
Thursday
Deadlift Accumulation
A
Romanian Deadlift
2 x 10 @ 44.09 kg
B
Deadlift
10 x 5 @ 60 %
C1
Lying Leg Curl
4 x 12
C2
Calf Raise
4 x 12
C3
Hip Thrust
4 x 12
D
Ab Wheel
5 x 10
Friday
Deadlift & Bench Accumulation
Pre Hab
A
B
Back Squat
5 x 10 @ 60 %
C
Bench Press
5 x 10 @ 60 %
D1
Step-Ups
4 x 12
D2
Push-Up
4 x 12
D3
Seated Row
4 x 12
E
Plank
4 x 1:00
Saturday
Upper Body Accessory Accumulation
Pre Hab
A
B1
DB Shoulder Press
5 x 10 @ 60 %
B2
Chin-Up
5 x 6
C1
Barbell Bicep Curl
4 x 12
C2
Tricep Pushdown
4 x 12
D
Lying Leg Raise On Bench
4 x 20
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