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 5-week program
Monday
3 x 12 Upper Body Push
A
T,Y,W & L Shoulder Prep
1 x 0:05
B
Bench Press
3 x MAX @ 70 %
C
Incline DB Bench Press
3 x MAX @ 70 %
D
Shoulder Press
3 x MAX @ 70 %
E
Push-Up
3 x MAX
F
Swiss Ball Crunches
5 x 20
Tuesday
3 x 12 Posterior Chain
A
Romanian Deadlift
1 x 15 @ 44.09 kg
B
Deadlift
3 x MAX @ 70 %
C
Hip Thrust
3 x MAX @ 70 %
D
Romanian Deadlift
3 x MAX @ 70 %
E
Lying Leg Curl
3 x MAX @ 70 %
F
Lying Leg Raise On Bench
5 x 20
Thursday
3 x 12 Lower Body Push
A
Back Squat
1 x 15 @ 44.09 kg
B
Back Squat
3 x MAX @ 70 %
C
Split Squat
3 x 24
D
Double KB Front Squat
3 x 12
E
Calf Raise
3 x 12
F
Ab Wheel
5 x 15
Friday
3 x 12 Upper Body Pull
A
T,Y,W & L Shoulder Prep
1 x 0:05
B
Chin-Up
3 x MAX
C
Seated Row
3 x MAX @ 70 %
D
Lat Pulldown
3 x MAX @ 70 %
E
Incline Reverse Flys
3 x MAX
F
Seated Knee Tuck
5 x 20
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