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 6-week program
Monday
Paused Medium Intensity 80% - 87.5%
A
Low Paused Deadlift
4 x 3 @ 80 %
B
Paused Bench Press
4 x 3 @ 80 %
C
Paused Back Squat
4 x 3 @ 80 %
D
Ab Wheel
4 x 10
Tuesday
Paused Upper Body Medium Intensity 80% - 87.5%
A
Paused Strict Press
4 x 3 @ 80 %
B
Concentric Paused Chin Ups
4 x 3 @ 80 %
C1
Inverted Row
4 x 10
C2
DB Lateral Raise
4 x 10
Wednesday
Lower Body High Intensity > 90%
A
Deadlift
6 x 2 @ 90 %
B
Bench Press
6 x 2 @ 90 %
C
Crunches
4 x 20
Friday
1 1/4 Reps Total Body High Volume 75% - 80%
A
1 1/4 Deadlift
4 x 4 @ 72.5 %
B
1 1/4 Bench Press
4 x 4 @ 72.5 %
C
1 1/4 Goblet Squat
4 x 4
D
1 1/4 Chin Up
4 x 4
E
1 1/4 Strict Press
4 x 4 @ 72.5 %
F
Back Extension
4 x 10
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