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 Push Day 1
A1
Foam Roll
1 x 0:05
A2
Banded Shoulder Dislocations
B
Back Squat
3 x 12
C
Bench Press
3 x 12
D1
Shoulder Press
3 x 12
D2
Reverse Lunges
3 x 24
E1
Push-Up
3 x 12
E2
Goblet Squat
3 x 12
F
Swiss Ball Crunches
5 x 20
Wednesday
3 x 12 Pull Day 1
A1
Foam Roll
1 x 22:20
A2
Romanian Deadlift
3 x 20
B
Deadlift
3 x 12
C
Seated Row
3 x 12
D1
Hip Thrust
3 x 12
D2
Reverse Flys
3 x 12
E1
Calf Raise
3 x 12
E2
Barbell Bicep Curl
3 x 12
F
Ab Wheel
5 x 10
Friday
3 x 12 Push Day 2
A1
Foam Roll
1 x 0:05
A2
Banded Shoulder Dislocations
B
Front Squat
3 x 12
C
Incline Bench Press
3 x 12
D1
Bulgarian Split Squat
3 x 24
D2
DB Fly
3 x 12
E1
Pullover
3 x 12
E2
Tricep Pushdown
3 x 12
F
Russian Twist
5 x 20
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