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 4-week program
Monday
Squat Day 1
A
Back Squat
4 x 10 @ 65 %
B1
Double KB Front Squat
4 x 10
B2
Lying Leg Curl
4 x 10
C1
Calf Raise
4 x 10
C2
Alternating Reverse Lunge
4 x 20
C3
Ab Wheel
4 x 10
Tuesday
Upper Body Day 1
A
Bench Press
4 x 10 @ 65 %
B
Weighted Chin Ups
4 x 10 @ 65 %
C1
Incline DB Bench Press
4 x 10
C2
Seated Row
4 x 10
D1
Barbell Bicep Curl
4 x 10
D2
Tricep Pushdown
4 x 10
D3
Push-Up
4 x 10
D4
Sit-up
4 x 20
Wednesday
Deadlift Day
A
Deadlift
4 x 10 @ 65 %
B
Hip Thrust
4 x 10 @ 65 %
C1
Romanian Deadlift
4 x 10
C2
Front Foot Elevated Split Squat
4 x 20
C3
Lying Leg Raise On Bench
4 x 15
Friday
Upper Body Day 2
A
Shoulder Press
4 x 10 @ 65 %
B
Inverted Row
4 x 10
C1
Barbell Upright Row
4 x 10
C2
DB Reverse Fly
4 x 10
D1
Plate Front Raise
4 x 10
D2
DB Lateral Raise
4 x 10
D3
Seated Knee Tuck
4 x 20
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