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
Maximum Effort Bench Day
A1
Band Face Pull
2 x 10
A2
Banded Straight Arm Pulldown
2 x 10
B
Barbell Floor Press with Bands
8, 6, 4, 4, 4, 2, 2, 2, 2, 2
C
Tricep Pushdown
4 x 8
D
Supinated Grip Barbell Row
4 x 10
E
Russian Twist
4 x 20
Wednesday
Maximum Effort Squat/Dead Day
A1
Squat Stretch
2 x 1:00
A2
Banded Shoulder Dislocations
2 x 10
B
Safety Bar Squat
8, 6, 4, 4, 4, 2, 2, 2, 2, 2
C
Hip Thrust
4 x 8
D
Good Morning
4 x 15
E
Sit-up
4 x 20
Friday
Speed Bench Day
A1
Band Face Pull
2 x 10
A2
Banded Straight Arm Pulldown
2 x 10
B
Incline Bench Press
9 x 3 @ 50 %
C
Shoulder Press
4 x 8
D
Incline Reverse Flys
4 x 10
E
Lying Leg Raise On Bench
4 x 20
Saturday
Speed Squat/Deadlift Day
A
Squat Stretch
2 x 10
B
Hack Squat
8 x 2 @ 50 %
C
Deadlift
6 x 1 @ 70 %
D
Nordic Curl on GHD
4 x 8
E
Seated Knee Tuck
4 x 20
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