Fortified Body Gym

Coach
Dan Bradley

Features
1 sessions per week
Must use App app to view and log training
Program Training

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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

Conjugate Method Cycle 2