Fortified Body Gym

Coach
Dan Bradley

This is a modified variation of the 3/7 method, a high-volume, metabolically driven training protocol, has demonstrated effectiveness in increasing both strength and muscle mass. Here's a simplified guide:

  1. Choose an exercise, such as bicep curls or bench press.
  2. Perform 5 sets with approximately 70% of your one-repetition maximum (1-RM).
  3. Begin with 3 reps, followed by a 15-second rest. Then, perform 4 reps, followed by another 15-second rest. Continue with 5 reps, 6 reps, and a final set of 7 reps, resting for 15 seconds between each set.
  4. Rest for 3 minutes after completing all sets.
  5. Repeat the entire process three times for a comprehensive workout session
Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Monday
Lower Push Day

A1

Back Squat

3, 4, 5, 6, 7 @ 65 %

A2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

B1

Back Squat

3, 4, 5, 6, 7 @ 65 %

B2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

C1

Back Squat

3, 4, 5, 6, 7 @ 65 %

C2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

D1

Bulgarian Split Squat

3 x 20

D2

Seated Calf Raise

3 x 20

E

Weight Plate Sit Up

4 x 20

Tuesday
Upper body Push Day

A1

Rest

0:15, 0:15, 0:15, 0:15, 3:00

A2

Bench Press

3, 4, 5, 6, 7 @ 65 %

B1

Bench Press

3, 4, 5, 6, 7 @ 65 %

B2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

C1

Bench Press

3, 4, 5, 6, 7 @ 65 %

C2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

D1

Shoulder Press

3 x 10

D2

Plate Front Raise

3 x 20

E

Leg Throws

4 x 20

Thursday
Lower Body Pull Day

A1

Deadlift

3, 4, 5, 6, 7 @ 65 %

A2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

B1

Deadlift

3, 4, 5, 6, 7 @ 65 %

B2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

C1

Deadlift

3, 4, 5, 6, 7 @ 65 %

C2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

D1

Hip Thrust

3 x 10

D2

Calf Raise

3 x 20

E

V-Ups

4 x 20

Friday
Upper Body Pull Day

A1

Rest

0:15, 0:15, 0:15, 0:15, 3:00

A2

Inverted Row

3, 4, 5, 6, 7 @ 65 %

B1

Inverted Row

3, 4, 5, 6, 7 @ 65 %

B2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

C1

Inverted Row

3, 4, 5, 6, 7 @ 65 %

C2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

D1

Lat Pulldown

3 x 10

D2

Barbell Bicep Curl

3 x 10

E

Suitcase + Bottoms Up KB Carry

4 x 20

Strength/Hypertrophy - Linear Resistance Increase 3/7 Method (4 days)