Fortified Body Gym
Coach
Dan Bradley
Features
4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Monday
Day 1 Week 1
A1
WORLD'S GREATEST STRETCH
1 x 20
A2
Banded Shoulder Dislocations
1 x 20
B
Paused Back Squat
5 x 3 @ 80 %
C
Incline Bench Press
4 x 5 @ 70 %
D
Touch n go Deadlift
3 x 7 @ 65 %
E
Crunch Into Sit Up
5 x 20
Wednesday
Day 2 Week 1
A1
Banded Glute activation
2 x 1:00
A2
T,Y,W & L Shoulder Prep
1 x 30
B
Paused Bench Press
5 x 3 @ 80 %
C
Deadlift
4 x 5 @ 70 %
D
Back Squat
3 x 7 @ 65 %
E
Ab Wheel
5 x 20
Friday
Day 3 Week 1
A1
Banded Shoulder Dislocations
1 x 20
A2
Squat Stretch
2 x 1:00
B
Low Paused Deadlift
5 x 3 @ 80 %
C
Back Squat
4 x 5 @ 70 %
D
Wide Grip Bench Press
3 x 7 @ 65 %
E
Russian Twist
5 x 20
Saturday
Week 1 Day 4 Accessory Day
A
Lying Weighted Pec Stretch
B
Chin-Up
4 x 8
C
Barbell Upright Row
4 x 8
D
1-Arm DB Row
4 x 16
E
DB Lateral Raise
3 x 12
F
Barbell Bicep Curl
3 x 12
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