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 6-week program
Monday
5X5 Strength bench
A1
Bench Press
5 x 5 @ 75 %
A2
Seated Row
5 x 5 @ 75 %
B1
Seated DB Shoulder Press
5 x 5 @ 75 %
B2
Chin-Up
5 x 5
C1
Tricep Pulldown
3 x 10
C2
Plank
1:00, 1:00, 1:00, 0:01
Tuesday
5X5 Strength
A
Back Squat
5 x 5 @ 75 %
B
Bulgarian Split Squat
5 x 5 @ 75 %
C
Hack Squat
5 x 5 @ 75 %
D
Barbell Rollout
3 x 10
Wednesday
5X5 Strength deads
A
Deadlift
5 x 5 @ 75 %
B
Lying Leg Curl
5 x 5 @ 75 %
C
Hip Thrust
5 x 5 @ 75 %
D
Seated Calf Raises
3 x 15
Thursday
Pyramid
A1
DB Bench Press
15, 12, 10, 8, 6
A2
Lat Pulldown
15, 12, 10, 8, 6
B1
Seated Row
3 x 12
B2
Tricep Pushdown
3 x 12
B3
Upright Row
3 x 12
C1
DB Lateral Raise
3 x 12
C2
DB Bicep Curls
3 x 12
C3
Reverse Flys
3 x 12
Friday
Pyramid
A
Back Squat
15, 12, 10, 8, 6
B
Reverse Lunges
3 x 12
C
Leg Extension
3 x 12
D
Calf Raise
3 x 12
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