Fortified Body Gym
Features
1 sessions per week
Must use App app to view and log training
Program Training
A1
Loaded Squat Stretch
2 x 1:00 @ 11.02 kg
A2
YTW
2 x 10
B1
Back Squat
14, 12, 10, 8
B2
Rest
4 x 2:00
C1
Bench Press
14, 12, 10, 8
C2
Rest
5 x 2:00
D1
DB Z-Press
3 x 12
D2
Split Squat
3 x 24
D3
Rest
3 x 1:30
E
Hollow Hold
4 x 0:30
A1
Romanian Deadlift
2 x 10
A2
Face pull with external rotation
2 x 10
B1
Elevated Deadlift
14, 12, 10, 8
B2
Rest
4 x 2:00
C1
Seated Row
14, 12, 10, 8
C2
Rest
4 x 1:30
D1
Lat Pulldown
3 x 12
D2
Hip Thrust
3 x 12
D3
Rest
3 x 1:30
E
Leg Raise Holding Weight Plate
4 x 20
A1
Supine Lying Weighted Shoulder Mobility
1 x 10
A2
Side plank banded clam
2 x 10
B1
V Grip Landmine Row
14, 12, 10, 8
B2
Landmine Rotations
4 x 20
B3
Rest
4 x 1:30
C1
Powell raise
3 x 12
C2
Single Leg Wall Assisted RDL
3 x 12
C3
Rest
3 x 1:30
D
Paloff Press
4 x 20
