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
Wave Loading Lower Body Strength
A
Back Squat
7, 5, 3 @ 75, 77.5, 80 %
B
Back Squat
7, 5, 3 @ 77.5, 80, 82.5 %
C
Back Squat
7, 5, 3 @ 80, 82.5, 85 %
D
Double KB Front Squat
4 x 10
E
Ab Wheel
4 x 10
Tuesday
Wave Loading Lower Body Strength
A
Bench Press
7, 5, 3 @ 75, 77.5, 80 %
B
Bench Press
7, 5, 3 @ 77.5, 80, 82.5 %
C
Bench Press
7, 5, 3 @ 80, 82.5, 85 %
D
Strict Press
4 x 10
E
Lying Leg Raise On Bench
4 x 30
Wednesday
Deadlift Day
A
Deadlift
4 x 5 @ 70 %
B
Chin-Up
4 x 5 @ 70 %
C1
Hip Thrust
4 x 10
C2
1-Arm DB Row
4 x 20
D
Lying Leg Curl
4 x 10
E
Weight Plate Sit Up
4 x 20
Friday
Total Body Push
A1
Incline Bench Press
4 x 12
A2
Low Box Squat
4 x 12
B1
Push-Up
4 x 12
B2
Goblet Bulgarian Split Squat
4 x 24
C1
Skull Crushers
3 x 12
C2
Seated Knee Tuck
3 x 30
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