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 4-week program
Monday
Wave Loading Upper Body Strength
A
Bench Press
12, 10, 8
B
Bench Press
12, 10, 8
C1
Bent Over Cable Flys
3 x 12
C2
Tricep Pushdown
3 x 12
D
Lying Leg Raise On Bench
4 x 30
Tuesday
Wave Loading Lower Body Strength
A
Back Squat
12, 10, 8
B
Back Squat
12, 10, 8
C
Leg Extension
4 x 12
D
Calf Raise
3 x 15
E
Ab Wheel
4 x 10
Wednesday
Upper Body Pull
A
Seated Row
12, 10, 8
B
Seated Row
12, 10, 8
C1
Lat Pulldown
3 x 12
C2
DB Reverse Fly
3 x 12
D
Seated Knee Tuck
3 x 30
Thursday
Wave Loading Lower Body Strength
A
Hip Thrust
12, 10, 8
B
Hip Thrust
12, 10, 8
C1
Lying Leg Curl
3 x 12
C2
Back Extension
3 x 12
D
Seated Calf Raise
4 x 20
Friday
Accessory Day
A
DB Bicep Curls
3 x 12
B
DB Lateral Raise
3 x 12
C
Skull Crushers
3 x 12
D
Barbell Upright Row
3 x 20
E
Crunch Into Sit Up
3 x 20
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