Fortified Body Gym
Monthly Linear Periodised (MLP) Program Description:
A Monthly Linear Periodised (MLP) program maintains consistent repetitions throughout the month while progressively increasing the weight each week. This steady increase in intensity ensures continual strength and muscle development while allowing your body to adapt to the workload. Each month introduces a new rep range as part of the progression, focusing on different aspects of fitness such as endurance, hypertrophy, or strength.
This 4-week block features an alternating Upper Push/Lower Pull Day and Upper Pull/Lower Push Day split. The program begins at 12 reps per exercise for the entire month, with a linear progression in weight across the 4 weeks to build strength and stamina within the chosen rep range.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
YTW
3 x 10
A2
Hamstring Stretch with Band
3 x 1:30
B1
Deadlift
3 x 12
B2
Bench Press
3 x 12
B3
Rest
3 x 1:00
C1
DB Shoulder Press
3 x 12
C2
Prone Machine Hamstring Curl
3 x 12
C3
Rest
3 x 1:00
D1
Push-Up
3 x 12
D2
KB Stabilised Dead Bug
5 x 20
D3
Rest
3 x 1:30
A
Banded Ankle Dorsiflexion Mobilization
3 x 20
B1
Goblet Squat
3 x 12
B2
Wide Grip Lat Pulll Down
3 x 12
B3
Rest
3 x 1:30
C1
Split Squat
3 x 24
C2
Seated Row
3 x 12
C3
Rest
3 x 1:30
D1
Reverse Flys
3 x 12
D2
Ab Wheel
3 x 10
D3
Rest
3 x 1:00
