Fortified Body Gym
Coach
Dan Bradley
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
Pyramid Push Day
A
Loaded Squat Stretch
2 x 1:00
B
Back Squat
14, 12, 10, 8 @ 60, 65, 70, 75 %
C1
Incline DB Bench Press
3 x 12
C2
Goblet Cyclist Squat
3 x 12
D1
DB Skull Crusher
3 x 12
D2
DB Incline Fly
3 x 12
E
Leg Raise Holding Weight Plate
3 x 20
Wednesday
Pyramid Pull Day
A
Romanian Deadlift
2 x 10
B
Deadlift
14, 12, 10, 8 @ 60, 65, 70, 75 %
C1
V bar Lat-pulldown
3 x 12
C2
Hip Thrust
3 x 12
D1
DB Bicep Curls
3 x 12
D2
Incline Reverse Flys
3 x 12
E
Weight Plate Sit Up
3 x 20
Friday
Pyramid Push/Pull Day
A
Banded Shoulder Circles (Helicopters)
1 x 20
B
Bench Press
14, 12, 10, 8 @ 60, 65, 70, 75 %
C1
Wide Grip Seated Row
3 x 12
C2
Split Squat
3 x 24
D1
DB Shoulder Press
3 x 12
D2
Lying Leg Curl
3 x 12
E
KB Russian Twist
3 x 20
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