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
Accumulation
A
B1
Front Squat
6 x 5 @ 70 %
B2
Lying Leg Curl
6 x 5 @ 70 %
C1
Split Squat
3 x 10
C2
Romanian Deadlift
3 x 10
D
Ab Wheel
5 x 10
Tuesday
Accumulation
Pre Hab
A
B1
Barbell Bench Press
6 x 5 @ 70 %
B2
Chin-Up
6 x 5 @ 70 %
C1
Wide Grip Row
3 x 10
C2
Reverse Flys
3 x 10
C3
DB Bicep Curls
3 x 10
D
Hanging Knee Raise
5 x 10
Wednesday
Accumulation
Pre Hab
A
B
Deadlift
6 x 5 @ 70 %
C
Lying Leg Curl
6 x 5 @ 70 %
D1
Hip Thrust
3 x 12
D2
Calf Raise
3 x 12
E1
Crunches
3 x 15
E2
Plank
3 x 1:00
Thursday
Accumulation
Pre Hab
A
B1
Standing Strict Press
6 x 5 @ 70 %
B2
Seated Row
6 x 5 @ 70 %
C1
Seated DB Press
3 x 12
C2
Upright Row
3 x 12
C3
Lateral Raise With External Rotation
3 x 12
D
Seated Knee Tuck
5 x 10
Friday
Accumulation
Pre Hab
A
B
Back Squat
6 x 5 @ 70 %
C1
Bulgarian Split Squat
3 x 12
C2
Good Morning
3 x 12
D
Lying Leg Raise On Bench
5 x 10
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