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
Cluster Sets Push Day
A
Standing Snow Angels
2 x 10
B
Bench Press
3 x 18
C
Landmine Squat Press
3 x 14
D1
Push-Up
3 x 14
D2
Step-Ups
3 x 28
E
Tricep Pushdown
2, 4, 6, 8, 10
F
Crunch Into Sit Up
3 x 10
Wednesday
Cluster Sets Pull Day
A
Hip Hinge with Band
2 x 10
B
Deadlift
3 x 18
C
DB Incline Row
3 x 14
D1
DB RDL
3 x 14
D2
Supinated Grip Lat Pulll Down
3 x 14
E
Barbell Bicep Curl
2, 4, 6, 8, 10
F
Leg Raise Holding Weight Plate
3 x 20
Friday
Cluster Strength Push/Pull
A
Toe Touch to Squat
2 x 10
B
Back Squat
3 x 18
C
Supinated Grip Barbell Row
3 x 14
D1
Incline Bench Press
3 x 14
D2
Double KB Front Squat
3 x 14
E
Lying Leg Curl
2, 4, 6, 8, 10
F
Lying Leg Raise On Bench
3 x 20
Saturday
Accessory Day 1
A1
DB Fly
3 x 14
A2
Skull Crushers
3 x 14
B1
Seated Hammer Curl
3 x 14
B2
DB Front Raise
3 x 14
C1
Lying Leg Raise On Bench
3 x 20
C2
DB Lateral Raise
3 x 14
C3
Crunches
3 x 20
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