Fortified Body Gym

Bodybuilding
Coach
Dan Bradley

Features
1 sessions per week
Must use App app to view and log training
Program Training
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1. Beginner-Friendly Entry Point
Starting at 62.5% 1RM keeps loads manageable while still stimulating growth. Great for beginners or returning lifters.
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2. Built-In Progressive Overload
Each week increases the load slightly, allowing steady, safe gains without burnout—removing the guesswork.
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3. Maximizes Mechanical Tension
The structure builds mechanical tension, one of the most powerful signals for muscle growth, while pushing your limits safely.
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4. Efficient and Time-Saving
A single 3/7 set packs the punch of multiple traditional sets. Ideal for busy schedules or as an intense finisher.
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5. Mental and Muscular Resilience
The increasing reps and short rest periods build focus, grit, and muscular endurance—perfect for toughening up your training.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
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Sample Week
Week 1 of 4-week program
Monday
Lower Push Day

A

Loaded Squat Stretch

2 x 1:00

B1

Back Squat

3, 4, 5, 6, 7 @ 62.5 %

B2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

C1

Back Squat

3, 4, 5, 6, 7 @ 62.5 %

C2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

D1

Back Squat

3, 4, 5, 6, 7 @ 62.5 %

D2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

E1

Bulgarian Split Squat

3 x 20

E2

Seated Calf Raise

3 x 20

E3

Rest

3 x 1:30

F1

Weight Plate Sit Up

4 x 20

F2

Rest

3 x 1:00

Tuesday
Upper body Push Day

A

Standing Snow Angels

2 x 10

B1

Bench Press

3, 4, 5, 6, 7 @ 62.5 %

B2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

C1

Bench Press

3, 4, 5, 6, 7 @ 62.5 %

C2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

D1

Bench Press

3, 4, 5, 6, 7 @ 62.5 %

D2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

E1

Shoulder Press

3 x 10

E2

Plate Front Raise

3 x 10

E3

Rest

3 x 1:30

F1

Leg Throws

4 x 20

F2

Rest

3 x 1:00

Thursday
Lower Body Pull Day

A

Romanian Deadlift

2 x 10

B1

Deadlift

3, 4, 5, 6, 7 @ 62.5 %

B2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

C1

Deadlift

3, 4, 5, 6, 7 @ 62.5 %

C2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

D1

Deadlift

3, 4, 5, 6, 7 @ 62.5 %

D2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

E1

Hip Thrust

3 x 10

E2

Lying Leg Curl

3 x 10

E3

Rest

3 x 1:30

F1

V-Ups

4 x 20

F2

Rest

3 x 1:00

Friday
Upper Body Pull Day

A

T,Y,W & L Shoulder Prep

B1

Inverted Row

3, 4, 5, 6, 7 @ 62.5 %

B2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

C1

Inverted Row

3, 4, 5, 6, 7 @ 62.5 %

C2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

D1

Inverted Row

3, 4, 5, 6, 7 @ 62.5 %

D2

Rest

0:15, 0:15, 0:15, 0:15, 3:00

E1

Wide Grip Lat Pulll Down

3 x 10

E2

Barbell Bicep Curl

3 x 10

E3

Rest

3 x 1:30

F1

Ab Wheel

3 x 10

F2

Rest

1 x 1:00

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Climb Reps. Add Load. Build Muscle.

The Modified 3/7 Progressive Load Method is simple, structured, and incredibly effective. Whether you're a beginner, time-poor lifter, or someone who needs a new growth stimulus—this method gives you everything you need to progress safely and efficiently.

Get Hypertrophy - Modified 3/7 Progressive Load Method (4 days)
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FAQs
1. Is this suitable for beginners?
Yes. The lower starting weight and gradual progression make it ideal for new lifters or those returning to training.
2. Should I increase weight weekly no matter what?
Only if you maintain good form. Repeat a week if needed. Quality always comes first.
3. What if I can't complete all the reps?
That’s normal! Just log your stopping point and try to progress next week. Consistency over perfection.
4. Can I use this during fat loss?
Absolutely. It’s intense, boosts metabolic stress, and preserves muscle while cutting.
5. How long does a 3/7 set take?
Roughly 2–3 minutes. High density, high return.

Customer Reviews

Overall Rating

4.64 out of 5.0

11 Total Ratings



Hypertrophy - Modified 3/7 Progressive Load Method (4 days)