Physically Fortified - Strength - Two-A-Day
JoshStrength
This is the full two-a-day STRENGTH version of Physically Fortified.
The program operates on a 10-day training week and spans roughly 12 calendar weeks. Sessions are labeled AM and PM, with a minimum of 4 hours between sessions. You may flip sessions if needed. If recovery is in question, move to the one-a-day version.
Strength is prioritized above all. You cannot maximize strength, conditioning, hypertrophy, and power simultaneously with equal emphasis. This phase builds the base.
Foundational lifts include:
Zercher Squat
Farmers Walk
Seal Row
Overhead Press
These lifts are progressed aggressively and tested at the end of the cycle.
RPE governs loading. Core lifts are performed with maximum intent. Supplementary work builds structural integrity. Assistance lifts reinforce hypertrophy and durability.**
Odd lifts, awkward carries, and wildcard movements build real-world capacity. Tempo runs and sprint mechanics develop controlled acceleration. DOH axle holds and grip-specific work fortify weak links.
Two-a-days increase technical exposure, hypertrophy stimulus, and structural workload. This option is for advanced lifters with strong recovery capacity.
If cutting anything, cut from the bottom up. Core lifts remain the priority.
This is high-commitment strength development.
A
Seal Row
3 x 5
B
Farmers Walks
2 x 50
C
Odd/Wild Card
D
Cable Lateral Raise
2 x 12
E
Tricep Pushdowns
3 x 12
F
Spider Curls
10, 8, 6
A
Neck Flexion
3 x 20
B
Side Neck
2 x 15
C
Seated Box Jumps
8 x 1
D
Backward Med Ball Throw
10 x 1
E
Back Pedal to Sprint
2 x 1
F1
Tempo Run
10 x 60
F2
Tempo Run
2 x 60
A
Bench Press
1 x 3
B
Speed Bench Press
3 x 4
C
Chest Supported Row
3 x 8
D
One Arm Standing DB Press
3 x 6
E
One-Arm Lat Pulldown
3 x 12
F
Kelso Shrugs
3 x 12
A
DOH Axle Hold
1 x 0:30
B
Lap/Seated Reverse Curl
10, 8, 6
C
Hammer Preacher Curl
3 x 5
D
Wrist Flexion Curls
3 x 20
E
Reverse Axle Wrist Curl - Wrist Extension
3 x 20
A
Zercher Squat
3 x 3
B
Odd/Wild Card
C
Pause Leg Press
2 x 8
D
45 Degree Back Extension
2 x 6
E
Backward Sled Drags
4 x 50
A
Zercher Shrug
3 x 14
B
EZ Curl Floor Paused Triceps Extension
3 x 12
C
Push Ups
D
Neck Extension
3 x 20
E
Standing Calf Raise
2 x 12
A
Seal Row
3 x 6
B
Farmers Walks (Fat Handle)
2 x 0:30
C
Odd/Wild Card
D
Wide Grip Lat Pulldown
3 x 12
E
Cable Fly
3 x 12
F
EZ Bicep Curls
3 x 5
A
Neck Flexion
2 x 15
B
Side Neck
2 x 15
C
Trap Bar Jumps
6 x 1
D
Hill Sprint
4 x 20
Tom Haviland
Tom Haviland runs this program in real time, executing the work exactly as designed. He represents the application side of the system — disciplined, consistent, and performance-driven. You’re not guessing how it should look. You’re following it as it’s lived.
Josh Bryant
Josh Bryant is a world-renowned strength coach known for developing elite lifters, tactical athletes, and high performers. He quarterbacks the structure, progression, and intent behind Physically Fortified. Every phase is built to move numbers and build durable, usable strength.
This is deliberate strength development. Physically Fortified – STRENGTH builds force, armor, and usable power.
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