BODY FORTRESS NO-NONSENSE STRENGTH TRAINING PROGRAM FOR MEN

Always consult your doctor before beginning this or any training or diet/supplement program.

For long-term progress, we recommend to alternate the intensity of your workouts every two weeks from high intensity to moderate intensity. After two weeks of high intensity training, decrease the amount of weight you are using to 75-85% of your intensity workload for one week. For example, if you train with 200 pounds on the bench press during your high intensity weeks, drop the weight to 150-170 pounds on your moderate intensity week. This will help prevent overtraining and injury, and help your body recover from training so you can come back stronger. You can shorten the rest periods in between sets during your moderate intensity training because you will be able to recover quicker.

All exercises should be performed with 3 sets of 8-10 repetitions. Once you can handle 10 reps comfortably, slightly increase the weight.

Please consult with a staff member of you gym if you are unfamiliar with any of the exercises.