First blast! Any tips/recomendations are welcome

[henke_prytz]

Hi guys I am about to start my first blast using FT. I have been using DC for about 2 years now and have absolutely loved it. But I have always had my eye on FT and thought it is about time I give it a go. So I have outlined a Tier 2 simply to get my head around it and I will start week 1 with the Tier 1 as recommended. But are there any obvious flaws that I have missed in my planning? Any input would be greatly appreciated!!! And also thank you Scott for all this information that you have created and I must say that I really like the look and thought behind this program, so thank you very much

Fortitude training TIER 2
Basic

Week 1 Day 1 Tier 2
Lower Load Upper Pump

Lower Load
Zig-zag Thigh,Quad, Ham together
Thigh 2x6-12

Quad 1x6-12
-
Ham 1x6-12

Adductors 1 RPx 15-20

Calf 4x6-12


Upper pump (supersets/giant sets, intensity techniques)

Chest/Back 2x15-25 (2 different exercises each 1 set each)

Shoulder/Abs 2x15-25 (2 different exercises each 1 set each)

Bi/Tri 1x15-25 (1 exersice each, 1 sets each)

Week 1 Day 2 Tier 2
Upper Load Lower Pump
Upper Load
Zig-zag Back, Chest, Delts individually (Compound + Iso)

Back 3x6-12

Chest 2x6-12

Shoulders 2x6-12

Lower Pump (supersets/giant sets, intensity techniques)

Thigh 2x15-25

Quad/Ham 1x15-25 (1exersice each, 1 set each)

Calf x1 (not included in Superset)

Thigh, Quad, Hams done as one giant set plus added intensity techniques


Week 1 Day 3 Tier 2
Lower Muscle Rounds

Thigh 2xMR (2 different exercises, 1 set each)

Quad 1xMR

Ham 1xMR

Calf 2xMR (2 different exercises, 1 set each maybe due to equipment??? )

Biceps 1xMR

Forearms –

Abs (optional)1xMR


Week 1 Day 4 Tier 1
Upper Muscle Rounds

Back Thickness 1-2xMR (1-2 different exercises, 1 set each)

Back Width 1-2xMR (1-2 different exercises, 1 set each)

Chest 2xMR (2 different exercises, 1 set each)

Shoulders 2xMR (2 different exercises, 1 set each)

Triceps 1xMR


My picks for Load Exercises

A Week 1

Lower Load

Thigh
Front Squat
Quad
BB Summersault squat (raised heel)
Ham
Standing Leg Curl
Adductor
Add. Machine
Calf
Seated Calf raises

A Week 1
Upper Load

Back Width
Rack chins
Back Thickness
BB rows
Chest
Decline BB Bench Press
ISO Cable crossover
Shoulders
Seated BB OH Press
ISO BB Upright rows

B Week 2
Lower Load

Thigh
BB Squat
Quad
DB sissy squat
Ham
Seated leg curl
Adductor
Add. Cable 1 leg
Calf
Leg press Calf raises


B Week 2
Upper Load

Back Width
Pulldowns parallel
Back Thickness
T-bar rows
Chest
Plate loaded incline Press
ISO Pec Dec
Shoulders
Plate loaded Press
ISO Cable Side raises


C Week 3
Lower Load

Thigh
Leg press
Quad
Leg ext
Ham
Decline DB curl
Adductor
Add. Machine paused
Calf
Machine Calf raises

C Week 3
Upper Load

Back Width
Pull Ups
Back Thickness
Rack Deadlift
Chest
Incline BB Press
ISO Incline DB fly
Shoulders
Machine Press
ISO Db side raises

There it is. I hope this is a good outline and exercise choice. I have based most of the exercises on what equipment my gym has and also what I can get to easily. If you guys have any feedback I would love to hear it. And as I said I will start with Tier 1 but if I want to jump up a Tier then I want to have it planned out before
Thanks guys