Lower · Strength + plyo primer
5 exercises
Muscles worked Glutes · Quadriceps · Hamstrings · Calves
PROGRAM · FONTE LIBRARY
Athlete · 3 Days
The minimum dose for athletic preparation: one lower-body session with a plyometric primer, one upper-body session, and one track session dedicated to speed. Keep at least 48 h between days—explosiveness must be trained fresh.
- Level
- Intermediate
- Goal
- athletic
- days/week
- 3 · 3 different workouts
- Access
- Premium
This program is part of the Premium library: the site shows its structure, the app gives every complete workout — exercises, sets, reps, rest.
Upper · Strength and volume
5 exercises
Muscles worked Chest · Back · Shoulders
Speed · Track
4 exercises
Muscles worked Cardio · Glutes
This program is in the Fonte app.
It is part of the full library, unlocked by Premium. The free version offers three programs, one personal program and one generation.
In Fonte: Programs › Library, then pin it to make it your active program. Every workout arrives prefilled; you can replace an exercise or change an instruction before you start.