Upper · Strength
5 exercises
Muscles worked Chest · Back · Shoulders · Abs
PROGRAM · FONTE LIBRARY
Athlete · 5 Days
The 4-day model plus a lower-body volume and unilateral-work session. Keep the speed session well away from heavy leg days—your hamstrings will thank you.
- Level
- Advanced
- Goal
- athletic
- days/week
- 5 · 5 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.
Lower · Strength + plyo primer
4 exercises
Muscles worked Glutes · Quadriceps · Back · Calves
Speed · Track
4 exercises
Muscles worked Cardio · Glutes
Upper · Volume
5 exercises
Muscles worked Chest · Back · Shoulders · Biceps
Lower · Volume + unilateral
5 exercises
Muscles worked Glutes · Quadriceps · Hamstrings · Abs
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.