Upper A
6 exercises
Muscles worked Back · Chest · Shoulders · Forearms
PROGRAM · FONTE LIBRARY
Calisthenics · 4 Days
A fully bodyweight upper/lower split: pull-ups, dips and their scapular preparation on one side; unilateral leg work and Nordic curls on the other. No equipment beyond a bar and supports.
- Level
- Intermediate
- Goal
- calisthenics
- days/week
- 4 · 4 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 A
5 exercises
Muscles worked Quadriceps · Hamstrings · Glutes · Calves
Upper B
6 exercises
Muscles worked Shoulders · Back · Chest · Triceps
Lower B
6 exercises
Muscles worked Quadriceps · Glutes · 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.