FONTETHE LOGBOOK THAT COACHESPROGRAMSPROGRAM · FONTE LIBRARY
Full body 3 times per week, the standard recommendation for beginners. Machines and guided movements train every muscle in each session, with fast progress in the first few months.
| No. | Exercise | Sets | Reps or duration | Rest |
|---|---|---|---|---|
| 1 | Goblet Squat | 3 | 8–12 reps | 2 min |
| 2 | Machine Chest Press | 3 | 8–12 reps | 2 min |
| 3 | Lat Pulldown | 3 | 8–12 reps | 2 min |
| 4 | Seated Leg Curl | 2 | 10–15 reps | 1 min 30 s |
| 5 | PlankHold for 30 seconds with perfect form | 3 | 30 s | 1 min |
| No. | Exercise | Sets | Reps or duration | Rest |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 10–12 reps | 2 min |
| 2 | Seated Dumbbell Shoulder Press | 3 | 8–12 reps | 2 min |
| 3 | Seated Cable Row | 3 | 10–12 reps | 2 min |
| 4 | Glute Bridge | 3 | 12–15 reps | 1 min 30 s |
| 5 | Dead BugPer side, slowly | 3 | 8–10 reps | 1 min |
| No. | Exercise | Sets | Reps or duration | Rest |
|---|---|---|---|---|
| 1 | Dumbbell Bench Press | 3 | 8–12 reps | 2 min |
| 2 | Assisted Pull-UpReduce assistance when you reach 3x10 | 3 | 6–10 reps | 2 min |
| 3 | Romanian DeadliftDumbbells are recommended at first | 3 | 10–12 reps | 2 min |
| 4 | Walking LungePer leg | 2 | 10–12 reps | 1 min 30 s |
| 5 | Crunch | 3 | 12–15 reps | 1 min |
It is one of the three free programs in the library: you can follow it without an account and without Premium.
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.