Squat day
4 exercises
Muscles worked Quadriceps · Hamstrings · Abs
PROGRAM · FONTE LIBRARY
Strength · 4 Days
One day for each main lift (squat, bench press, deadlift, overhead press): heavy sets of 3-5 followed by lighter volume on the same lift. Inspired by 5/3/1 and Boring But Big, using double progression—no max calculations.
- Level
- Intermediate
- Goal
- strength
- 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.
Bench day
4 exercises
Muscles worked Chest · Back · Shoulders
Deadlift day
4 exercises
Muscles worked Back · Hamstrings · Abs
Overhead press day
5 exercises
Muscles worked Shoulders · Back · Biceps
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.