Session A
6 exercises
Muscles worked Quadriceps · Chest · Back · Hamstrings · Shoulders · Abs
PROGRAM · FONTE LIBRARY
Hypertrophy · 3-Day Full Body
Two alternating full-body workouts (A-B-A, then B-A-B), training every muscle 3 times per week. The most effective format when you can only train 3 days—the repeated sessions are intentional; that repetition drives progress.
- Level
- Intermediate
- Goal
- muscle gain
- days/week
- 3 · 2 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.
Session B
6 exercises
Muscles worked Hamstrings · Shoulders · Back · Quadriceps · Biceps · Triceps
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.