Lower A · Glute strength
5 exercises
Muscles worked Glutes · Quadriceps · Calves
PROGRAM · FONTE LIBRARY
3-1-1 Shape · 5-Day Gym
Three lower-body sessions, one upper-body session and one core-conditioning session. The leg volume is spread across the week instead of being packed into two days.
- Level
- Intermediate
- Goal
- glutes & shape
- 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.
Upper · Complete
7 exercises
Muscles worked Back · Chest · Shoulders · Triceps · Biceps
Lower B · Posterior chain
5 exercises
Muscles worked Hamstrings · Glutes
Core + cardio
5 exercises
Muscles worked Cardio · Abs
Lower C · Unilateral volume
6 exercises
Muscles worked Quadriceps · Glutes · Calves
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.