0 Login

← All programs

Fenix Female Titan

Fenix Female Titan

5 days / week 5 sessions 58 exercises

Training week

Mon Tue Wed Thu Fri Sat Sun

Program for extreme female fitness. Balance toning, fitness and strength building. Author Cora Combrinck.

What you train.

A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.

Day 1

Barbell Wide Bench Press 3 × 16 reps

Superset · 3 sets

Dumbbell Straight Arm Pullover × 16 reps

Barbell Curl × 16 reps

Superset · 3 sets

Dumbbell Incline Bench Press × 16 reps

Ez Barbell Close-Grip Curl × 21 reps

Superset · 3 sets

Dumbbell Incline Fly × 16 reps

Dumbbell Preacher Curl × 16 reps

Superset · 3 sets

Cable Standing Fly × 16 reps

Dumbbell Incline Curl V. 2 × 16 reps

Cable Close Grip Curl 3 × 16 reps

Cable Hammer Curl (With Rope) 3 × 16 reps

Dumbbell Side Bend 3 × 16 reps

Crunch (On Stability Ball) 3 × 50 reps

Day 2

Superset · 3 sets

Dumbbell Bench Seated Press × 16 reps

Sled 45 Leg Press × 16 reps

Superset · 3 sets

Dumbbell Rear Fly × 16 reps

Lever Leg Extension × 16 reps

Superset · 3 sets

Dumbbell Lunge × 20 reps

Cable One Arm Lateral Raise × 16 reps

Superset · 3 sets

Barbell Front Raise × 16 reps

Dumbbell Sumo Pull Through × 20 reps

Superset · 3 sets

Standing Behind Neck Press × 16 reps

Lever Lying Leg Curl × 16 reps

Dumbbell Straight Leg Deadlift 3 × 16 reps

Day 3

Superset · 3 sets

Dumbbell One Arm Bent-Over Row × 16 reps

Dumbbell Lying Triceps Extension × 16 reps

Superset · 3 sets

Cable Bar Lateral Pulldown × 16 reps

Cable Triceps Pushdown (V-Bar) × 16 reps

Superset · 3 sets

Cable Seated Row × 16 reps

Cable Pushdown (With Rope Attachment) × 16 reps

Superset · 3 sets

Barbell Bent Over Row × 16 reps

Dumbbell Standing Triceps Extension × 16 reps

Superset · 3 sets

Cable Straight Arm Pulldown × 16 reps

Dumbbell One Arm Kickback × 16 reps

Day 4

Superset · 3 sets

Cable Seated Chest Press × 16 reps

Dumbbell Hammer Curl × 16 reps

Superset · 3 sets

Cable Middle Fly × 16 reps

Barbell Standing Reverse Grip Curl × 16 reps

Superset · 3 sets

Barbell Front Raise And Pullover × 16 reps

Ez Barbell Close Grip Preacher Curl × 16 reps

Superset · 3 sets

Barbell Reverse Grip Incline Bench Press × 16 reps

Barbell Alternate Biceps Curl × 16 reps

Superset · 3 sets

Lever Standing Calf Raise × 25 reps

Lever Seated Calf Raise × 20 reps

Day 5

Superset · 3 sets

Dumbbell Incline Rear Lateral Raise × 16 reps

Cable Underhand Pulldown × 16 reps

Superset · 3 sets

Lever Seated Fly × 16 reps

Barbell Reverse Grip Bent Over Row × 16 reps

Superset · 3 sets

Dumbbell Shrug × 16 reps

Dumbbell One Arm Bent-Over Row × 16 reps

Superset · 3 sets

Dumbbell Rear Lateral Raise × 16 reps

Lever Alternating Narrow Grip Seated Row × 16 reps

Superset · 3 sets

Lever Leg Extension × 16 reps

Dumbbell Standing Kickback × 16 reps

Superset · 3 sets

Jump Squat V. 2 × 16 reps

Cable High Pulley Overhead Tricep Extension × 16 reps

Superset · 3 sets

Dumbbell Goblet Squat × 16 reps

Cable Standing One Arm Triceps Extension × 16 reps

Train this program inside the app.

Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.

Open the app More programs