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Fenix Balanced Program

Fenix Balanced Program

5 days / week 5 sessions 47 exercises

Training week

Mon Tue Wed Thu Fri Sat Sun

Get into shape with a balanced program that targets different muscle groups on specific days.

What you train.

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

Day 1

Dumbbell Incline Bench Press 3 × 10 reps

Cable Standing Fly 3 × 12 reps

Superset · 3 sets

Dumbbell Fly × 10 reps

Dumbbell One Arm Standing Curl × 10 reps

Ez Barbell Curl 3 × 10 reps

Cable One Arm Curl 3 × 10 reps

Lever Standing Calf Raise 3 × 16 reps

Lever Seated Calf Raise 3 × 12 reps

Cable Kneeling Crunch 3 × 12 reps

Vertical Leg Raise (On Parallel Bars) 3 × 12 reps

Day 2

Cable Pulldown 4 × 10 reps

Cable Seated Row 4 × 10 reps

Superset · 3 sets

Dumbbell One Arm Bent-Over Row × 10 reps

Cable Pushdown × 12 reps

Dumbbell Lying Extension (Across Face) 3 × 10 reps

Triceps Dip 3 × 6 reps

Lever Leg Extension 3 × 10 reps

Lever Lying Leg Curl 3 × 10 reps

Hyperextension 3 × 10 reps

Barbell Side Bent V. 2 3 × 10 reps

Day 3

Standing Behind Neck Press 3 × 10 reps

Dumbbell Lateral Raise 3 × 10 reps

Barbell Upright Row V. 2 3 × 10 reps

Dumbbell Shrug 3 × 10 reps

Barbell Curl 3 × 10 reps

Cable Hammer Curl (With Rope) 3 × 10 reps

Lever Standing Calf Raise 3 × 10 reps

Lever Seated Calf Raise 3 × 10 reps

Russian Twist 3 × 20 reps

Day 4

Barbell Full Squat (Back Pov) 3 × 10 reps

Sled 45 Leg Press 3 × 10 reps

Barbell Glute Bridge Two Legs On Bench (Male) 3 × 10 reps

Cable Pushdown (With Rope Attachment) 3 × 10 reps

Barbell Decline Close Grip To Skull Press 3 × 10 reps

Cable Pushdown (Straight Arm) V. 2 3 × 10 reps

Cable Seated High Row (V-Bar) 3 × 10 reps

Weighted Hyperextension (On Stability Ball) 3 × 10 reps

Alternate Heel Touchers 3 × 10 reps

Day 5

Barbell Deadlift 6 × 1 reps

Ez Barbell Close Grip Preacher Curl 3 × 10 reps

Barbell Bench Press 3 × 10 reps

Lever Leg Extension 5 × 12 reps

Lever Seated Hip Abduction 3 × 10 reps

Lever Seated Hip Adduction 3 × 12 reps

Barbell Palms Down Wrist Curl Over A Bench 3 × 10 reps

Barbell Palms Up Wrist Curl Over A Bench 3 × 10 reps

Crunch (On Stability Ball) 3 × 20 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.

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