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AGENIS FIT

FRANTZ AGENIS II’s preset

A week, in motion.

The exercises I do and how I organize them: three strength workouts and two cycling sessions, with my variants, sets and rest times.

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The programme and illustrated exercises, ready to log your sets and track your progress.

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Repetitions are per side for unilateral exercises and per direction for neck work. Barbell holds are counted in seconds. Rest starts after both sides.

≈ 5 h 10–6 h 42 per week · sum of daily rangesStructure and progression ↓

Explore the variants ↓

“FRANTZ II” targets are my preferences. The reference ranges include them. Open an exercise for its details.

Barbell · heel wedge only if it improves controlFRANTZ II’s reps: 6 reps
Reference: 3 × 6–10FRANTZ II’s rest: 60 s
Barbell · rack and safety supports · feet on the floorRecord the total load, including the bar. Perform this variation on the floor, without a platform under the feet. Machine performances stay separate.FRANTZ II’s reps: 10 reps
Reference: 3 × 8–12FRANTZ II’s rest: 60 s
BarbellFRANTZ II’s reps: 8 reps
Reference: 3 × 8–12FRANTZ II’s rest: 60 s
Barbell · incline bench · safety supportsDumbbell variationFRANTZ II’s reps: 6 reps
Reference: 3 × 6–10FRANTZ II’s rest: 60 s
Fixed bar · overhand grip · bodyweight or weightedFRANTZ II’s reps: 6 reps
Reference: 3 × 6–10FRANTZ II’s rest: 60 s
Leg extension machineFRANTZ II’s reps: 10 reps
Reference: 3 × 8–12FRANTZ II’s rest: 60 s
CableFRANTZ II’s reps: 10 reps / side
Reference: 3 × 10–20 / sideFRANTZ II’s rest: 60 s
Low pulley · V-barFace away from the low pulley and hold the V-bar overhead. Keep the upper arms stable and use a comfortable range. Record load separately for this variation.FRANTZ II’s reps: 10 reps
Reference: 3 × 10–15FRANTZ II’s rest: 60 s
Seated abdominal crunch machineFRANTZ II’s reps: 10 reps
Reference: 3 × 10–15FRANTZ II’s rest: 60 s
BarbellFRANTZ II’s reps: 10 reps
Reference: 3 × 10–20FRANTZ II’s rest: 60 s
Padded weight plate · benchProtected plate held by hand, short range. No loaded twisting.FRANTZ II’s reps: 10 reps / direction
Reference: 3 × 10–20 / directionFRANTZ II’s rest: 45 s
Add weight to pull-ups only when ten clean repetitions remain possible without swinging.

Optional · flat treadmill walking

Treadmill · 0% incline
Reference: Open durationRest: —

Images: © AGENIS FIT · © AGENIS STUDIOS. Art direction: FRANTZ AGENIS II. Images created with AI assistance.

Exercise and variant catalogue

Weekly rhythm

Strength training on Monday, Wednesday and Friday. Stationary cycling on Tuesday and Thursday. Resistance levels 7/25 and 6/25 refer to the settings on the bike used.

Structure

The programme stays consistent as long as the movements remain comfortable and allow progress. Loads evolve; the structure does not need to be constantly reinvented.

Progression and safety

  • Do not deliberately train to failure on the squat, Romanian deadlift or Bulgarian split squat.
  • For regular loaded sessions, add the smallest increment at the top of the range on all sets. Light work and unweighted leg raises keep their control goal.
  • Lower with control, through a full and comfortable range of motion, without bouncing.
  • Stop neck training if you experience pain, headache, dizziness, numbness or radiating symptoms.
  • Take a lighter week if performance drops for two consecutive sessions alongside persistent fatigue or joint irritation: halve the number of sets and leave 3–4 reps in reserve.

Understanding the estimates

This preset is my personal routine. Durations use FRANTZ II’s preferred reps where provided, otherwise the reference range. Sets, sides and rest are included. Preferences are optional and do not change the displayed ranges.

  • Repetitions: calculated at 2–4 seconds per rep, counting each side separately.
  • Rest after both sides for unilateral exercises. For neck work, rest between directions. The final rest is excluded from the estimate.
  • Preparation: 5–10 minutes for strength training, then 30–90 seconds for each exercise change; 0–2 minutes for a cycling-only session.

Transitions are added to rest periods; waiting for equipment may extend a session. Cycling stays at 60 minutes of pedalling; 7/25 and 6/25 refer to resistance.