Francis Functional Powerbuilding

**Francis Functional Powerbuilding** is a comprehensive 12-week program designed to enhance your strength and muscle mass through a blend of powerlifting and bodybuilding techniques. With 48 training sessions, this intermediate-level program utilizes a full gym setup to maximize your gains. Each workout focuses on key compound movements and accessory exercises, ensuring a balanced approach to building functional strength and aesthetics. Get ready to push your limits and transform your physique!

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Curl

Abs Crunch (Machine)

Deadlift (Barbell)

Front Squat (Barbell)

Leg Extension

Push Press (Barbell)

Underhand Lat Pulldown

Incline Bench Press (Barbell)

Rotational Landmine Push Press

Bicep Curl (EZ Bar)

Bench Press (Barbell)

Pendlay Row

Seated Shoulder Press (Dumbbell)

Bench Press (Dumbbell)

Skull Crusher

Lat Pulldown (Close Grip)

Kroc Row

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