logo
Franclin powerbuilding meso 4
by Franclin D.
4.0
(1 rating)
Program Description
.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Nov 13, 2023 07:23
Last Edited
May 09, 2024 03:11
down_app
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
4 Sets
3+ Reps
85%
2
Squat (Smith Machine)
3 Sets
12+ Reps
@8
3
Leg Extension
3 Sets
12+ Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
3+ Reps
85%
2
Pin Press Bench (Barbell)
3 Sets
3+ Reps
85%
3
Single Arm Row (Dumbbell)
3 Sets
8+ Reps
@7.5-9.5
4
Chest Supported Row (Dumbbell)
3 Sets
12+ Reps
@7.5-9.5
Day 3
1
Bench Press (Close Grip)
3 Sets
5+ Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8+ Reps
@8
3
Chin-Up (Weighted)
3 Sets
8+ Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12+ Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
8+ Reps
@8
2
Chest Press (Machine)
4 Sets
8+ Reps
@7
3
Bent Over Row (Barbell)
4 Sets
8+ Reps
@8
4
Hammer Curl
3 Sets
8+ Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8+ Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
2+ Reps
5+ Reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12+ Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
3+ Reps
85%
2
Pin Press Bench (Barbell)
3 Sets
3+ Reps
85%
3
Single Arm Row (Dumbbell)
3 Sets
8+ Reps
@7.5-9.5
4
Chest Supported Row (Dumbbell)
3 Sets
12+ Reps
@7.5-9.5
Day 2
1
Squat (Barbell)
4 Sets
3+ Reps
85%
2
Squat (Smith Machine)
3 Sets
12+ Reps
@8
3
Leg Extension
3 Sets
12+ Reps
@7
Day 3
1
Bench Press (Close Grip)
3 Sets
5+ Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8+ Reps
@8
3
Chin-Up (Weighted)
3 Sets
8+ Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12+ Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
8+ Reps
@8
2
Chest Press (Machine)
4 Sets
8+ Reps
@7
3
Bent Over Row (Barbell)
4 Sets
8+ Reps
@8
4
Hammer Curl
3 Sets
8+ Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8+ Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
2+ Reps
5+ Reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
3+ Reps
85%
2
Pin Press Bench (Barbell)
3 Sets
3+ Reps
85%
3
Single Arm Row (Dumbbell)
3 Sets
8+ Reps
@7.5-9.5
4
Chest Supported Row (Dumbbell)
3 Sets
12+ Reps
@7.5-9.5
Day 2
1
Squat (Barbell)
4 Sets
3+ Reps
85%
2
Squat (Smith Machine)
3 Sets
12+ Reps
@8
3
Leg Extension
3 Sets
12+ Reps
@7
Day 3
1
Bench Press (Close Grip)
3 Sets
5+ Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8+ Reps
@8
3
Chin-Up (Weighted)
3 Sets
8+ Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12+ Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
8+ Reps
@8
2
Chest Press (Machine)
4 Sets
8+ Reps
@7
3
Bent Over Row (Barbell)
4 Sets
8+ Reps
@8
4
Hammer Curl
3 Sets
8+ Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8+ Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
2+ Reps
5+ Reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
3+ Reps
85%
2
Pin Press Bench (Barbell)
3 Sets
3+ Reps
85%
3
Single Arm Row (Dumbbell)
3 Sets
8+ Reps
@7.5-9.5
4
Chest Supported Row (Dumbbell)
3 Sets
12+ Reps
@7.5-9.5
Day 2
1
Squat (Barbell)
4 Sets
3+ Reps
85%
2
Squat (Smith Machine)
3 Sets
12+ Reps
@8
3
Leg Extension
3 Sets
12+ Reps
@7
Day 3
1
Bench Press (Close Grip)
3 Sets
5+ Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8+ Reps
@8
3
Chin-Up (Weighted)
3 Sets
8+ Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12+ Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
8+ Reps
@8
2
Chest Press (Machine)
4 Sets
8+ Reps
@7
3
Bent Over Row (Barbell)
4 Sets
8+ Reps
@8
4
Hammer Curl
3 Sets
8+ Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8+ Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
2+ Reps
5+ Reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Close Grip)
3 Sets
5+ Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8+ Reps
@8
3
Chin-Up (Weighted)
3 Sets
8+ Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12+ Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
8+ Reps
@8
2
Chest Press (Machine)
4 Sets
8+ Reps
@7
3
Bent Over Row (Barbell)
4 Sets
8+ Reps
@8
4
Hammer Curl
3 Sets
8+ Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8+ Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
2+ Reps
5+ Reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3+ Reps
3+ Reps
3+ Reps
3+ Reps
60%
70%
80%
90%
2
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
3+ Reps
2+ Reps
1+ Reps
85%
90%
100%
3
Single Arm Row (Dumbbell)
3 Sets
8+ Reps
@7.5-9.5
4
Chest Supported Row (Dumbbell)
3 Sets
12+ Reps
@7.5-9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3+ Reps
3+ Reps
3+ Reps
3+ Reps
60%
70%
80%
90%
2
Squat (Smith Machine)
3 Sets
12+ Reps
@8
3
Leg Extension
3 Sets
12+ Reps
@7
Day 3
1
Bench Press (Close Grip)
3 Sets
5+ Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8+ Reps
@8
3
Chin-Up (Weighted)
3 Sets
8+ Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12+ Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
8+ Reps
@8
2
Chest Press (Machine)
4 Sets
8+ Reps
@7
3
Bent Over Row (Barbell)
4 Sets
8+ Reps
@8
4
Hammer Curl
3 Sets
8+ Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8+ Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
2+ Reps
5+ Reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
3+ Reps
3+ Reps
1+ Reps
1+ Reps
1+ Reps
60%
70%
85%
90%
100%
2
Pin Press Bench (Barbell)
3 Sets
3+ Reps
85%
3
Single Arm Row (Dumbbell)
3 Sets
8+ Reps
@7.5-9.5
4
Chest Supported Row (Dumbbell)
3 Sets
12+ Reps
@7.5-9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
3+ Reps
3+ Reps
1+ Reps
1+ Reps
1+ Reps
75%
85%
90%
95%
100%
2
Squat (Smith Machine)
3 Sets
12+ Reps
@8
3
Leg Extension
3 Sets
12+ Reps
@7