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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
    Jun 18, 2025 11:10

Summary

Transform your strength and physique with the Franclin Powerbuilding Meso 4 program, designed for serious lifters ready to elevate their game. Over the course of 6 weeks, you'll train 5 days a week, focusing on both upper and lower body strength through a blend of barbell, dumbbell, and machine exercises. Each session emphasizes progressive overload with high-intensity sets, ensuring you build muscle and power effectively. Get ready to push your limits and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.5%
Chest
13%
Triceps
13%
Quadriceps
10.1%
Glutes
8.4%
Hamstrings
8.4%
Upper Back
7.6%
Lats
7.6%
Biceps
5.5%
Abs
3.3%
Middle Delts
2.9%
Adductors
2.1%
Rear Delts
1.5%
Lower Back
1.2%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3+ reps
85%
2
Pin Press Bench (Barbell)
3
3+ reps
85%
3
Single Arm Row (Dumbbell)
3
8+ reps
RPE 7.5-9.5
4
Chest Supported Row (Dumbbell)
3
12+ reps
RPE 7.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3+ reps
85%
2
Pin Press Bench (Barbell)
3
3+ reps
85%
3
Single Arm Row (Dumbbell)
3
8+ reps
RPE 7.5-9.5
4
Chest Supported Row (Dumbbell)
3
12+ reps
RPE 7.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3+ reps
85%
2
Pin Press Bench (Barbell)
3
3+ reps
85%
3
Single Arm Row (Dumbbell)
3
8+ reps
RPE 7.5-9.5
4
Chest Supported Row (Dumbbell)
3
12+ reps
RPE 7.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3+ reps
85%
2
Pin Press Bench (Barbell)
3
3+ reps
85%
3
Single Arm Row (Dumbbell)
3
8+ reps
RPE 7.5-9.5
4
Chest Supported Row (Dumbbell)
3
12+ reps
RPE 7.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3+ reps
3+ reps
3+ reps
3+ reps
60%
70%
80%
90%
2
Pin Press Bench (Barbell)
1
1
1
3+ reps
2+ reps
1+ reps
85%
90%
100%
3
Single Arm Row (Dumbbell)
3
8+ reps
RPE 7.5-9.5
4
Chest Supported Row (Dumbbell)
3
12+ reps
RPE 7.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
3+ reps
3+ reps
1+ reps
1+ reps
1+ reps
60%
70%
85%
90%
100%
2
Pin Press Bench (Barbell)
3
3+ reps
85%
3
Single Arm Row (Dumbbell)
3
8+ reps
RPE 7.5-9.5
4
Chest Supported Row (Dumbbell)
3
12+ reps
RPE 7.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3+ reps
85%
2
Squat (Smith Machine)
3
12+ reps
RPE 8
3
Leg Extension
3
12+ reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3+ reps
85%
2
Squat (Smith Machine)
3
12+ reps
RPE 8
3
Leg Extension
3
12+ reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3+ reps
85%
2
Squat (Smith Machine)
3
12+ reps
RPE 8
3
Leg Extension
3
12+ reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3+ reps
85%
2
Squat (Smith Machine)
3
12+ reps
RPE 8
3
Leg Extension
3
12+ reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3+ reps
3+ reps
3+ reps
3+ reps
60%
70%
80%
90%
2
Squat (Smith Machine)
3
12+ reps
RPE 8
3
Leg Extension
3
12+ reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
3+ reps
3+ reps
1+ reps
1+ reps
1+ reps
75%
85%
90%
95%
100%
2
Squat (Smith Machine)
3
12+ reps
RPE 8
3
Leg Extension
3
12+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5+ reps
RPE 8
2
Incline Chest Press (Machine)
4
8+ reps
RPE 8
3
Chin-Up (Weighted)
3
8+ reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12+ reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5+ reps
RPE 8
2
Incline Chest Press (Machine)
4
8+ reps
RPE 8
3
Chin-Up (Weighted)
3
8+ reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12+ reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5+ reps
RPE 8
2
Incline Chest Press (Machine)
4
8+ reps
RPE 8
3
Chin-Up (Weighted)
3
8+ reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12+ reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5+ reps
RPE 8
2
Incline Chest Press (Machine)
4
8+ reps
RPE 8
3
Chin-Up (Weighted)
3
8+ reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12+ reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5+ reps
RPE 8
2
Incline Chest Press (Machine)
4
8+ reps
RPE 8
3
Chin-Up (Weighted)
3
8+ reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12+ reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5+ reps
RPE 8
2
Incline Chest Press (Machine)
4
8+ reps
RPE 8
3
Chin-Up (Weighted)
3
8+ reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12+ reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2+ reps
5+ reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3
12+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2+ reps
5+ reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2+ reps
5+ reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2+ reps
5+ reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2+ reps
5+ reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2+ reps
5+ reps
90%
70%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 8
2
Chest Press (Machine)
4
8+ reps
RPE 7
3
Bent Over Row (Barbell)
4
8+ reps
RPE 8
4
Hammer Curl
3
8+ reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 8
2
Chest Press (Machine)
4
8+ reps
RPE 7
3
Bent Over Row (Barbell)
4
8+ reps
RPE 8
4
Hammer Curl
3
8+ reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 8
2
Chest Press (Machine)
4
8+ reps
RPE 7
3
Bent Over Row (Barbell)
4
8+ reps
RPE 8
4
Hammer Curl
3
8+ reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 8
2
Chest Press (Machine)
4
8+ reps
RPE 7
3
Bent Over Row (Barbell)
4
8+ reps
RPE 8
4
Hammer Curl
3
8+ reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 8
2
Chest Press (Machine)
4
8+ reps
RPE 7
3
Bent Over Row (Barbell)
4
8+ reps
RPE 8
4
Hammer Curl
3
8+ reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 8
2
Chest Press (Machine)
4
8+ reps
RPE 7
3
Bent Over Row (Barbell)
4
8+ reps
RPE 8
4
Hammer Curl
3
8+ reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8+ reps
RPE 8
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