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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
    May 09, 2024 03:11
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
Star
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