Franclin powerbuilding meso 4 | Workout Programs | Boostcamp App |

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

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