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Franclin powerbuilding meso 5

by Franclin D.
24 athletes joined
5.0
(1 rating)

Program Description

My 5th meso since using this app This meso is after testing sbd and more hypertrophy focused while still lifting some heavy weights and keeping technique.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 22, 2023 12:55
  • Last Edited
    Jun 18, 2025 07:57

Summary

Embark on an 8-week journey with the Franclin Powerbuilding Meso 5 program, designed for serious lifters ready to build strength and muscle. Training four days a week, you'll tackle a blend of heavy compound lifts like bench presses and squats, complemented by accessory movements to enhance your overall performance. Each session is strategically crafted to push your limits and maximize gains, ensuring you leave the gym feeling accomplished and stronger. Get ready to elevate your training and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
80%
2
Squat (Barbell)
2
6 reps
70%
3
Bench Press (Close Grip)
2
8-12 reps
RPE 6
4
Single Arm Row (Dumbbell)
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
84%
80%
2
Squat (Barbell)
3
6 reps
70%
3
Bench Press (Close Grip)
2
8-12 reps
RPE 6
4
Single Arm Row (Dumbbell)
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
86%
80%
2
Squat (Barbell)
3
6 reps
72%
3
Bench Press (Close Grip)
3
8-12 reps
RPE 6
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
86%
82%
2
Squat (Barbell)
4
6 reps
72%
3
Bench Press (Close Grip)
3
8-12 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
88%
82%
2
Squat (Barbell)
4
6 reps
74%
3
Bench Press (Close Grip)
3
8-12 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
88%
84%
2
Squat (Barbell)
4
6 reps
76%
3
Bench Press (Close Grip)
3
8-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
90%
84%
2
Squat (Barbell)
4
6 reps
78%
3
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
90%
86%
2
Squat (Barbell)
5
6 reps
80%
3
Bench Press (Close Grip)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
65%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
2
10-20 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
5
Front Raise
2
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
2 reps
5 reps
72%
65%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
10-20 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
5
Front Raise
2
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
2 reps
5 reps
75%
65%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
10-20 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
5
Front Raise
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
2 reps
5 reps
75%
67%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
10-20 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Front Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
2 reps
5 reps
77%
67%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
10-20 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Front Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
2 reps
5 reps
80%
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-20 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Front Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
2 reps
5 reps
82%
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-20 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
2 reps
5 reps
85%
72%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-20 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
5
Front Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 6
2
Incline Bench Press (Barbell)
2
12 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Chest Supported Row (Dumbbell)
2
12 reps
RPE 6
5
Upright Row (Cable)
2
15 reps
RPE 6
6
Decline Crunch (Weighted)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 6
2
Incline Bench Press (Barbell)
2
12 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 6
4
Chest Supported Row (Dumbbell)
2
12 reps
RPE 6
5
Upright Row (Cable)
2
15 reps
RPE 6
6
Decline Crunch (Weighted)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 6
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Upright Row (Cable)
3
15 reps
RPE 6
6
Decline Crunch (Weighted)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
15 reps
RPE 7
6
Decline Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
15 reps
RPE 7
6
Decline Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
4
Upright Row (Cable)
3
15 reps
RPE 8
5
Decline Crunch (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
4
Upright Row (Cable)
3
15 reps
RPE 8
5
Decline Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6 reps
8 reps
RPE 9
RPE 9
3
Seated Wide-Grip Row (Cable)
6
8 reps
RPE 9
4
Upright Row (Cable)
4
15 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
2
8 reps
64%
2
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
RPE 6
3
Hip Adductor (Machine)
2
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 6
5
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
8 reps
64%
2
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
RPE 6
3
Hip Adductor (Machine)
2
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 6
5
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
8 reps
66%
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 6
3
Hip Adductor (Machine)
2
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 6
5
Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2 reps
5 reps
72%
62%
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 7
3
Hip Adductor (Machine)
2
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2 reps
5 reps
74%
64%
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 7
3
Hip Adductor (Machine)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2 reps
5 reps
76%
64%
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8
3
Hip Adductor (Machine)
3
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
2 reps
5 reps
78%
64%
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8
3
Hip Adductor (Machine)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
2 reps
5 reps
80%
66%
2
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
3
Hip Adductor (Machine)
4
8 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
2 Reps
80%
2
Squat (Barbell)
2 Sets
6 Reps
70%
3
Bench Press (Close Grip)
2 Sets
8-12 Reps
@6
4
Single Arm Row (Dumbbell)
2 Sets
8 Reps
@6
Day 2
1
Squat (Paused)
2 Sets
5 Reps
65%
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@6
3
Leg Press (45 Degrees)
2 Sets
10-20 Reps
@6
4
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@6
5
Front Raise
2 Sets
8-12 Reps
@6
Day 4
1
Deficit Deadlift (Barbell)
2 Sets
8 Reps
64%
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-15 Reps
@6
3
Hip Adductor (Machine)
2 Sets
8 Reps
@6
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@6
5
Push Up
2 Sets
AMRAP
-
Day 3
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@6
2
Incline Bench Press (Barbell)
2 Sets
12 Reps
@6
3
Seated Row (Cable)
2 Sets
8 Reps
@6
4
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@6
5
Upright Row (Cable)
2 Sets
15 Reps
@6
6
Decline Crunch (Weighted)
2 Sets
15 Reps
@6