logo
BoostcampPNG
Franclin powerbuilding meso 5
by Franclin D.
20 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
May 08, 2024 02:46
down_app
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