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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
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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
Day 2
1
Squat (Paused)
1 Set
2 Sets
2 Reps
5 Reps
72%
65%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6
3
Leg Press (45 Degrees)
3 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 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Reps
2 Reps
84%
80%
2
Squat (Barbell)
3 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 4
1
Deficit Deadlift (Barbell)
3 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)
3 Sets
8-12 Reps
@6
5
Push Up
2 Sets
AMRAP
Day 3
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@6
2
Incline Bench Press (Barbell)
2 Sets
12 Reps
@6
3
Seated Row (Cable)
3 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
Day 2
1
Squat (Paused)
1 Set
2 Sets
2 Reps
5 Reps
75%
65%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6
3
Leg Press (45 Degrees)
3 Sets
10-20 Reps
@6
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@6
5
Front Raise
3 Sets
8-12 Reps
@6
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Reps
2 Reps
86%
80%
2
Squat (Barbell)
3 Sets
6 Reps
72%
3
Bench Press (Close Grip)
3 Sets
8-12 Reps
@6
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@6
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
8 Reps
66%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-15 Reps
@6
3
Hip Adductor (Machine)
2 Sets
8 Reps
@6
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@6
5
Push Up
3 Sets
AMRAP
Day 3
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@6
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6
3
Seated Row (Cable)
3 Sets
8 Reps
@6
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@6
5
Upright Row (Cable)
3 Sets
15 Reps
@6
6
Decline Crunch (Weighted)
2 Sets
15 Reps
@6
Day 2
1
Squat (Paused)
1 Set
2 Sets
2 Reps
5 Reps
75%
67%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
10-20 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Front Raise
3 Sets
8-12 Reps
@7
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Reps
2 Reps
86%
82%
2
Squat (Barbell)
4 Sets
6 Reps
72%
3
Bench Press (Close Grip)
3 Sets
8-12 Reps
@7
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@7
Day 4
1
Deadlift (Paused)
1 Set
1 Set
2 Reps
5 Reps
72%
62%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-15 Reps
@7
3
Hip Adductor (Machine)
2 Sets
8 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
5
Push Up
3 Sets
AMRAP
Day 3
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
8 Reps
@7
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Upright Row (Cable)
3 Sets
15 Reps
@7
6
Decline Crunch (Weighted)
3 Sets
15 Reps
@7
Day 2
1
Squat (Paused)
1 Set
3 Sets
2 Reps
5 Reps
77%
67%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
10-20 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Front Raise
3 Sets
8-12 Reps
@7
Day 3
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
8 Reps
@7
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Upright Row (Cable)
3 Sets
15 Reps
@7
6
Decline Crunch (Weighted)
3 Sets
15 Reps
@7
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
2 Reps
2 Reps
88%
82%
2
Squat (Barbell)
4 Sets
6 Reps
74%
3
Bench Press (Close Grip)
3 Sets
8-12 Reps
@7
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@7
Day 4
1
Deadlift (Paused)
1 Set
2 Sets
2 Reps
5 Reps
74%
64%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-15 Reps
@7
3
Hip Adductor (Machine)
3 Sets
8 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
5
Push Up
3 Sets
AMRAP
Day 2
1
Squat (Paused)
1 Set
3 Sets
2 Reps
5 Reps
80%
70%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10-20 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Front Raise
3 Sets
8-12 Reps
@8
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
2 Reps
2 Reps
88%
84%
2
Squat (Barbell)
4 Sets
6 Reps
76%
3
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
@8
@8
3
Seated Wide-Grip Row (Cable)
5 Sets
8 Reps
@8
4
Upright Row (Cable)
3 Sets
15 Reps
@8
5
Decline Crunch (Weighted)
3 Sets
15 Reps
@8
Day 4
1
Deadlift (Paused)
1 Set
2 Sets
2 Reps
5 Reps
76%
64%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-15 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Paused)
1 Set
3 Sets
2 Reps
5 Reps
82%
70%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10-20 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
5
Front Raise
3 Sets
8-12 Reps
@8
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
2 Reps
2 Reps
90%
84%
2
Squat (Barbell)
4 Sets
6 Reps
78%
3
Bench Press (Close Grip)
4 Sets
8-12 Reps
@8
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
8 Reps
@8
@8
3
Seated Wide-Grip Row (Cable)
5 Sets
8 Reps
@8
4
Upright Row (Cable)
3 Sets
15 Reps
@8
5
Decline Crunch (Weighted)
4 Sets
15 Reps
@8
Day 4
1
Deadlift (Paused)
1 Set
3 Sets
2 Reps
5 Reps
78%
64%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-15 Reps
@8
3
Hip Adductor (Machine)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Paused)
1 Set
3 Sets
2 Reps
5 Reps
85%
72%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-20 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
5
Front Raise
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
2 Reps
2 Reps
90%
86%
2
Squat (Barbell)
5 Sets
6 Reps
80%
3
Bench Press (Close Grip)
4 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@9
Day 3
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
1 Set
6 Reps
8 Reps
@9
@9
3
Seated Wide-Grip Row (Cable)
6 Sets
8 Reps
@9
4
Upright Row (Cable)
4 Sets
15 Reps
@9
5
Decline Crunch (Weighted)
4 Sets
15 Reps
@9
Day 4
1
Deadlift (Paused)
1 Set
3 Sets
2 Reps
5 Reps
80%
66%
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8-15 Reps
@9
3
Hip Adductor (Machine)
4 Sets
8 Reps
@9
4
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9