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Franclin powerbuilding meso 6
by Franclin D.
1 athletes joined
5.0
(1 rating)
Program Description
.
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Feb 03, 2024 11:24
Last Edited
May 14, 2024 06:30
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
90%
2
Bench Press (Barbell)
2 Sets
3 Reps
84%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
8 Reps
4
Single Arm High Row (Cable)
2 Sets
8 Reps
5
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Jump Rope
1 Set
5 mins
Day 2
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
3 Reps
78%
76%
2
Stiff Leg Deadlift
2 Sets
3 Reps
64%
3
Squat (Smith Machine)
2 Sets
8 Reps
4
Leg Extension
2 Sets
15 Reps
5
Standing Calf Raise
2 Sets
10-15 Reps
Day 3
1
Pull-Up (Bodyweight)
2 Sets
6 Reps
2
Seated Row (Cable)
2 Sets
12 Reps
3
Bicep Curl (EZ Bar)
2 Sets
8 Reps
4A
Lateral Raise (Dumbbell)
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
2
Bench Press (Close Grip)
2 Sets
5 Reps
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
4
Chest Fly (Machine)
2 Sets
15 Reps
5
Jump Rope
1 Set
5 mins
Day 5
1
Squat (Barbell)
2 Sets
12 Reps
62%
2
Leg Curl
2 Sets
15 Reps
3
Leg Press
2 Sets
12 Reps
4
Hip Adductor (Machine)
2 Sets
15 Reps
5
Single Arm Row (Dumbbell)
2 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
2 Sets
6 Reps
2
Seated Row (Cable)
2 Sets
12 Reps
3
Bicep Curl (EZ Bar)
2 Sets
8 Reps
4A
Lateral Raise (Dumbbell)
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
2
Bench Press (Close Grip)
2 Sets
5 Reps
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
4
Chest Fly (Machine)
2 Sets
15 Reps
5
Jump Rope
1 Set
5 mins
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
91%
2
Bench Press (Barbell)
2 Sets
3 Reps
85%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
8 Reps
4
Single Arm High Row (Cable)
2 Sets
8 Reps
5
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Jump Rope
1 Set
5 mins
Day 2
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
3 Reps
79%
76%
2
Stiff Leg Deadlift
2 Sets
3 Reps
66%
3
Squat (Smith Machine)
2 Sets
8 Reps
4
Leg Extension
2 Sets
15 Reps
5
Standing Calf Raise
2 Sets
10-15 Reps
Day 5
1
Squat (Barbell)
2 Sets
12 Reps
63%
2
Leg Curl
2 Sets
15 Reps
3
Leg Press
2 Sets
12 Reps
4
Hip Adductor (Machine)
2 Sets
15 Reps
5
Single Arm Row (Dumbbell)
2 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
2 Sets
6 Reps
2
Seated Row (Cable)
2 Sets
12 Reps
3
Bicep Curl (EZ Bar)
2 Sets
8 Reps
4A
Lateral Raise (Dumbbell)
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
2
Bench Press (Close Grip)
2 Sets
5 Reps
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
4
Chest Fly (Machine)
2 Sets
15 Reps
5
Jump Rope
1 Set
5 mins
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
92%
2
Bench Press (Barbell)
2 Sets
3 Reps
85%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
8 Reps
4
Single Arm High Row (Cable)
2 Sets
8 Reps
5
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Jump Rope
1 Set
5 mins
Day 2
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
3 Reps
80%
76%
2
Stiff Leg Deadlift
2 Sets
3 Reps
68%
3
Squat (Smith Machine)
2 Sets
8 Reps
4
Leg Extension
2 Sets
15 Reps
5
Standing Calf Raise
2 Sets
10-15 Reps
Day 5
1
Squat (Barbell)
2 Sets
12 Reps
64%
2
Leg Curl
2 Sets
15 Reps
3
Leg Press
2 Sets
12 Reps
4
Hip Adductor (Machine)
2 Sets
15 Reps
5
Single Arm Row (Dumbbell)
2 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
2 Sets
6 Reps
2
Seated Row (Cable)
2 Sets
12 Reps
3
Bicep Curl (EZ Bar)
2 Sets
8 Reps
4A
Lateral Raise (Dumbbell)
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
2
Bench Press (Close Grip)
2 Sets
5 Reps
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
4
Chest Fly (Machine)
2 Sets
15 Reps
5
Jump Rope
1 Set
5 mins
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
93%
2
Bench Press (Barbell)
2 Sets
3 Reps
85%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
8 Reps
4
Single Arm High Row (Cable)
2 Sets
8 Reps
5
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Jump Rope
1 Set
5 mins
Day 2
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
3 Reps
80%
78%
2
Stiff Leg Deadlift
2 Sets
3 Reps
70%
3
Squat (Smith Machine)
2 Sets
8 Reps
4
Leg Extension
2 Sets
15 Reps
5
Standing Calf Raise
2 Sets
10-15 Reps
Day 5
1
Squat (Barbell)
1 Set
2 Reps
85%
2
Tempo Squat (Barbell)
1 Set
12 Reps
50%
3
Leg Curl
2 Sets
15 Reps
4
Leg Press
2 Sets
12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Single Arm High Row (Cable)
2 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
2 Sets
6 Reps
2
Seated Row (Cable)
2 Sets
12 Reps
3
Bicep Curl (EZ Bar)
2 Sets
8 Reps
4A
Lateral Raise (Dumbbell)
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
2
Bench Press (Close Grip)
2 Sets
5 Reps
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
4
Chest Fly (Machine)
2 Sets
15 Reps
5
Jump Rope
1 Set
5 mins
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
94%
2
Bench Press (Barbell)
2 Sets
3 Reps
85%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
8 Reps
4
Single Arm High Row (Cable)
2 Sets
8 Reps
5
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Jump Rope
1 Set
5 mins
Day 2
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
3 Reps
81%
78%
2
Stiff Leg Deadlift
2 Sets
3 Reps
72%
3
Squat (Smith Machine)
2 Sets
8 Reps
4
Leg Extension
2 Sets
15 Reps
5
Standing Calf Raise
2 Sets
10-15 Reps
Day 5
1
Squat (Barbell)
1 Set
2 Reps
86%
2
Tempo Squat (Barbell)
1 Set
14 Reps
50%
3
Leg Curl
2 Sets
15 Reps
4
Leg Press
2 Sets
12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Single Arm High Row (Cable)
2 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
2 Sets
6 Reps
2
Seated Row (Cable)
2 Sets
12 Reps
3
Bicep Curl (EZ Bar)
2 Sets
8 Reps
4A
Lateral Raise (Dumbbell)
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
2
Bench Press (Close Grip)
2 Sets
5 Reps
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
4
Chest Fly (Machine)
2 Sets
15 Reps
5
Jump Rope
1 Set
5 mins
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
95%
2
Bench Press (Barbell)
2 Sets
3 Reps
86%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
8 Reps
4
Single Arm High Row (Cable)
2 Sets
8 Reps
5
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Jump Rope
1 Set
5 mins
Day 2
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
3 Reps
82%
78%
2
Stiff Leg Deadlift
2 Sets
3 Reps
74%
3
Squat (Smith Machine)
2 Sets
8 Reps
4
Leg Extension
2 Sets
15 Reps
5
Standing Calf Raise
2 Sets
10-15 Reps
Day 5
1
Squat (Barbell)
1 Set
2 Reps
87%
2
Tempo Squat (Barbell)
1 Set
16 Reps
50%
3
Leg Curl
2 Sets
15 Reps
4
Leg Press
2 Sets
12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Single Arm High Row (Cable)
2 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
2 Sets
6 Reps
2
Seated Row (Cable)
2 Sets
12 Reps
3
Bicep Curl (EZ Bar)
2 Sets
8 Reps
4A
Lateral Raise (Dumbbell)
2 Sets
15 Reps
4B
Lying Leg Raise
2 Sets
15 Reps
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
2
Bench Press (Close Grip)
2 Sets
5 Reps
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
4
Chest Fly (Machine)
2 Sets
15 Reps
5
Jump Rope
1 Set
5 mins
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
96%
2
Bench Press (Barbell)
2 Sets
3 Reps
86%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
8 Reps
4
Single Arm High Row (Cable)
2 Sets
8 Reps
5
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
6
Jump Rope
1 Set
5 mins
Day 2
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
3 Reps
82%
80%
2
Stiff Leg Deadlift
2 Sets
3 Reps
76%
3
Squat (Smith Machine)
2 Sets
8 Reps
4
Leg Extension
2 Sets
15 Reps
5
Standing Calf Raise
2 Sets
10-15 Reps
Day 5
1
Squat (Barbell)
1 Set
2 Reps
88%
2
Tempo Squat (Barbell)
1 Set
18 Reps
50%
3
Leg Curl
2 Sets
15 Reps
4
Leg Press
2 Sets
12 Reps
5
Hip Adductor (Machine)
2 Sets
15 Reps
6
Single Arm High Row (Cable)
2 Sets
8 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
1 Reps
40%
65%
75%
85%
90%
95%
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
2 Reps
1 Reps
1 Reps
1 Reps
40%
65%
75%
85%
90%
95%
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
2 Reps
1 Reps
1 Reps
1 Reps
40%
65%
75%
85%
90%
95%