5.0
(1 rating)
Program Description
.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedFeb 03, 2024 11:24
- Last EditedJun 18, 2025 12:09

Summary
Unleash your strength with the Franclin Powerbuilding Meso 6 program, an 8-week journey designed for serious lifters. Committing to 5 days a week, you'll blend powerlifting and bodybuilding techniques to maximize muscle growth and strength gains. Each session focuses on compound lifts like the bench press and squat, complemented by accessory work to sculpt your physique. With a full gym setup, you’ll have the tools to push your limits and achieve impressive results. Get ready to elevate your training and transform your body!
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)
1
1 reps
90%
2
Bench Press (Barbell)
2
3 reps
84%
3
Overhead Press (Barbell)
1
1
3 reps
8 reps
-
-
4
Single Arm High Row (Cable)
2
8 reps
-
5
Chest Fly (Dumbbell)
2
12-15 reps
-
6
Jump Rope
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
91%
2
Bench Press (Barbell)
2
3 reps
85%
3
Overhead Press (Barbell)
1
1
3 reps
8 reps
-
-
4
Single Arm High Row (Cable)
2
8 reps
-
5
Chest Fly (Dumbbell)
2
12-15 reps
-
6
Jump Rope
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
92%
2
Bench Press (Barbell)
2
3 reps
85%
3
Overhead Press (Barbell)
1
1
3 reps
8 reps
-
-
4
Single Arm High Row (Cable)
2
8 reps
-
5
Chest Fly (Dumbbell)
2
12-15 reps
-
6
Jump Rope
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
93%
2
Bench Press (Barbell)
2
3 reps
85%
3
Overhead Press (Barbell)
1
1
3 reps
8 reps
-
-
4
Single Arm High Row (Cable)
2
8 reps
-
5
Chest Fly (Dumbbell)
2
12-15 reps
-
6
Jump Rope
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
94%
2
Bench Press (Barbell)
2
3 reps
85%
3
Overhead Press (Barbell)
1
1
3 reps
8 reps
-
-
4
Single Arm High Row (Cable)
2
8 reps
-
5
Chest Fly (Dumbbell)
2
12-15 reps
-
6
Jump Rope
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
95%
2
Bench Press (Barbell)
2
3 reps
86%
3
Overhead Press (Barbell)
1
1
3 reps
8 reps
-
-
4
Single Arm High Row (Cable)
2
8 reps
-
5
Chest Fly (Dumbbell)
2
12-15 reps
-
6
Jump Rope
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
96%
2
Bench Press (Barbell)
2
3 reps
86%
3
Overhead Press (Barbell)
1
1
3 reps
8 reps
-
-
4
Single Arm High Row (Cable)
2
8 reps
-
5
Chest Fly (Dumbbell)
2
12-15 reps
-
6
Jump Rope
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
4 reps
2 reps
1 reps
1 reps
1 reps
1 reps
40%
65%
75%
85%
90%
95%
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
78%
76%
2
Stiff Leg Deadlift
2
3 reps
64%
3
Squat (Smith Machine)
2
8 reps
-
4
Leg Extension
2
15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
79%
76%
2
Stiff Leg Deadlift
2
3 reps
66%
3
Squat (Smith Machine)
2
8 reps
-
4
Leg Extension
2
15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
80%
76%
2
Stiff Leg Deadlift
2
3 reps
68%
3
Squat (Smith Machine)
2
8 reps
-
4
Leg Extension
2
15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
80%
78%
2
Stiff Leg Deadlift
2
3 reps
70%
3
Squat (Smith Machine)
2
8 reps
-
4
Leg Extension
2
15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
81%
78%
2
Stiff Leg Deadlift
2
3 reps
72%
3
Squat (Smith Machine)
2
8 reps
-
4
Leg Extension
2
15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
82%
78%
2
Stiff Leg Deadlift
2
3 reps
74%
3
Squat (Smith Machine)
2
8 reps
-
4
Leg Extension
2
15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
82%
80%
2
Stiff Leg Deadlift
2
3 reps
76%
3
Squat (Smith Machine)
2
8 reps
-
4
Leg Extension
2
15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
40%
65%
75%
85%
90%
95%
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Bicep Curl (EZ Bar)
2
8 reps
-
4A
Lateral Raise (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Bicep Curl (EZ Bar)
2
8 reps
-
4A
Lateral Raise (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Bicep Curl (EZ Bar)
2
8 reps
-
4A
Lateral Raise (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Bicep Curl (EZ Bar)
2
8 reps
-
4A
Lateral Raise (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Bicep Curl (EZ Bar)
2
8 reps
-
4A
Lateral Raise (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Bicep Curl (EZ Bar)
2
8 reps
-
4A
Lateral Raise (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
Bicep Curl (EZ Bar)
2
8 reps
-
4A
Lateral Raise (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
40%
65%
75%
85%
90%
95%
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Jump Rope
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Jump Rope
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Jump Rope
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Jump Rope
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Jump Rope
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Jump Rope
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Jump Rope
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
62%
2
Leg Curl
2
15 reps
-
3
Leg Press
2
12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Single Arm Row (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
63%
2
Leg Curl
2
15 reps
-
3
Leg Press
2
12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Single Arm Row (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
64%
2
Leg Curl
2
15 reps
-
3
Leg Press
2
12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Single Arm Row (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
85%
2
Tempo Squat (Barbell)
1
12 reps
50%
3
Leg Curl
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Single Arm High Row (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
86%
2
Tempo Squat (Barbell)
1
14 reps
50%
3
Leg Curl
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Single Arm High Row (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
87%
2
Tempo Squat (Barbell)
1
16 reps
50%
3
Leg Curl
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Single Arm High Row (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
88%
2
Tempo Squat (Barbell)
1
18 reps
50%
3
Leg Curl
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Single Arm High Row (Cable)
2
8 reps
-
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 Rope1 Set
5 mins
-
Day 2
1
Squat (Barbell)1 Set
2 Sets
4 Reps
3 Reps
78%
76%
2
Stiff Leg Deadlift2 Sets
3 Reps
64%
3
Squat (Smith Machine)2 Sets
8 Reps
-
4
Leg Extension2 Sets
15 Reps
-
5
Standing Calf Raise2 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 Raise2 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 Rope1 Set
5 mins
-
Day 5
1
Squat (Barbell)2 Sets
12 Reps
62%
2
Leg Curl2 Sets
15 Reps
-
3
Leg Press2 Sets
12 Reps
-
4
Hip Adductor (Machine)2 Sets
15 Reps
-
5
Single Arm Row (Dumbbell)2 Sets
8 Reps
-