logo
French king
by Charles
Program Description
Basic but simple
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 24, 2024 04:29
Last Edited
May 07, 2024 10:37
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3
Bicep Curl (Cable)
3 Sets
12 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hack Squat
3 Sets
8 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Machine)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Chest Press (Machine)
3 Sets
10 Reps
Day 5
1
Lat Pulldown
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Face Pull
3 Sets
15 Reps
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps