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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
    Jun 18, 2025 11:35

Summary

Unleash your potential with the **French King** program, a comprehensive 12-week journey designed to sculpt and strengthen your entire body. Comprising five days of targeted workouts each week, this program focuses on both upper and lower body training, utilizing a variety of equipment in a full gym setting. Expect to tackle foundational lifts like barbell squats and incline bench presses, alongside machine exercises that ensure balanced muscle development. Get ready to elevate your fitness game and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
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
-