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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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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
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 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