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Francis Benfatto: Workout Plan

by Matt
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Francis Benfatto’s workout program focused on a combination of compound and isolation exercises to target specific muscle groups, ensuring a balanced and aesthetic physique. 

Here is a sample of Benfatto’s workout routine during his prime:

Day 1: Chest and Biceps

Chest:

  1. Bench Press – 4 sets x 8-12 reps
  2. Incline Dumbbell Press – 4 sets x 8-12 reps
  3. Dumbbell Flyes – 4 sets x 10-12 reps
  4. Cable Crossovers – 3 sets x 12-15 reps

Biceps:

  1. Standing Barbell Curls – 4 sets x 8-12 reps
  2. Seated Alternating Dumbbell Curls – 4 sets x 8-12 reps
  3. Preacher Curls – 4 sets x 10-12 reps
  4. Hammer Curls – 3 sets x 12-15 reps

Day 2: Legs

  1. Squats – 5 sets x 8-12 reps
  2. Leg Press – 4 sets x 10-15 reps
  3. Hack Squats – 4 sets x 8-12 reps
  4. Leg Extensions – 4 sets x 12-15 reps
  5. Lying Leg Curls – 4 sets x 8-12 reps
  6. Seated Leg Curls – 4 sets x 10-12 reps
  7. Standing Calf Raises – 4 sets x 12-15 reps
  8. Seated Calf Raises – 4 sets x 12-15 reps

Day 3: Rest

Day 4: Back and Triceps

Back:

  1. Wide-Grip Pull-ups – 4 sets x 8-12 reps
  2. Bent Over Rows – 4 sets x 8-12 reps
  3. T-Bar Rows – 4 sets x 8-12 reps
  4. Seated Cable Rows – 4 sets x 10-12 reps
  5. Lat Pulldowns – 4 sets x 12-15 reps

Triceps:

  1. Close-Grip Bench Press – 4 sets x 8-12 reps
  2. Lying Triceps Extensions – 4 sets x 8-12 reps
  3. Tricep Pushdowns – 4 sets x 10-12 reps
  4. Overhead Dumbbell Extensions – 3 sets x 12-15 reps

Day 5: Shoulders and Abs

Shoulders:

  1. Seated Military Press – 4 sets x 8-12 reps
  2. Lateral Raises – 4 sets x 10-12 reps
  3. Bent Over Rear Delt Raises – 4 sets x 10-12 reps
  4. Upright Rows – 3 sets x 12-15 reps

Abs:

  1. Crunches – 4 sets x 15-20 reps
  2. Leg Raises – 4 sets x 15-20 reps
  3. Cable Crunches – 4 sets x 15-20 reps

Day 6: Rest

Day 7: Rest

Read more about Francis Benfatto here

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