Francis Benfatto: Workout Plan

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.