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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:
- Bench Press – 4 sets x 8-12 reps
- Incline Dumbbell Press – 4 sets x 8-12 reps
- Dumbbell Flyes – 4 sets x 10-12 reps
- Cable Crossovers – 3 sets x 12-15 reps
Biceps:
- Standing Barbell Curls – 4 sets x 8-12 reps
- Seated Alternating Dumbbell Curls – 4 sets x 8-12 reps
- Preacher Curls – 4 sets x 10-12 reps
- Hammer Curls – 3 sets x 12-15 reps
Day 2: Legs
- Squats – 5 sets x 8-12 reps
- Leg Press – 4 sets x 10-15 reps
- Hack Squats – 4 sets x 8-12 reps
- Leg Extensions – 4 sets x 12-15 reps
- Lying Leg Curls – 4 sets x 8-12 reps
- Seated Leg Curls – 4 sets x 10-12 reps
- Standing Calf Raises – 4 sets x 12-15 reps
- Seated Calf Raises – 4 sets x 12-15 reps
Day 3: Rest
Day 4: Back and Triceps
Back:
- Wide-Grip Pull-ups – 4 sets x 8-12 reps
- Bent Over Rows – 4 sets x 8-12 reps
- T-Bar Rows – 4 sets x 8-12 reps
- Seated Cable Rows – 4 sets x 10-12 reps
- Lat Pulldowns – 4 sets x 12-15 reps
Triceps:
- Close-Grip Bench Press – 4 sets x 8-12 reps
- Lying Triceps Extensions – 4 sets x 8-12 reps
- Tricep Pushdowns – 4 sets x 10-12 reps
- Overhead Dumbbell Extensions – 3 sets x 12-15 reps
Day 5: Shoulders and Abs
Shoulders:
- Seated Military Press – 4 sets x 8-12 reps
- Lateral Raises – 4 sets x 10-12 reps
- Bent Over Rear Delt Raises – 4 sets x 10-12 reps
- Upright Rows – 3 sets x 12-15 reps
Abs:
- Crunches – 4 sets x 15-20 reps
- Leg Raises – 4 sets x 15-20 reps
- Cable Crunches – 4 sets x 15-20 reps
Day 6: Rest
Day 7: Rest
Read more about Francis Benfatto here.