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Felipe Franco Workout Routine & Diet Plan 2023

Felipe Franco workout

Felipe Franco is a well-known Brazilian Physical Education Professor, IFBB Athlete, and Entrepreneur. His birthday is May 17, 1982, and he was born and raised in Sao Paulo, the State of Sao Paulo, Brazil. He is one of the most recognized figures in Brazil.

Felipe started gym and gaining muscle and weight since he was 17. He won numerous awards in different competitions. Here are the workout routine and diet plan Franco followed to enhance his fitness, agility, timing, and strength.

Felipe Franco’s Body Measurement (Body Stats)

Talking about Felipe Franco’s height and body weight, he stands at 5 ft 11 inches and weighs around 83.9 – 88.5 kg or 185 – 195 lbs.

Age40 years
Height5 ft 11 inches or 180 cm
Weight83.9 – 88.5 kg or 185 – 195 lbs
Chest Size50 inches
Waist Size30 inches
Biceps Size18 inches
NationalityBrazilian
ProfessionPhysical Education Professor, IFBB Athlete, and Entrepreneur

Also, read Flex Wheeler Workout Routine & Diet Plan.

Felipe Franco Workout Routine

Before starting, Felipe Franco workout schedule, make sure you stay hydrated during workouts by drinking lots of water or energy drinks. And don’t forget to do warm-up exercises and make sure to cool down by stretching your muscles out. This will support you to do injury-free workouts or exercises.

Here is Felipe Franco workout routine:-

Felipe Franco workout

Workout-1: Chest, Triceps, and Front Shoulder

Within this routine, Felipe Franco performs a chest, triceps, and shoulder routine.

Here is Felipe Franco’s chest, triceps, and shoulder routine:-

  1. Inclined Bench Press/Dumbbell (4 sets, 12 to 15 reps)
  2. Crucifix (4 sets, 12 to 15 reps)
  3. Supine With Straight Bar (4 sets, 12 to 15 reps)
  4. Crossover With Slightly Flexed Elbows (4 sets, 12 to 15 reps)
  5. Fly 35 Degrees (4 sets, 12 to 15 reps)
  6. Pullover (4 sets, 12 to 15 reps)
  7. Lateral, Sitting and Lifting With Dumbbells (4 sets, 12 to 15 reps)
  8. Triceps With W / Bar: (4 sets, 12 to 15 reps)
  9. Triceps in the Pulley, With Straight Bar (4 sets, 12 to 15 reps)
  10. Unilateral Triceps, French, and With Dumbbell (4 sets, 12 to 15 reps)
  11. Abdominals (4 sets, 12 to 15 reps)
  12. Crush in the Pulley, With Dumbbell (4 sets, 12 to 15 reps)
  13. Pendulum, Using Bar and Shin Guard (4 sets, 12 to 15 reps)
  14. Cardio Exercises (30-minute)

Workout-2: Biceps, Back, and Back of Shoulders

Within this routine, Felipe Franco performs a back, biceps, and shoulders routine.

Here is Felipe Franco’s biceps, back, and shoulders routine:-

  1. Fixed Bar (4 sets, 12 to 15 reps)
  2. Pulley (Front) (4 sets, 12 to 15 reps)
  3. Paddle, With Curved Bar (4 sets, 12 to 15 reps)
  4. Pulley (Back) (4 sets, 12 to 15 reps)
  5. Open Row, in the Machine (4 sets, 12 to 15 reps)
  6. Paddle Low, With Drop Triangle (4 sets, 12 to 15 reps)
  7. Crucifix Reversed Using Dumbbells (4 sets, 12 to 15 reps)
  8. Inverse Crucifix, in the Machine (4 sets, 12 to 15 reps)
  9. Direct Thread (4 sets, 12 to 15 reps)
  10. Simultaneous Thread Using Dumbbells (4 sets, 12 to 15 reps)
  11. Scott Thread, in the Machine (4 sets, 12 to 15 reps)
  12. Hammer (Thread) With Dumbbells (4 sets, 12 to 15 reps)
  13. Side Abdominals, using the Low Cross (4 sets, 15 to 20 reps)
  14. Abdominals with lumbar hypertension (4 sets, 15 to 20 reps)
  15. Cardio Exercises (30-minute)

Workout-3: Leg

Within this routine, Felipe Franco performs a leg routine.

Here is Felipe Franco’s leg routine:-

  1. Squat Free, With Bar (5 sets, 8 to 12 reps)
  2. Leg Press 45 degrees (5 sets, 8 to 12 reps)
  3. Past (4 sets, 8 to 12 reps)
  4. Extender Chair (5 sets, 8 to 12 reps)
  5. Stiff (4 sets, 8 to 12 reps)
  6. Flexera Table, Lying Down (5 sets, 8 to 12 reps)
  7. Calf (5 sets, 8 to 12 reps)

Felipe Franco’s Diet Plan

Felipe Franco follows a clean and healthy diet plan. He usually eats 5 to 6 meals a day, and his diet consists of Albumen, Whole eggs, Oats, Green salad, Grilled, Roasted, or Cooked chicken breast, Brazil nut, Egg albumen, Avocado soup, etc.

Here is Felipe Franco’s diet plan:-

Meal 1:

  • 7 egg albumen
  • 4 whole eggs
  • 3 tablespoons of oats

Meal 2:

  • Green salad
  • 250 grams of protein (grilled, roasted, or cooked chicken breast)
  • 80 grams of Brazil nut
  • 500 mg primrose oil

Meal 3:

  • Green salad
  • 250 grams of carbohydrate
  • 350 grams of protein

Meal 4:

  • Salad leaves with broccoli
  • 200 grams of carbohydrate
  • 300 grams of protein (grilled, roasted, or cooked chicken breast)

Meal 5:

  • 120 grams of avocado soup
  • 9 egg albumen
  • 2 whole eggs

Supplements

  • Pre-Workout Supplement
  • BCAA
  • Whey Protein
  • Coconut Oil

FAQ Regarding Felipe Franco

How many hours a day does Felipe Franco work out?

  • Felipe Franco usually works out for 2 to 3 hours a day. His workout includes Chest, Triceps, Shoulder, Biceps, Back, and Leg.

What does Felipe Franco eat in a day?

  • Felipe Franco usually eats 5 to 6 meals a day. His diet consists of Albumen, Whole eggs, Oats, Green salad, Grilled, Roasted, or Cooked chicken breast, Brazil nut, Egg albumen, Avocado soup, etc.

How many calories does Felipe Franco eat a day?

  • Felipe Franco usually eats 2700 calories a day.

How much is Felipe Franco’s net worth?

  • Felipe Franco is a well-known Brazilian Physical Education Professor, IFBB Athlete, and Entrepreneur who has a net worth of $500000.

Last Updated on July 28, 2023 by anup