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DiMagg Powerbuilding (R)
by Joey D
7 athletes joined
Program Description
The DiMagg Powerbuilding program is a system that allows the user to get stronger like a powerlifter while also putting on size if a bulk occurs. Regardless strength is priority.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 21, 2024 01:59
Last Edited
Jun 12, 2024 08:27
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
60%
65%
70%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6.5
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@6
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@6.5
4
Cable Crunch
2 Sets
12-15 Reps
@6.5
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Face Pull
2 Sets
10-12 Reps
@6.5
5
Cable Crunch
2 Sets
15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Lat Pulldown
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
2 Sets
10-12 Reps
@6.5
5
Bench Press (Barbell)
3 Sets
12 Reps
50%
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
60%
65%
70%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6.5
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@6
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@6.5
4
Cable Crunch
2 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Lat Pulldown
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
2 Sets
10-12 Reps
@6.5
5
Bench Press (Barbell)
3 Sets
12 Reps
50%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Face Pull
2 Sets
10-12 Reps
@6.5
5
Cable Crunch
2 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
60%
65%
70%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6.5
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@6
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@6.5
4
Cable Crunch
2 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Lat Pulldown
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
2 Sets
10-12 Reps
@6.5
5
Bench Press (Barbell)
3 Sets
12 Reps
50%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Face Pull
2 Sets
10-12 Reps
@6.5
5
Cable Crunch
2 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
70%
75%
80%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6.5
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@6
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
5 Reps
2 Reps
70%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@6.5
4
Cable Crunch
2 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Lat Pulldown
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
2 Sets
10-12 Reps
@6.5
5
Bench Press (Barbell)
3 Sets
10 Reps
60%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Face Pull
2 Sets
10-12 Reps
@6.5
5
Cable Crunch
2 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
70%
75%
80%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6.5
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@6
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
5 Reps
2 Reps
70%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@6.5
4
Cable Crunch
2 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Lat Pulldown
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
2 Sets
10-12 Reps
@6.5
5
Bench Press (Barbell)
3 Sets
10 Reps
60%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Face Pull
2 Sets
10-12 Reps
@6.5
5
Cable Crunch
2 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
70%
75%
80%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6.5
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@6
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
5 Reps
2 Reps
70%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@6.5
4
Cable Crunch
2 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Lat Pulldown
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
2 Sets
10-12 Reps
@6.5
5
Bench Press (Barbell)
3 Sets
10 Reps
60%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Face Pull
2 Sets
10-12 Reps
@6.5
5
Cable Crunch
2 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
60%
65%
70%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6.5
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@6
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@6.5
4
Cable Crunch
2 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Lat Pulldown
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
2 Sets
10-12 Reps
@6.5
5
Bench Press (Barbell)
3 Sets
12 Reps
50%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Face Pull
2 Sets
10-12 Reps
@6.5
5
Cable Crunch
2 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
60%
65%
70%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6.5
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@6
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@6.5
4
Cable Crunch
2 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Lat Pulldown
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
2 Sets
10-12 Reps
@6.5
5
Bench Press (Barbell)
3 Sets
12 Reps
50%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Face Pull
2 Sets
10-12 Reps
@6.5
5
Cable Crunch
2 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
60%
65%
70%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6.5
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@6
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@6.5
4
Cable Crunch
2 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Lat Pulldown
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
2 Sets
10-12 Reps
@6.5
5
Bench Press (Barbell)
3 Sets
12 Reps
50%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Face Pull
2 Sets
10-12 Reps
@6.5
5
Cable Crunch
2 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
60%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
6 Reps
4 Reps
4 Reps
70%
70%
75%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
70%
75%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Bench Press (Barbell)
3 Sets
10 Reps
60%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
Face Pull
2 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
3 Reps
70%
80%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
2 Reps
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
6 Reps
4 Reps
75%
80%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Bench Press (Barbell)
3 Sets
6 Reps
70%
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@7
2
Bench Press (Barbell)
3 Sets
6 Reps
70%
3
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
Face Pull
2 Sets
10-12 Reps
@6.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
2 Reps
1 Reps
1 Reps
60%
80%
90%
100%
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
60%
70%
80%
90%
100%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
4 Reps
2 Reps
1 Reps
1 Reps
60%
80%
90%
100%