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
- LevelNovice, Intermediate
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 21, 2024 01:59
- Last EditedJun 18, 2025 10:21

Summary
Unleash your strength with the DiMagg Powerbuilding program, a comprehensive 12-week journey designed for serious lifters. Committed to four days a week, this program expertly blends powerlifting and bodybuilding techniques to maximize muscle growth and strength gains. Each session focuses on key lifts like the bench press and squat, complemented by accessory exercises to ensure balanced development. Get ready to transform your physique and elevate your performance in the gym!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
5 reps
60%
65%
70%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Tricep Extension (Cable)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
5 reps
60%
65%
70%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Tricep Extension (Cable)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
5 reps
60%
65%
70%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Tricep Extension (Cable)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
5 reps
70%
75%
80%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Tricep Extension (Cable)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
5 reps
70%
75%
80%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Tricep Extension (Cable)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
5 reps
70%
75%
80%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Tricep Extension (Cable)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
5 reps
60%
65%
70%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Tricep Extension (Cable)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
5 reps
60%
65%
70%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Tricep Extension (Cable)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
5 reps
60%
65%
70%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Tricep Extension (Cable)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
60%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
3 reps
70%
80%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
4 reps
2 reps
1 reps
1 reps
60%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
6 reps
4 reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 6.5
4
Cable Crunch
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
6 reps
4 reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 6.5
4
Cable Crunch
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
6 reps
4 reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 6.5
4
Cable Crunch
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
2 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 6.5
4
Cable Crunch
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
2 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 6.5
4
Cable Crunch
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
2 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 6.5
4
Cable Crunch
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
6 reps
4 reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 6.5
4
Cable Crunch
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
6 reps
4 reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 6.5
4
Cable Crunch
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
6 reps
4 reps
60%
70%
75%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 6.5
4
Cable Crunch
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6 reps
4 reps
4 reps
70%
70%
75%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
2 reps
75%
80%
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
2 reps
1 reps
1 reps
60%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
5 reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
2
10-12 reps
RPE 6.5
5
Bench Press (Barbell)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
5 reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
2
10-12 reps
RPE 6.5
5
Bench Press (Barbell)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
5 reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
2
10-12 reps
RPE 6.5
5
Bench Press (Barbell)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
2
10-12 reps
RPE 6.5
5
Bench Press (Barbell)
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
2
10-12 reps
RPE 6.5
5
Bench Press (Barbell)
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
2
10-12 reps
RPE 6.5
5
Bench Press (Barbell)
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
5 reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
2
10-12 reps
RPE 6.5
5
Bench Press (Barbell)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
5 reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
2
10-12 reps
RPE 6.5
5
Bench Press (Barbell)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
5 reps
60%
65%
70%
70%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lat Pulldown
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
2
10-12 reps
RPE 6.5
5
Bench Press (Barbell)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
70%
75%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bench Press (Barbell)
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
4 reps
75%
80%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bench Press (Barbell)
3
6 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
2 reps
1 reps
1 reps
1 reps
60%
70%
80%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
3
10 reps
60%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 6.5
4
Face Pull
2
10-12 reps
RPE 6.5
5
Cable Crunch
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
3
10 reps
60%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 6.5
4
Face Pull
2
10-12 reps
RPE 6.5
5
Cable Crunch
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
3
10 reps
60%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 6.5
4
Face Pull
2
10-12 reps
RPE 6.5
5
Cable Crunch
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
3
8 reps
65%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 6.5
4
Face Pull
2
10-12 reps
RPE 6.5
5
Cable Crunch
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
3
8 reps
65%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 6.5
4
Face Pull
2
10-12 reps
RPE 6.5
5
Cable Crunch
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
3
8 reps
65%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 6.5
4
Face Pull
2
10-12 reps
RPE 6.5
5
Cable Crunch
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
3
10 reps
60%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 6.5
4
Face Pull
2
10-12 reps
RPE 6.5
5
Cable Crunch
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
3
10 reps
60%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 6.5
4
Face Pull
2
10-12 reps
RPE 6.5
5
Cable Crunch
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
3
10 reps
60%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 6.5
4
Face Pull
2
10-12 reps
RPE 6.5
5
Cable Crunch
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
3
10 reps
60%
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 6.5
4
Face Pull
2
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
3
6 reps
70%
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 6.5
4
Face Pull
2
10-12 reps
RPE 6.5
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 Crunch2 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 Pull2 Sets
10-12 Reps
@6.5
5
Cable Crunch2 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 Pulldown3 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%