logo
The Dunamis Method 2.0
by Manny F.
5.0
(1 rating)
Program Description
The goal of incorporating daily undulating periodization into this powerlifting program is to maximize strength gains and performance leading up to an upcoming meet. By strategically adjusting intensity and volume daily, the program fosters muscular adaptation, aids recovery, and mitigates the risk of overtraining. Additionally, after nine weeks of training, participants will either run a mock meet or compete to assess progress and readiness for the official competition.
Program Overview
Level
Advanced, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
Apr 18, 2024 10:09
Last Edited
May 07, 2024 10:22
down_app
Week 1
1 / 9 Weeks
Day 4
1
Overhead Press (Barbell)
5 Sets
6-20 Reps
2
Bicep Curl (Dumbbell)
5 Sets
6-20 Reps
3
Seated Calf Raise
5 Sets
6-20 Reps
4
Leg Curl
5 Sets
6-20 Reps
5
Underhand Lat Pulldown
5 Sets
6-20 Reps
6
Pec Fly (Dumbbell)
5 Sets
6-20 Reps
7
Ab Wheel
5 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
5 Sets
2 Reps
80%
2
Block Pull (Barbell)
2 Sets
1-3 Reps
@8
3
Deficit Deadlift (Barbell)
2 Sets
4-6 Reps
@7.5
4
Barbell Row
4 Sets
10-20 Reps
@6
5
Chest Supported Row (Machine)
4 Sets
10-20 Reps
@6
6
Glute-Ham Raise
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Close Grip)
2 Sets
6-8 Reps
@6.5
3
Bench Press (Paused)
3 Sets
10-12 Reps
@6.5
4
Lat Pulldown
4 Sets
10-20 Reps
5A
Front Raise
4 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Ab Wheel
4 Sets
AMRAP
Day 3
1
Squat (Barbell)
8 Sets
3 Reps
65%
2
Box Squat (Barbell)
2 Sets
5 Reps
@7
3
Squat (Paused)
3 Sets
8 Reps
@6
4
Leg Press (45 Degrees)
4 Sets
10-20 Reps
5
Reverse Lunge (Dumbbell)
4 Sets
10-20 Reps
6A
Leg Extension
4 Sets
10-20 Reps
6B
Lying Leg Curl
4 Sets
10-20 Reps
7
Hanging Leg Raise
4 Sets
AMRAP
Day 4
1
Overhead Press (Barbell)
5 Sets
6-20 Reps
2
Bicep Curl (Dumbbell)
5 Sets
6-20 Reps
3
Seated Calf Raise
5 Sets
6-20 Reps
4
Leg Curl
5 Sets
6-20 Reps
5
Underhand Lat Pulldown
5 Sets
6-20 Reps
6
Pec Fly (Dumbbell)
5 Sets
6-20 Reps
7
Ab Wheel
5 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
8 Sets
3 Reps
67%
2
Block Pull (Barbell)
2 Sets
5 Reps
@7.5
3
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Barbell Row
4 Sets
10-20 Reps
@6
5
Chest Supported Row (Machine)
4 Sets
10-20 Reps
@6
6
Glute-Ham Raise
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
2 Sets
2 Reps
80%
2
Bench Press (Close Grip)
2 Sets
1-3 Reps
@8.5
3
Bench Press (Paused)
2 Sets
4-6 Reps
@8
4
Lat Pulldown
4 Sets
10-20 Reps
5A
Front Raise
4 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Ab Wheel
4 Sets
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
8-12 Reps
70%
2
Box Squat (Barbell)
2 Sets
6-8 Reps
@7
3
Squat (Paused)
2 Sets
1 Set
10-12 Reps
10-22 Reps
@6.5
@6.5
4
Leg Press (45 Degrees)
4 Sets
10-20 Reps
5
Reverse Lunge (Dumbbell)
4 Sets
10-20 Reps
6A
Leg Extension
4 Sets
10-20 Reps
6B
Lying Leg Curl
4 Sets
10-20 Reps
7
Hanging Leg Raise
4 Sets
AMRAP
Day 4
1
Overhead Press (Barbell)
5 Sets
6-20 Reps
2
Bicep Curl (Dumbbell)
5 Sets
6-20 Reps
3
Seated Calf Raise
5 Sets
6-20 Reps
4
Leg Curl
5 Sets
6-20 Reps
5
Underhand Lat Pulldown
5 Sets
6-20 Reps
6
Pec Fly (Dumbbell)
5 Sets
6-20 Reps
7
Ab Wheel
5 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
3 Sets
8-12 Reps
72%
2
Block Pull (Barbell)
2 Sets
6-8 Reps
@7.5
3
Deficit Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
4
Barbell Row
4 Sets
10-20 Reps
@6
5
Chest Supported Row (Machine)
4 Sets
10-20 Reps
@6
6
Glute-Ham Raise
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
8 Sets
3 Reps
65%
2
Bench Press (Close Grip)
2 Sets
5 Reps
@7
3
Bench Press (Paused)
3 Sets
8 Reps
@7
4
Lat Pulldown
4 Sets
10-20 Reps
5A
Front Raise
4 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Ab Wheel
4 Sets
AMRAP
Day 3
1
Squat (Barbell)
2 Sets
2 Reps
80%
2
Box Squat (Barbell)
2 Sets
1-3 Reps
@8.5
3
Squat (Paused)
3 Sets
4-6 Reps
@7.5
4
Leg Press (45 Degrees)
4 Sets
10-20 Reps
5
Reverse Lunge (Dumbbell)
4 Sets
10-20 Reps
6A
Leg Extension
4 Sets
10-20 Reps
6B
Lying Leg Curl
4 Sets
10-20 Reps
7
Hanging Leg Raise
4 Sets
AMRAP
Day 4
1
Overhead Press (Barbell)
5 Sets
6-20 Reps
2
Bicep Curl (Dumbbell)
5 Sets
6-20 Reps
3
Seated Calf Raise
5 Sets
6-20 Reps
4
Leg Curl
5 Sets
6-20 Reps
5
Underhand Lat Pulldown
5 Sets
6-20 Reps
6
Pec Fly (Dumbbell)
5 Sets
6-20 Reps
7
Ab Wheel
5 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
3 Sets
2 Reps
85%
2
Block Pull (Barbell)
2 Sets
1-2 Reps
@9
3
Deficit Deadlift (Barbell)
2 Sets
3-5 Reps
@8
4
Barbell Row
4 Sets
10-20 Reps
@6
5
Chest Supported Row (Machine)
4 Sets
10-20 Reps
@6
6
Glute-Ham Raise
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
80%
2
Bench Press (Close Grip)
1 Set
1 Set
2-3 Reps
2-3 Reps
@8.5
@7.5
3
Bench Press (Paused)
2 Sets
6-8 Reps
@7.5
4
Lat Pulldown
4 Sets
10-20 Reps
5A
Front Raise
4 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Ab Wheel
4 Sets
AMRAP
Day 3
1
Squat (Barbell)
6 Sets
2 Reps
70%
2
Box Squat (Barbell)
2 Sets
5 Reps
@7.5
3
Squat (Paused)
3 Sets
6 Reps
@6.5
4
Leg Press (45 Degrees)
4 Sets
10-20 Reps
5
Reverse Lunge (Dumbbell)
4 Sets
10-20 Reps
6A
Leg Extension
4 Sets
10-20 Reps
6B
Lying Leg Curl
4 Sets
10-20 Reps
7
Hanging Leg Raise
4 Sets
AMRAP
Day 4
1
Overhead Press (Barbell)
5 Sets
6-20 Reps
2
Bicep Curl (Dumbbell)
5 Sets
6-20 Reps
3
Seated Calf Raise
5 Sets
6-20 Reps
4
Leg Curl
5 Sets
6-20 Reps
5
Underhand Lat Pulldown
5 Sets
6-20 Reps
6
Pec Fly (Dumbbell)
5 Sets
6-20 Reps
7
Ab Wheel
5 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
1 Set
5 Sets
2 Reps
3 Reps
70%
70%
2
Block Pull (Barbell)
2 Sets
5 Reps
@7.5
3
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6.5
4
Barbell Row
4 Sets
10-20 Reps
@6
5
Chest Supported Row (Machine)
4 Sets
10-20 Reps
@6
6
Glute-Ham Raise
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
2 Reps
85%
2
Bench Press (Close Grip)
1 Set
1 Set
1-2 Reps
1-3 Reps
@9
@9
3
Bench Press (Paused)
2 Sets
3-5 Reps
@9
4
Lat Pulldown
4 Sets
10-20 Reps
5A
Front Raise
4 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Ab Wheel
4 Sets
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
4-8 Reps
80%
2
Box Squat (Barbell)
2 Sets
2-3 Reps
@8.5
3
Squat (Paused)
3 Sets
6-8 Reps
@7.5
4
Leg Press (45 Degrees)
4 Sets
10-20 Reps
5
Reverse Lunge (Dumbbell)
4 Sets
10-20 Reps
6A
Leg Extension
4 Sets
10-20 Reps
6B
Lying Leg Curl
4 Sets
10-20 Reps
7
Hanging Leg Raise
4 Sets
AMRAP
Day 4
1
Overhead Press (Barbell)
5 Sets
6-20 Reps
2
Bicep Curl (Dumbbell)
5 Sets
6-20 Reps
3
Seated Calf Raise
5 Sets
6-20 Reps
4
Leg Curl
5 Sets
6-20 Reps
5
Underhand Lat Pulldown
5 Sets
6-20 Reps
6
Pec Fly (Dumbbell)
5 Sets
6-20 Reps
7
Ab Wheel
5 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
3 Sets
4-8 Reps
80%
2
Block Pull (Barbell)
2 Sets
2-3 Reps
@8.5
3
Deficit Deadlift (Barbell)
3 Sets
6-8 Reps
@7.5
4
Barbell Row
4 Sets
10-20 Reps
@6
5
Chest Supported Row (Machine)
4 Sets
10-20 Reps
@6
6
Glute-Ham Raise
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
6 Sets
2 Reps
70%
2
Bench Press (Close Grip)
2 Sets
5 Reps
@7.5
3
Bench Press (Paused)
3 Sets
6 Reps
@6.5
4
Lat Pulldown
4 Sets
10-20 Reps
5A
Front Raise
4 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Ab Wheel
4 Sets
AMRAP
Day 3
1
Squat (Barbell)
2 Sets
2 Reps
85%
2
Box Squat (Barbell)
2 Sets
1-2 Reps
@9
3
Squat (Paused)
3 Sets
3-5 Reps
@8
4
Leg Press (45 Degrees)
4 Sets
10-20 Reps
5
Reverse Lunge (Dumbbell)
4 Sets
10-20 Reps
6A
Leg Extension
4 Sets
10-20 Reps
6B
Lying Leg Curl
4 Sets
10-20 Reps
7
Hanging Leg Raise
4 Sets
AMRAP
Day 4
1
Overhead Press (Barbell)
5 Sets
6-20 Reps
2
Bicep Curl (Dumbbell)
5 Sets
6-20 Reps
3
Seated Calf Raise
5 Sets
6-20 Reps
4
Leg Curl
5 Sets
6-20 Reps
5
Underhand Lat Pulldown
5 Sets
6-20 Reps
6
Pec Fly (Dumbbell)
5 Sets
6-20 Reps
7
Ab Wheel
5 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
92%
95%
80%
2
Barbell Row
4 Sets
10-20 Reps
@6
3
Chest Supported Row (Machine)
4 Sets
10-20 Reps
@6
4
Glute-Ham Raise
4 Sets
AMRAP
5
Hanging Leg Raise
4 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
85%
2
Bench Press (Close Grip)
2 Sets
1-2 Reps
@9
3
Bench Press (Paused)
3 Sets
3-5 Reps
@8
4
Lat Pulldown
4 Sets
10-20 Reps
5A
Front Raise
4 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Ab Wheel
4 Sets
AMRAP
Day 3
1
Squat (Barbell)
5 Sets
2 Reps
75%
2
Box Squat (Barbell)
3 Sets
3 Reps
@8
3
Squat (Paused)
3 Sets
3-5 Reps
@7
4
Leg Press (45 Degrees)
4 Sets
10-20 Reps
5
Reverse Lunge (Dumbbell)
4 Sets
10-20 Reps
6A
Leg Extension
4 Sets
10-20 Reps
6B
Lying Leg Curl
4 Sets
10-20 Reps
7
Hanging Leg Raise
4 Sets
AMRAP
Day 4
1
Overhead Press (Barbell)
5 Sets
6-20 Reps
2
Bicep Curl (Dumbbell)
5 Sets
6-20 Reps
3
Seated Calf Raise
5 Sets
6-20 Reps
4
Leg Curl
5 Sets
6-20 Reps
5
Underhand Lat Pulldown
5 Sets
6-20 Reps
6
Pec Fly (Dumbbell)
5 Sets
6-20 Reps
7
Ab Wheel
5 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
1 Reps
1 Reps
90%
92%
95%
80%
2
Lat Pulldown
4 Sets
10-20 Reps
3A
Front Raise
4 Sets
10-20 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
5
Ab Wheel
4 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
5 Sets
2 Reps
75%
2
Block Pull (Barbell)
3 Sets
3-5 Reps
@8
3
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@8.5
4
Barbell Row
4 Sets
10-20 Reps
@6
5
Chest Supported Row (Machine)
4 Sets
10-20 Reps
@6
6
Glute-Ham Raise
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
85%
2
Box Squat (Barbell)
2 Sets
1-2 Reps
@9
3
Squat (Paused)
3 Sets
3-5 Reps
@8
4
Leg Press (45 Degrees)
4 Sets
10-20 Reps
5
Reverse Lunge (Dumbbell)
4 Sets
10-20 Reps
6A
Leg Extension
4 Sets
10-20 Reps
6B
Lying Leg Curl
4 Sets
10-20 Reps
7
Hanging Leg Raise
4 Sets
AMRAP
Day 4
1
Overhead Press (Barbell)
5 Sets
6-20 Reps
2
Bicep Curl (Dumbbell)
5 Sets
6-20 Reps
3
Seated Calf Raise
5 Sets
6-20 Reps
4
Leg Curl
5 Sets
6-20 Reps
5
Underhand Lat Pulldown
5 Sets
6-20 Reps
6
Pec Fly (Dumbbell)
5 Sets
6-20 Reps
7
Ab Wheel
5 Sets
AMRAP
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
1 Reps
1 Reps
90%
92%
95%
80%
2
Leg Press (45 Degrees)
4 Sets
10-20 Reps
3
Reverse Lunge (Dumbbell)
4 Sets
10-20 Reps
4A
Leg Extension
4 Sets
10-20 Reps
4B
Lying Leg Curl
4 Sets
10-20 Reps
5
Hanging Leg Raise
4 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
85%
2
Block Pull (Barbell)
2 Sets
1-2 Reps
@9
3
Deficit Deadlift (Barbell)
3 Sets
3-5 Reps
@8
4
Barbell Row
4 Sets
10-20 Reps
@6
5
Chest Supported Row (Machine)
4 Sets
10-20 Reps
@6
6
Glute-Ham Raise
4 Sets
AMRAP
7
Hanging Leg Raise
4 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
5 Sets
2 Reps
75%
2
Bench Press (Close Grip)
3 Sets
3-5 Reps
@8
3
Bench Press (Paused)
3 Sets
6 Reps
@7
4
Lat Pulldown
4 Sets
10-20 Reps
5A
Front Raise
4 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
7
Ab Wheel
4 Sets
AMRAP