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DiMagg Powerbuilding (R)

by Joey D
9 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
    Sep 23, 2024 11:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
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 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%