The Dunamis Method 2.0

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Seated Calf Raise

Leg Curl

Underhand Lat Pulldown

Pec Fly (Dumbbell)

Ab Wheel

Deadlift (Barbell)

Barbell Row

Chest Supported Row (Machine)

Glute-Ham Raise

Hanging Leg Raise

Bench Press (Barbell)

Lat Pulldown

Pull-Up (Bodyweight)

Squat (Barbell)

Leg Press (45 Degrees)

Reverse Lunge (Dumbbell)

Block Pull (Barbell)

Deficit Deadlift (Barbell)

Bench Press (Close Grip)

Bench Press (Paused)

Box Squat (Barbell)

Squat (Paused)

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