DGITTFIT
Powerlifting, Bodybuilding12-Week Powerbuilding Program: Strength & Size with Smart Progression
Unleash your full potential with this 12-week powerbuilding program, designed to build maximum strength and muscle using a proven linear progression model. Featuring squat, bench press, and deadlift as the core lifts, this 4-day-per-week plan blends powerlifting intensity with bodybuilding hypertrophy.
✅ Progressive overload with exact percentages for steady strength gains
✅ Heavy deadlifts every other week for optimal recovery & peak performance
✅ Planned deloads (Weeks 4, 8, 12) to prevent burnout & maximize progress
✅ Targeted accessory work to build muscle & eliminate weak points
Whether you're a seasoned lifter or looking to break through plateaus, this program will push you to new levels of size, strength, and power. Get stronger, look bigger, and train smarter!
1 sessions per week
Must use App app to view and log training
Program Training
A
Walk
1 x 30:00
A
Bench Press
5 x 5 @ 70 %
B
Seated DB Press
3 x 8
C
DB Incline Fly
3 x 12
D
Pull-Up
3 x MAX
E
Dip
3 x 12
A
Back Squat
5 x 5 @ 70 %
B
RDL
3 x 12
C
Bulgarian Split Squat
3 x 10
D
Leg Press
3 x 12
E
Hanging Leg Raise
3 x 15
A
Walk
1 x 30:00
A
Deadlift
5 x 5 @ 70 %
B
Bent Over Row
4 x 8
C
Lat Pulldown
3 x 12
D
Lying Leg Curl
3 x 15
E
Leg Extension
3 x 15
A
Close Grip Bench Press
4 x 8 @ 70 %
B
Tricep Pushdown
3 x 12
C
DB Bicep Curls
3 x 12
D
Push-Up
5 x 10
E
Drag Curl
3 x 8
A
Walk
1 x 30:00
