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Full Body Powerbuilding Split
4.39(168 reviews)
3 days a week program for a beginner to early intermediate athlete to build strength and muscle mass
Program Description

Dr. Swole's science-based 3 Day Full Body Powerbuilding Split is designed for hypertrophy and strength. You train your full body 3x a week.

This program is made for beginners but will also work for some early intermediate athletes. A beginner is someone in their first 1-2 years of serious training.

This is a low volume program, which means you aren't spending excess hours in the gym but will still make excellent progress.

Read below for full program instructions.

Program Overview
Coach
Dr. Swoleverified coach
Level
Beginner, Novice
Equipment
Full Gym
Time Per Workout
60 minutes
Days Per Week
3 days
Program Length
8 weeks
Start the program
on Boostcamp for free
Week 1
Watch video
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
5
RPE7
1
5+
RPE8
Squat (Barbell)
1
5
RPE7
1
5+
RPE8
Lunge
2
8-12
RPE8
T-Bar Row
1
8-12
RPE8
2
8-12
RPE8
Rope Hammer Curl
2
8-12
RPE8
Rope Pressdown
2
8-12
RPE8
Lateral Raise (Dumbbell)
3
8-12
RPE8
Machine Calf Raise
2
8-12
RPE8
Day 2
Exercise
Sets
Reps
Intensity
Overhead Press (Barbell)
1
5
RPE7
1
5+
RPE8
Deadlift (Barbell)
1
5
RPE7
1
5+
RPE8
Leg Press
2
8-12
RPE8
Bench Press (Close Grip)
1
6-10
RPE8
1
6-10
RPE8
Pull-Up (Weighted)
1
6-10
RPE8
2
6-10
RPE8
Bicep Curl (EZ Bar)
1
8-12
RPE8
1
8-12
RPE8
Upright Row (Barbell)
3
8-12
RPE8
Standing Calf Raise
2
8-12
RPE8
Day 3
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
5
RPE7
1
5+
RPE8
Squat (Barbell)
1
5
RPE7
1
5+
RPE8
Romanian Deadlift (Barbell)
2
6-10
RPE8
Seated Row (Cable)
1
10-15
RPE8
2
10-15
RPE8
Lying Bicep Curl
2
8-12
RPE8
EZ Bar Skull Crusher
1
8-12
RPE8
1
8-12
RPE8
Lateral Raise (Dumbbell)
3
10-15
RPE8
Machine Calf Raise
2
10-15
RPE8
Week 2
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Lunge
2
8-12
RPE9
1
8-12
RPE10
T-Bar Row
1
8-12
RPE9
2
8-12
RPE9
1
8-12
RPE10
Rope Hammer Curl
2
8-12
RPE9
1
8-12
RPE10
Rope Pressdown
2
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
8-12
RPE9
1
8-12
RPE10
Machine Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Overhead Press (Barbell)
2
5
RPE8
1
5+
RPE9
Deadlift (Barbell)
2
5
RPE8
1
5+
RPE9
Leg Press
2
8-12
RPE9
1
8-12
RPE10
Bench Press (Close Grip)
1
6-10
RPE9
1
6-10
RPE9
1
6-10
RPE10
Pull-Up (Weighted)
1
6-10
RPE9
2
6-10
RPE9
1
6-10
RPE10
Bicep Curl (EZ Bar)
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Upright Row (Barbell)
3
8-12
RPE9
1
8-12
RPE10
Standing Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Romanian Deadlift (Barbell)
2
6-10
RPE9
1
6-10
RPE10
Seated Row (Cable)
1
10-15
RPE9
2
10-15
RPE9
1
10-15
RPE10
Lying Bicep Curl
2
8-12
RPE9
1
8-12
RPE10
EZ Bar Skull Crusher
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
10-15
RPE9
1
10-15
RPE10
Machine Calf Raise
2
10-15
RPE9
1
10-15
RPE10
Week 3
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Lunge
2
8-12
RPE9
1
8-12
RPE10
T-Bar Row
1
8-12
RPE9
2
8-12
RPE9
1
8-12
RPE10
Rope Hammer Curl
2
8-12
RPE9
1
8-12
RPE10
Rope Pressdown
2
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
8-12
RPE9
1
8-12
RPE10
Machine Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Overhead Press (Barbell)
2
5
RPE8
1
5+
RPE9
Deadlift (Barbell)
2
5
RPE8
1
5+
RPE9
Leg Press
2
8-12
RPE9
1
8-12
RPE10
Bench Press (Close Grip)
1
6-10
RPE9
1
6-10
RPE9
1
6-10
RPE10
Pull-Up (Weighted)
1
6-10
RPE9
2
6-10
RPE9
1
6-10
RPE10
Bicep Curl (EZ Bar)
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Upright Row (Barbell)
3
8-12
RPE9
1
8-12
RPE10
Standing Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Romanian Deadlift (Barbell)
2
6-10
RPE9
1
6-10
RPE10
Seated Row (Cable)
1
10-15
RPE9
2
10-15
RPE9
1
10-15
RPE10
Lying Bicep Curl
2
8-12
RPE9
1
8-12
RPE10
EZ Bar Skull Crusher
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
10-15
RPE9
1
10-15
RPE10
Machine Calf Raise
2
10-15
RPE9
1
10-15
RPE10
Week 4
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Lunge
2
8-12
RPE9
1
8-12
RPE10
T-Bar Row
1
8-12
RPE9
2
8-12
RPE9
1
8-12
RPE10
Rope Hammer Curl
2
8-12
RPE9
1
8-12
RPE10
Rope Pressdown
2
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
8-12
RPE9
1
8-12
RPE10
Machine Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Overhead Press (Barbell)
2
5
RPE8
1
5+
RPE9
Deadlift (Barbell)
2
5
RPE8
1
5+
RPE9
Leg Press
2
8-12
RPE9
1
8-12
RPE10
Bench Press (Close Grip)
1
6-10
RPE9
1
6-10
RPE9
1
6-10
RPE10
Pull-Up (Weighted)
1
6-10
RPE9
2
6-10
RPE9
1
6-10
RPE10
Bicep Curl (EZ Bar)
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Upright Row (Barbell)
3
8-12
RPE9
1
8-12
RPE10
Standing Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Romanian Deadlift (Barbell)
2
6-10
RPE9
1
6-10
RPE10
Seated Row (Cable)
1
10-15
RPE9
2
10-15
RPE9
1
10-15
RPE10
Lying Bicep Curl
2
8-12
RPE9
1
8-12
RPE10
EZ Bar Skull Crusher
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
10-15
RPE9
1
10-15
RPE10
Machine Calf Raise
2
10-15
RPE9
1
10-15
RPE10
Week 5
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Lunge
2
8-12
RPE9
1
8-12
RPE10
T-Bar Row
1
8-12
RPE9
2
8-12
RPE9
1
8-12
RPE10
Rope Hammer Curl
2
8-12
RPE9
1
8-12
RPE10
Rope Pressdown
2
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
8-12
RPE9
1
8-12
RPE10
Machine Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Overhead Press (Barbell)
2
5
RPE8
1
5+
RPE9
Deadlift (Barbell)
2
5
RPE8
1
5+
RPE9
Leg Press
2
8-12
RPE9
1
8-12
RPE10
Bench Press (Close Grip)
1
6-10
RPE9
1
6-10
RPE9
1
6-10
RPE10
Pull-Up (Weighted)
1
6-10
RPE9
2
6-10
RPE9
1
6-10
RPE10
Bicep Curl (EZ Bar)
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Upright Row (Barbell)
3
8-12
RPE9
1
8-12
RPE10
Standing Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Romanian Deadlift (Barbell)
2
6-10
RPE9
1
6-10
RPE10
Seated Row (Cable)
1
10-15
RPE9
2
10-15
RPE9
1
10-15
RPE10
Lying Bicep Curl
2
8-12
RPE9
1
8-12
RPE10
EZ Bar Skull Crusher
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
10-15
RPE9
1
10-15
RPE10
Machine Calf Raise
2
10-15
RPE9
1
10-15
RPE10
Week 6
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Lunge
2
8-12
RPE9
1
8-12
RPE10
T-Bar Row
1
8-12
RPE9
2
8-12
RPE9
1
8-12
RPE10
Rope Hammer Curl
2
8-12
RPE9
1
8-12
RPE10
Rope Pressdown
2
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
8-12
RPE9
1
8-12
RPE10
Machine Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Overhead Press (Barbell)
2
5
RPE8
1
5+
RPE9
Deadlift (Barbell)
2
5
RPE8
1
5+
RPE9
Leg Press
2
8-12
RPE9
1
8-12
RPE10
Bench Press (Close Grip)
1
6-10
RPE9
1
6-10
RPE9
1
6-10
RPE10
Pull-Up (Weighted)
1
6-10
RPE9
2
6-10
RPE9
1
6-10
RPE10
Bicep Curl (EZ Bar)
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Upright Row (Barbell)
3
8-12
RPE9
1
8-12
RPE10
Standing Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Romanian Deadlift (Barbell)
2
6-10
RPE9
1
6-10
RPE10
Seated Row (Cable)
1
10-15
RPE9
2
10-15
RPE9
1
10-15
RPE10
Lying Bicep Curl
2
8-12
RPE9
1
8-12
RPE10
EZ Bar Skull Crusher
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
10-15
RPE9
1
10-15
RPE10
Machine Calf Raise
2
10-15
RPE9
1
10-15
RPE10
Week 7
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Lunge
2
8-12
RPE9
1
8-12
RPE10
T-Bar Row
1
8-12
RPE9
2
8-12
RPE9
1
8-12
RPE10
Rope Hammer Curl
2
8-12
RPE9
1
8-12
RPE10
Rope Pressdown
2
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
8-12
RPE9
1
8-12
RPE10
Machine Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Overhead Press (Barbell)
2
5
RPE8
1
5+
RPE9
Deadlift (Barbell)
2
5
RPE8
1
5+
RPE9
Leg Press
2
8-12
RPE9
1
8-12
RPE10
Bench Press (Close Grip)
1
6-10
RPE9
1
6-10
RPE9
1
6-10
RPE10
Pull-Up (Weighted)
1
6-10
RPE9
2
6-10
RPE9
1
6-10
RPE10
Bicep Curl (EZ Bar)
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Upright Row (Barbell)
3
8-12
RPE9
1
8-12
RPE10
Standing Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Romanian Deadlift (Barbell)
2
6-10
RPE9
1
6-10
RPE10
Seated Row (Cable)
1
10-15
RPE9
2
10-15
RPE9
1
10-15
RPE10
Lying Bicep Curl
2
8-12
RPE9
1
8-12
RPE10
EZ Bar Skull Crusher
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
10-15
RPE9
1
10-15
RPE10
Machine Calf Raise
2
10-15
RPE9
1
10-15
RPE10
Week 8
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Lunge
2
8-12
RPE9
1
8-12
RPE10
T-Bar Row
1
8-12
RPE9
2
8-12
RPE9
1
8-12
RPE10
Rope Hammer Curl
2
8-12
RPE9
1
8-12
RPE10
Rope Pressdown
2
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
8-12
RPE9
1
8-12
RPE10
Machine Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Overhead Press (Barbell)
2
5
RPE8
1
5+
RPE9
Deadlift (Barbell)
2
5
RPE8
1
5+
RPE9
Leg Press
2
8-12
RPE9
1
8-12
RPE10
Bench Press (Close Grip)
1
6-10
RPE9
1
6-10
RPE9
1
6-10
RPE10
Pull-Up (Weighted)
1
6-10
RPE9
2
6-10
RPE9
1
6-10
RPE10
Bicep Curl (EZ Bar)
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Upright Row (Barbell)
3
8-12
RPE9
1
8-12
RPE10
Standing Calf Raise
2
8-12
RPE9
1
8-12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
5
RPE8
1
5+
RPE9
Squat (Barbell)
2
5
RPE8
1
5+
RPE9
Romanian Deadlift (Barbell)
2
6-10
RPE9
1
6-10
RPE10
Seated Row (Cable)
1
10-15
RPE9
2
10-15
RPE9
1
10-15
RPE10
Lying Bicep Curl
2
8-12
RPE9
1
8-12
RPE10
EZ Bar Skull Crusher
1
8-12
RPE9
1
8-12
RPE9
1
8-12
RPE10
Lateral Raise (Dumbbell)
3
10-15
RPE9
1
10-15
RPE10
Machine Calf Raise
2
10-15
RPE9
1
10-15
RPE10
What People Are Saying
4.4/5
See all
Max F.Man, 31
4 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program to get back into lifting after a long hiatus. It was also nice to be able to work around my schedule of 3 times a week. I appreciate the full body focus. However, I think that, at least for me, there were too many heavy back exercises. I injured my lower back a few weeks in and had to cut some weight and a few exercises. There was just too much strain done on my back in too short an amount of time. This is a good program for someone who wants to get into lifting. But I would not recommend for someone who will be lifting a lot of weight, as there is not enough rest time.
13 hours ago
Regina F.Woman, 63
4 weeks complete
Marginal modifications
11 days ago
Jun180Man
8 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Started this program after years away from the gym with very little strength or muscle from the past. Regained a lot of the strength and muscle definition in upper and lower body that I previously had. Workout is structured well for a novice and easy to follow, great for someone starting out or getting back into training after a long time off. Good balance of upper and lower body and works different muscle groups over the 3 workouts a week so muscles get adequate rest and recovery. Only downside is that it took me roughly 1.5-2 hours to complete the workout each day, so you need to make time in the calendar to complete the workout. Shouldn’t be a problem if your committed to the plan. If you are, you’ll definitely see results. Thanks Dr Swole!
13 days ago
Christiaan S.Man, 32
4 weeks complete
10 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
14 days ago
MarkMan, 24
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
18 days ago
Chuck A.Man, 65
6 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good full body workout with a mix of compound and accessories.
24 days ago
Rebekah M.Woman, 28
6 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
a month ago
CashnateMan, 34
4 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Working out of a home gym limited me on machines and therefore more squats, deadlifts, weighted standing calf raises and things like that. Still a great set of exercises on a good tracking platform.
a month ago
Hakki GunMan, 44
4 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
0,75 kg
a month ago
Sonwabo Man, 20
2 weeks complete
As expected strength gains
As expected muscle gains
None modifications
a month ago

Instructions

For squat, bench, deadlift, and overhead press, this program uses a modified version of the Greyskull linear progression. This means you do 3 sets of 5 reps, with the last set being 5+ reps with AMRAP (as many reps as possible).

For bench press and overhead press, add 2.5 lbs (or 1.25 lbs per side) per session. If you don't have 1.25 lbs microplates, add 2.5 lbs per side every other session. For squat and deadlift, add 5 lbs (or 2.5 lbs per side) per session. Only add weight if you can maintain the prescribed RPE.

If you can't complete all 3 sets of 5, take 10 lbs off the weight and restart.

All exercises are based on Rate of Perceived Exertion (RPE), which is scale from 1-10. RPE 10 = can't do another rep before failure, RPE 9 = can do 1 more rep before failure, RPE 8 = can do 2 more reps before failure, etc.

Add weight when you hit the top end of the rep range target and RPE is lower than prescribed.

This program is set for 8 weeks but can be run indefinitely as long as you continue to see progress.