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Full Body Powerbuilding Split

(94 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
CoachDr. Swoleverified coach
LevelBeginner, Novice
GoalPowerbuilding, Bodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week3 days
Program Length8 weeks
Start the program
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Week 1 · Intro Week
Watch video
Day 1
ExerciseSetsReps
Bench Press (Barbell)1
5
1
5+
Squat (Barbell)1
5
1
5+
Lunge2
8-12
T-Bar Row1
8-12
2
8-12
Rope Hammer Curl2
8-12
Rope Pressdown2
8-12
Lateral Raise (Dumbbell)3
8-12
Machine Calf Raise2
8-12
--
--
--
--
--
--
Day 2
ExerciseSetsReps
Overhead Press (Barbell)1
5
1
5+
Deadlift (Barbell)1
5
1
5+
Leg Press2
8-12
Bench Press (Close Grip)1
6-10
1
6-10
Pull-Up (Weighted)1
6-10
2
6-10
Bicep Curl (EZ Bar)1
8-12
1
8-12
Upright Row (Barbell)3
8-12
Standing Calf Raise2
8-12
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Bench Press (Barbell)1
5
1
5+
Squat (Barbell)1
5
1
5+
Romanian Deadlift (Barbell)2
6-10
Seated Row (Cable)1
10-15
2
10-15
Lying Bicep Curl2
8-12
EZ Bar Skull Crusher1
8-12
1
8-12
Lateral Raise (Dumbbell)3
10-15
Machine Calf Raise2
10-15
--
--
--
--
--
--
Week 2 · Volume Increase
Watch video
Day 1
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Lunge2
8-12
1
8-12
T-Bar Row1
8-12
2
8-12
1
8-12
Rope Hammer Curl2
8-12
1
8-12
Rope Pressdown2
8-12
1
8-12
Lateral Raise (Dumbbell)3
8-12
1
8-12
Machine Calf Raise2
8-12
1
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Leg Press2
8-12
1
8-12
Bench Press (Close Grip)1
6-10
1
6-10
1
6-10
Pull-Up (Weighted)1
6-10
2
6-10
1
6-10
Bicep Curl (EZ Bar)1
8-12
1
8-12
1
8-12
Upright Row (Barbell)3
8-12
1
8-12
Standing Calf Raise2
8-12
1
8-12
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Romanian Deadlift (Barbell)2
6-10
1
6-10
Seated Row (Cable)1
10-15
2
10-15
1
10-15
Lying Bicep Curl2
8-12
1
8-12
EZ Bar Skull Crusher1
8-12
1
8-12
1
8-12
Lateral Raise (Dumbbell)3
10-15
1
10-15
Machine Calf Raise2
10-15
1
10-15
Week 3
Watch video
Day 1
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Lunge2
8-12
1
8-12
T-Bar Row1
8-12
2
8-12
1
8-12
Rope Hammer Curl2
8-12
1
8-12
Rope Pressdown2
8-12
1
8-12
Lateral Raise (Dumbbell)3
8-12
1
8-12
Machine Calf Raise2
8-12
1
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Leg Press2
8-12
1
8-12
Bench Press (Close Grip)1
6-10
1
6-10
1
6-10
Pull-Up (Weighted)1
6-10
2
6-10
1
6-10
Bicep Curl (EZ Bar)1
8-12
1
8-12
1
8-12
Upright Row (Barbell)3
8-12
1
8-12
Standing Calf Raise2
8-12
1
8-12
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Romanian Deadlift (Barbell)2
6-10
1
6-10
Seated Row (Cable)1
10-15
2
10-15
1
10-15
Lying Bicep Curl2
8-12
1
8-12
EZ Bar Skull Crusher1
8-12
1
8-12
1
8-12
Lateral Raise (Dumbbell)3
10-15
1
10-15
Machine Calf Raise2
10-15
1
10-15
Week 4
Watch video
Day 1
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Lunge2
8-12
1
8-12
T-Bar Row1
8-12
2
8-12
1
8-12
Rope Hammer Curl2
8-12
1
8-12
Rope Pressdown2
8-12
1
8-12
Lateral Raise (Dumbbell)3
8-12
1
8-12
Machine Calf Raise2
8-12
1
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Leg Press2
8-12
1
8-12
Bench Press (Close Grip)1
6-10
1
6-10
1
6-10
Pull-Up (Weighted)1
6-10
2
6-10
1
6-10
Bicep Curl (EZ Bar)1
8-12
1
8-12
1
8-12
Upright Row (Barbell)3
8-12
1
8-12
Standing Calf Raise2
8-12
1
8-12
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Romanian Deadlift (Barbell)2
6-10
1
6-10
Seated Row (Cable)1
10-15
2
10-15
1
10-15
Lying Bicep Curl2
8-12
1
8-12
EZ Bar Skull Crusher1
8-12
1
8-12
1
8-12
Lateral Raise (Dumbbell)3
10-15
1
10-15
Machine Calf Raise2
10-15
1
10-15
Week 5
Watch video
Day 1
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Lunge2
8-12
1
8-12
T-Bar Row1
8-12
2
8-12
1
8-12
Rope Hammer Curl2
8-12
1
8-12
Rope Pressdown2
8-12
1
8-12
Lateral Raise (Dumbbell)3
8-12
1
8-12
Machine Calf Raise2
8-12
1
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Leg Press2
8-12
1
8-12
Bench Press (Close Grip)1
6-10
1
6-10
1
6-10
Pull-Up (Weighted)1
6-10
2
6-10
1
6-10
Bicep Curl (EZ Bar)1
8-12
1
8-12
1
8-12
Upright Row (Barbell)3
8-12
1
8-12
Standing Calf Raise2
8-12
1
8-12
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Romanian Deadlift (Barbell)2
6-10
1
6-10
Seated Row (Cable)1
10-15
2
10-15
1
10-15
Lying Bicep Curl2
8-12
1
8-12
EZ Bar Skull Crusher1
8-12
1
8-12
1
8-12
Lateral Raise (Dumbbell)3
10-15
1
10-15
Machine Calf Raise2
10-15
1
10-15
Week 6
Watch video
Day 1
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Lunge2
8-12
1
8-12
T-Bar Row1
8-12
2
8-12
1
8-12
Rope Hammer Curl2
8-12
1
8-12
Rope Pressdown2
8-12
1
8-12
Lateral Raise (Dumbbell)3
8-12
1
8-12
Machine Calf Raise2
8-12
1
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Leg Press2
8-12
1
8-12
Bench Press (Close Grip)1
6-10
1
6-10
1
6-10
Pull-Up (Weighted)1
6-10
2
6-10
1
6-10
Bicep Curl (EZ Bar)1
8-12
1
8-12
1
8-12
Upright Row (Barbell)3
8-12
1
8-12
Standing Calf Raise2
8-12
1
8-12
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Romanian Deadlift (Barbell)2
6-10
1
6-10
Seated Row (Cable)1
10-15
2
10-15
1
10-15
Lying Bicep Curl2
8-12
1
8-12
EZ Bar Skull Crusher1
8-12
1
8-12
1
8-12
Lateral Raise (Dumbbell)3
10-15
1
10-15
Machine Calf Raise2
10-15
1
10-15
Week 7
Watch video
Day 1
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Lunge2
8-12
1
8-12
T-Bar Row1
8-12
2
8-12
1
8-12
Rope Hammer Curl2
8-12
1
8-12
Rope Pressdown2
8-12
1
8-12
Lateral Raise (Dumbbell)3
8-12
1
8-12
Machine Calf Raise2
8-12
1
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Leg Press2
8-12
1
8-12
Bench Press (Close Grip)1
6-10
1
6-10
1
6-10
Pull-Up (Weighted)1
6-10
2
6-10
1
6-10
Bicep Curl (EZ Bar)1
8-12
1
8-12
1
8-12
Upright Row (Barbell)3
8-12
1
8-12
Standing Calf Raise2
8-12
1
8-12
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Romanian Deadlift (Barbell)2
6-10
1
6-10
Seated Row (Cable)1
10-15
2
10-15
1
10-15
Lying Bicep Curl2
8-12
1
8-12
EZ Bar Skull Crusher1
8-12
1
8-12
1
8-12
Lateral Raise (Dumbbell)3
10-15
1
10-15
Machine Calf Raise2
10-15
1
10-15
Week 8
Watch video
Day 1
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Lunge2
8-12
1
8-12
T-Bar Row1
8-12
2
8-12
1
8-12
Rope Hammer Curl2
8-12
1
8-12
Rope Pressdown2
8-12
1
8-12
Lateral Raise (Dumbbell)3
8-12
1
8-12
Machine Calf Raise2
8-12
1
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Leg Press2
8-12
1
8-12
Bench Press (Close Grip)1
6-10
1
6-10
1
6-10
Pull-Up (Weighted)1
6-10
2
6-10
1
6-10
Bicep Curl (EZ Bar)1
8-12
1
8-12
1
8-12
Upright Row (Barbell)3
8-12
1
8-12
Standing Calf Raise2
8-12
1
8-12
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Romanian Deadlift (Barbell)2
6-10
1
6-10
Seated Row (Cable)1
10-15
2
10-15
1
10-15
Lying Bicep Curl2
8-12
1
8-12
EZ Bar Skull Crusher1
8-12
1
8-12
1
8-12
Lateral Raise (Dumbbell)3
10-15
1
10-15
Machine Calf Raise2
10-15
1
10-15
What People Are Saying
4.3/ 5
See all
Ed W.Man, 35
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
It’s great. I’ve seen changes in a matter of 3 weeks. Well that’s with a healthier diet focusing on protein
23 days 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.