Full Body Powerbuilding Split

Free4.42 (132 reviews)
3 days a week program for a beginner to early intermediate athlete to build strength and muscle mass
Program Description

Introduction

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.

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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Beginner, Novice
Full Gym
60 minutes
3 days
8 weeks
What People Are Saying
Felipe G Man, 19
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
9 hours ago
Anonymous Woman
3 weeks complete
No modifications
20 hours ago
Taran L. Man, 25
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
No modifications
6 days ago
Dennis F. Man, 25
3 weeks complete
None modifications
If I can edit this periodically I will. So far I started my third week and I'm happy. .
6 days ago
Jenae F. Woman, 37
3 weeks complete
No modifications
8 days ago
David S. Man, 32
5 weeks complete
More than expected strength gains
More than expected muscle gains
Marginal modifications
9 days ago
Andrew F. Man, 33
2 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
It's a decent program and I will continue with it
9 days ago
Donald H. Man, 34
4 weeks complete
No modifications
11 days ago
Jesse Evans Man, 35
2 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Old starting strength dudes will slip into this one pretty easy
11 days ago
Tres Trey Man, 34
3 weeks complete
No modifications
14 days ago
Intro Week
Mon
1. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
7 RPE
2
5 or more reps
8 RPE
2. Squat (Barbell)
SetsTargetIntensity
1
5 reps
7 RPE
2
5 or more reps
8 RPE
3. Lunge
Medium stance
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
4. T-Bar Row
Alternative Exercise 1: Bent Over Row (Barbell)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3
8 - 12 reps
8 RPE
5. Rope Hammer Curl
Superset with Rope Pressdown
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
6. Rope Pressdown
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
7. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3
8 - 12 reps
8 RPE
8. Machine Calf Raise
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
Wed
1. Overhead Press (Barbell)
SetsTargetIntensity
1
5 reps
7 RPE
2
5 or more reps
8 RPE
2. Deadlift (Barbell)
SetsTargetIntensity
1
5 reps
7 RPE
2
5 or more reps
8 RPE
3. Leg Press
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
4. Bench Press (Close Grip)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
5. Pull-Up (Weighted)
Click *** for easier alternative.
Alternative Exercise 1: Pull-Up (Assisted)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
3
6 - 10 reps
8 RPE
6. Bicep Curl (EZ Bar)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
7. Upright Row (Barbell)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3
8 - 12 reps
8 RPE
8. Standing Calf Raise
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
Fri
1. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
7 RPE
2
5 or more reps
8 RPE
2. Squat (Barbell)
SetsTargetIntensity
1
5 reps
7 RPE
2
5 or more reps
8 RPE
3. Romanian Deadlift (Barbell)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
4. Seated Row (Cable)
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
3
10 - 15 reps
8 RPE
5. Lying Bicep Curl
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
6. EZ Bar Skull Crusher
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
7. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
3
10 - 15 reps
8 RPE
8. Machine Calf Raise
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE