Full Body Powerbuilding Split
3 days a week program for a beginner to early intermediate athlete to build strength and muscle mass
Overview
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.
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.
Who it's for
Reviews
Doing a full body split 3 days a week works great with a very busy schedule!
Good program to get back into the gym with. I'm not pushing too hard to avoid injury, which has taken me out of the gym a few times. I'm still seeing results.
Good overall coverage of major body parts but needs to customise with ignored areas.
Good program for power-building for me i started it to rehab for multiple injuries so i started it with very low weight and increasd it gradually so it was great for me
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | @7 |
| 1 | 5+ reps | @8 | ||
| 2 | Squat (Barbell) | 1 | 5 reps | @7 |
| 1 | 5+ reps | @8 | ||
| 3 | Lunge | 2 | 8–12 reps | @8 |
| 4 | T-Bar Row | 1 | 8–12 reps | @8 |
| 2 | 8–12 reps | @8 | ||
| 5 | Rope Hammer Curl | 2 | 8–12 reps | @8 |
| 6 | Rope Pressdown | 2 | 8–12 reps | @8 |
| 7 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @8 |
| 8 | Machine Calf Raise | 2 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 5 reps | @7 |
| 1 | 5+ reps | @8 | ||
| 2 | Deadlift (Barbell) | 1 | 5 reps | @7 |
| 1 | 5+ reps | @8 | ||
| 3 | Leg Press | 2 | 8–12 reps | @8 |
| 4 | Bench Press (Close Grip) | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @8 | ||
| 5 | Pull-Up (Weighted) | 1 | 6–10 reps | @8 |
| 2 | 6–10 reps | @8 | ||
| 6 | Bicep Curl (EZ Bar) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 7 | Upright Row (Barbell) | 3 | 8–12 reps | @8 |
| 8 | Standing Calf Raise | 2 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | @7 |
| 1 | 5+ reps | @8 | ||
| 2 | Squat (Barbell) | 1 | 5 reps | @7 |
| 1 | 5+ reps | @8 | ||
| 3 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @8 |
| 4 | Seated Row (Cable) | 1 | 10–15 reps | @8 |
| 2 | 10–15 reps | @8 | ||
| 5 | Lying Bicep Curl | 2 | 8–12 reps | @8 |
| 6 | EZ Bar Skull Crusher | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 7 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @8 |
| 8 | Machine Calf Raise | 2 | 10–15 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, Full Body Powerbuilding Split is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Full Body Powerbuilding Split is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Full Body Powerbuilding Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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