91 reviews for Full Body Powerbuilding Split
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.
T K.
Man, 354 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I just finished week 4 after not training for 6 months due to an injury. I am able to progressively overload each workout and so far have made good strength gains. I like this program. I replaced Romanian deadlifts with single-leg deadlifts and otherwise kept the program the same.
Bruno Rodríguez
Man, 233 weeks complete
As expected strength gains
As expected muscle gains
This was my first time following any routine (absolute beginner). I had to change some excersises bc i was too weak (every excercise with bars and free weight). I spent the firsts 3 weeks developing the necesary muscles to do the entire routine. Also, my started to feel pain in the rotator cuff and hip joint. Fortunately it was just because my muscles were very weak. I am enjoying the program. I spend between 1:30 and 2 hours to complete the excesises.
adam fish
Man, 373 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
👍👍
Duke D.
Man, 375 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
After 11 months of no working out due to an injury, I decided to take it easy with a full body routine, this program suit my needs, I recommend it.
Bill B.
Man, 238 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Great workout plan for those with Busy schedules!
Chris Stein
Man, 203 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
I like the full body aspect and think it has some good variations. Something I would change are exercises always being in the same order for example lateral raises have always been last which I don’t like because then I don’t get significant gain on them so I had to switch them myself. Also some days just feel like way to much volume with me needing to take a set or two off or even skip a whole exercise due to overall fatigue. I have been adapting though as time goes on and getting better.
Man, 25
3 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
There are not much alternative exercise on some exercise such as pull up ,t bar row and close grip bench press
Ricky K.
Man, 245 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Was pretty good. I personally modified it to be more hypertrophy focused but running it as is will net you great results. The workouts do take quite longer than an hour, however.
Jheidanne T.
Man, 123 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
This is a good program for beginners if I were to rate it would be a 10/10
Ozgur Yaris
Man, 506 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I am on 4th week of the program it's seems good for all body training I added abs and rear delt exercises with some forearm exercises as well RPE 9 sometimes 10 little intense for beginners but we will see . I just finishing today and I have to add couple of things rpe s quite high on the bench specifically platoo very quickly.Rear delt was not hitting as much so I added that abs and forearm.Most important thing is if you want to do proper warm up and dynamic stretches and warm up sets before big lifts which is deadlifts squats bench barbell press it takes nearly 2 hours.ita too long for my liking.other than that u can have decent strength and some muscle gain but I wouldn't go back this program soon.