82 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.
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.
Paul Bachelier
Man, 333 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Very good, well-rounded and fun program to follow. However, the sessions often last more than an hour. Including the warm-up and ramp-up sets, it can sometimes take up to 1.5 hours. Très bon programme, complet et amusant à réaliser. En revanche les séances font souvent plus d’une heure. En comptant l’échauffement et la montée en charge, il faut parfois jusqu’à 1h30.
Francesco
Man, 323 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Edit video instructions for day one, give alternatives for squat
Arianna D.
Woman, 153 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Yeahhh buddyyy
Lukian Goth
Man, 293 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
No or wrong pictures of the exercise.
Miles M.
Man, 373 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Full body workout that are effective
Brendan M.
Man, 243 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Good full body
Owen P.
Man, 163 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great program, love the bench programing and frequency
Drew
Man, 333 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Great template for a time-saving program. Lift with good intensity and throw in some myo-reps, and you'll be laughing.
Man, 48
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great program for beginners