Full Body Powerbuilding Split
by Dr. Swole
2,753 athletes joined
3 days a week program for a beginner to early intermediate athlete to build strength and muscle mass
4.30
(64 ratings)
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
Level
Beginner, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Days Per Week
3 days
Recommended Days
Mon, Wed, Fri
Time Per Workout
60 minutes
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
1
Bench Press (Barbell)
1
1
5 reps
5+ reps
2
Squat (Barbell)
1
1
5 reps
5+ reps
3
Lunge
2
8-12 reps
4
T-Bar Row
1
2
8-12 reps
8-12 reps
5
Rope Hammer Curl
2
8-12 reps
6
Rope Pressdown
2
8-12 reps
7
Lateral Raise (Dumbbell)
3
8-12 reps
8
Machine Calf Raise
2
8-12 reps
Day 1
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Lunge
2
1
8-12 reps
8-12 reps
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
Day 1
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Lunge
2
1
8-12 reps
8-12 reps
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
Day 1
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Lunge
2
1
8-12 reps
8-12 reps
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
Day 1
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Lunge
2
1
8-12 reps
8-12 reps
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
Day 1
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Lunge
2
1
8-12 reps
8-12 reps
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
Day 1
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Lunge
2
1
8-12 reps
8-12 reps
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
Day 1
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Lunge
2
1
8-12 reps
8-12 reps
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
Day 2
1
Overhead Press (Barbell)
1
1
5 reps
5+ reps
2
Deadlift (Barbell)
1
1
5 reps
5+ reps
3
Leg Press
2
8-12 reps
4
Bench Press (Close Grip)
1
1
6-10 reps
6-10 reps
5
Pull-Up (Weighted)
1
2
6-10 reps
6-10 reps
6
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
7
Upright Row (Barbell)
3
8-12 reps
8
Standing Calf Raise
2
8-12 reps
Day 2
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
Day 2
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
Day 2
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
Day 2
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
Day 2
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
Day 2
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
Day 2
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
Day 3
1
Bench Press (Barbell)
1
1
5 reps
5+ reps
2
Squat (Barbell)
1
1
5 reps
5+ reps
3
Romanian Deadlift (Barbell)
2
6-10 reps
4
Seated Row (Cable)
1
2
10-15 reps
10-15 reps
5
Lying Bicep Curl
2
8-12 reps
6
EZ Bar Skull Crusher
1
1
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
10-15 reps
8
Machine Calf Raise
2
10-15 reps
Day 3
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
Day 3
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
Day 3
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
Day 3
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
Day 3
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
Day 3
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
Day 3
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
2
Squat (Barbell)
2
1
5 reps
5+ reps
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
WHAT PEOPLE ARE SAYING(64 ratings)
Only ratings with written feedback are displayed here.
4.30 / 5
Mohamed IsmailAge 21, Man
2 months ago
I will recomended for sure , full body program is good for people who doesn't have much time to training per day and i think it isn't target all dimensions of muscles , i gain 2 kg muscles and 6 kg all
Tiina S.Age 50, Woman
3 months ago
Quite heavy loads for women, especially for us middle-aged ones. But it was also my bad as I was stupid enough to assume that lds were kgs. No wonder it felt a bit too much.
But this program made me go from 110 kg deadlift to 122,5 kg's!
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.