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Full Body Powerbuilding Split
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3 days a week program for a beginner to early intermediate athlete to build strength and muscle mass
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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
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 Reps
5+ Reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
5 Reps
5+ Reps
RPE 7
RPE 8
3
Lunge
2
8-12 Reps
RPE 8
4
T-Bar Row
1
2
8-12 Reps
8-12 Reps
RPE 8
RPE 8
5
Rope Hammer Curl
2
8-12 Reps
RPE 8
6
Rope Pressdown
2
8-12 Reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-12 Reps
RPE 8
8
Machine Calf Raise
2
8-12 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 Reps
5+ Reps
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
5 Reps
5+ Reps
RPE 7
RPE 8
3
Leg Press
2
8-12 Reps
RPE 8
4
Bench Press (Close Grip)
1
1
6-10 Reps
6-10 Reps
RPE 8
RPE 8
5
Pull-Up (Weighted)
1
2
6-10 Reps
6-10 Reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
8-12 Reps
8-12 Reps
RPE 8
RPE 8
7
Upright Row (Barbell)
3
8-12 Reps
RPE 8
8
Standing Calf Raise
2
8-12 Reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 Reps
6-10 Reps
6-10 Reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 Reps
5+ Reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
5 Reps
5+ Reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 8
4
Seated Row (Cable)
1
2
10-15 Reps
10-15 Reps
RPE 8
RPE 8
5
Lying Bicep Curl
2
8-12 Reps
RPE 8
6
EZ Bar Skull Crusher
1
1
8-12 Reps
8-12 Reps
RPE 8
RPE 8
7
Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 8
8
Machine Calf Raise
2
10-15 Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 Reps
10-15 Reps
10-15 Reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 Reps
10-15 Reps
10-15 Reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 Reps
10-15 Reps
10-15 Reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 Reps
10-15 Reps
10-15 Reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 Reps
10-15 Reps
10-15 Reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 Reps
10-15 Reps
10-15 Reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 Reps
5+ Reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 Reps
10-15 Reps
10-15 Reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 Reps
8-12 Reps
8-12 Reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
What People Are Saying(254 ratings)
Only ratings with written feedback are displayed here.
4.31/ 5
Mohamed IsmailAge 21, Man
24 days ago
5 weeks complete
0
As expected strength gains
As expected muscle gains
None modifications
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
a month ago
8 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
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.