Program Description
Simple 3 week cycle for big lifts. 8,5 & 3 rep sets. Plenty of accessories for hypertrophy. Each workout can be completed within 60 minutes if you crack on. Enjoy the gains.
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedNov 26, 2024 06:17
- Last EditedJul 08, 2025 08:40

Summary
Unlock your strength potential with the TWT 3 Day Powerbuilding Split, a comprehensive 12-week program designed for serious lifters. This split focuses on building muscle and strength through a balanced combination of heavy compound lifts and accessory work, all within just three training days per week. Expect to tackle key movements like the bench press, squats, and deadlifts, while also incorporating targeted exercises for upper and lower body development. Ideal for those ready to push their limits and see real results, this program will transform your physique and enhance your lifting performance.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7A
Hammer Curl (Cable)
3
15 reps
-
7B
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
12 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Hack Squat
4
8 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
12 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Hack Squat
4
8 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
12 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Hack Squat
4
8 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
12 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Hack Squat
4
8 reps
-
4
Walking Lunge
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7A
Bicep Curl (EZ Bar)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
3
Pull-Up (Weighted)3 Sets
-
4
Bent Over Row (Barbell)3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
7A
Hammer Curl (Cable)3 Sets
15 Reps
-
7B
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3
Hack Squat3 Sets
12 Reps
-
4
Walking Lunge3 Sets
20 Reps
-
5
Leg Curl3 Sets
15 Reps
-
6
Standing Calf Raise3 Sets
15 Reps
-
Day 3
1
Incline Bench Press (Barbell)3 Sets
8 Reps
-
2
Bench Press (Dumbbell)3 Sets
12 Reps
-
3
Pull-Up (Weighted)3 Sets
8 Reps
-
4
T-Bar Row3 Sets
12 Reps
-
5
Shoulder Press (Machine)3 Sets
10 Reps
-
6
Rear Delt Fly (Machine)3 Sets
15 Reps
-
7A
Bicep Curl (EZ Bar)3 Sets
12 Reps
-
7B
Skull Crusher (Barbell)3 Sets
12 Reps
-