69 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.
Lord Peckis
Man, 185 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
This app has been a blessing.
Alex A.
Man, 293 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Excellent for beginners while still effective for intermediate training
Kyle K.
Man, 253 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
on week 4 during a cut. Gaining strength still and losing weight. cant complain. important to pay attention to your effort as with any program
Aung Htet T.
Man, 413 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Not much increase mass as expected.
Paulius O.
Man, 353 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Overall program is quite good. my bee with it is: - workouts are taking longer than an hour, even if you are doing supersets where you can. - exercises lack descriptions, pointers what to focus on. E.g. what is lunge in this case? Why is programmed right after squats? - the animations/videos are not always matching the exercise. E.g. lying bicep curl. Is it a leg curl or a lying/incline bicep curl? 😳😬😲🙀 - bench press could have an extra variation(incline) All in all, program works. I’m seeing progress. For a free program - it’s very good, but I prefer Scoffield’s or Natural Hypertrophy’s programs. They seem a bit more carefully built. thank you to the author!
Mohamed Ismail
Man, 215 weeks complete
As expected strength gains
As expected muscle gains
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.
Woman, 508 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
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!
Luis T.
Man, 223 weeks complete
As expected strength gains
As expected muscle gains
The one thing I would suggest is that u especially show to do proper form on the exercises, other than that everything is alright
Ed W.
Man, 353 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
It’s great. I’ve seen changes in a matter of 3 weeks. Well that’s with a healthier diet focusing on protein
Sarah
Woman3 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
Good program! I am having great progress with my strength at the upper body, and the progressive overload is paced. The lower body, not so much, maybe it's the program but I find lacking more of a "whole body". Some animations are errors as the repeat the squat, but you can look them at yt . Nice!