74 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.
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
Joe
Man, 407 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
For a fatty this is a great program. (I am now less fat :D)
Søren Nørager K.
Man, 173 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great program - it seems balanced and has given me great results. It should be noted that I am a beginner with <1 year of training
Lehkem R.
Man, 353 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great workout! It allows me to lift heavy three days a week targeting main groups. And I incorporate an active rest day Tuesday and Thursday with Saturday Sunday full on rest. Look for a similar program to execute after this that’s more catered to endurance and functional fitness three days a week. In addition, this was the edge I needed. I don’t have to worry about creating my workout. I just need to EXECUTE.
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!