logo
BoostcampPNG

TWT 3 Day Powerbuilding Split

by Anthony M.
6 athletes joined

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

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 26, 2024 06:17
  • Last Edited
    Jan 17, 2025 07:02
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 Squat
3 Sets
12 Reps
-
4
Walking Lunge
3 Sets
20 Reps
-
5
Leg Curl
3 Sets
15 Reps
-
6
Standing Calf Raise
3 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 Row
3 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
-