Beginner Free to follow

The program

Powerbuilding 3-Day Full Body: Free Spreadsheet, Percentages & Tracker

Free Powerbuilding 3-Day Full Body spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule: 3 days/week
Length: 8 weeks
Main lifts: 12

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the Powerbuilding 3-Day Full Body spreadsheet

Calculate your Powerbuilding 3-Day Full Body weights

Free Powerbuilding 3-Day Full Body spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Squat 1RM (lbs)

Bench Press 1RM (lbs)

Deadlift 1RM (lbs)

Overhead Press 1RM (lbs)

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Full Body A (Heavy Squat + Upper Pump)	Squat	4	5	72.5%	165 lbs	1×45 + 1×10 + 1×5	Leave one clean rep in the tank on every set
Full Body A (Heavy Squat + Upper Pump)	Bench Press	3	8	62.5%	105 lbs	1×25 + 1×5	—
Full Body A (Heavy Squat + Upper Pump)	Lat Pulldown	3	10	—	—	—	—
Full Body A (Heavy Squat + Upper Pump)	Lateral Raise	3	15	—	—	—	—
Full Body A (Heavy Squat + Upper Pump)	Barbell Curl	3	12	—	—	—	—
Full Body B (Heavy Bench + Back & Chest Pump)	Bench Press	4	5	72.5%	120 lbs	1×25 + 1×10 + 1×2.5	Pause each rep briefly on the chest
Full Body B (Heavy Bench + Back & Chest Pump)	Squat	3	8	62.5%	140 lbs	1×45 + 1×2.5	—
Full Body B (Heavy Bench + Back & Chest Pump)	Seated Cable Row	3	10	—	—	—	—
Full Body B (Heavy Bench + Back & Chest Pump)	Incline Dumbbell Press	3	10	—	—	—	—
Full Body B (Heavy Bench + Back & Chest Pump)	Cable Pushdown	3	12	—	—	—	—
Full Body C (Heavy Deadlift + Press + Pump)	Deadlift	3	5	72.5%	200 lbs	1×45 + 1×25 + 1×5 + 1×2.5	Reset on the floor between reps
Full Body C (Heavy Deadlift + Press + Pump)	Overhead Press	3	8	62.5%	65 lbs	1×10	—
Full Body C (Heavy Deadlift + Press + Pump)	Lat Pulldown	3	12	—	—	—	—
Full Body C (Heavy Deadlift + Press + Pump)	Leg Curl	3	12	—	—	—	—
Full Body C (Heavy Deadlift + Press + Pump)	Face Pull	3	15	—	—	—	—

Prefer to track without spreadsheets?

Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.

Track this program free

General strength plan

3-day full-body powerbuilding (heavy fives + bodybuilding pump)

Lifters who know the main barbell lifts and want to get stronger and bigger on three sessions a week.

Before choosing this plan

Squat and bench each appear twice a week, once heavy and once lighter. Accessories are set by effort, so pick weights that leave about two reps in reserve.

Equipment

Barbell and plates
Squat rack with safeties
Bench
Dumbbells
Cable station and lat pulldown
Leg curl machine

Progression in this app

How progression works

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

A Strength Programs house template: one heavy barbell lift for fives (72.5% to 82.5%), one lighter barbell lift for eights, then three accessories at RPE 8. Weeks 4 and 8 are lighter.

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

3 sessions

Day 1 · Full Body A (Heavy Squat + Upper Pump)

Squat main

4 × 5 @ 72.5%working

Rest 3:00

Leave one clean rep in the tank on every set

Bench Press main

3 × 8 @ 62.5%working

Rest 2:00

Lat Pulldown accessory

3 × 10working

Rest 1:15· RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00· RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00· RPE 8

Day 2 · Full Body B (Heavy Bench + Back & Chest Pump)

Bench Press main

4 × 5 @ 72.5%working

Rest 3:00

Pause each rep briefly on the chest

Squat main

3 × 8 @ 62.5%working

Rest 2:00

Seated Cable Row accessory

3 × 10working

Rest 1:15· RPE 8

Incline Dumbbell Press accessory

3 × 10working

Rest 1:15· RPE 8

Cable Pushdown accessory

3 × 12working

Rest 1:00· RPE 8

Day 3 · Full Body C (Heavy Deadlift + Press + Pump)

Deadlift main

3 × 5 @ 72.5%working

Rest 3:00

Reset on the floor between reps

Overhead Press main

3 × 8 @ 62.5%working

Rest 2:00

Lat Pulldown accessory

3 × 12working

Rest 1:15· RPE 8

Leg Curl accessory

3 × 12working

Rest 1:00· RPE 8

Face Pull accessory

3 × 15working

Rest 1:00· RPE 8

Week 2

3 sessions

Day 1 · Full Body A (Heavy Squat + Upper Pump)

Squat main

4 × 5 @ 75%working

Rest 3:00

Leave one clean rep in the tank on every set

Bench Press main

3 × 8 @ 65%working

Rest 2:00

Lat Pulldown accessory

3 × 10working

Rest 1:15· RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00· RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00· RPE 8

Day 2 · Full Body B (Heavy Bench + Back & Chest Pump)

Bench Press main

4 × 5 @ 75%working

Rest 3:00

Pause each rep briefly on the chest

Squat main

3 × 8 @ 65%working

Rest 2:00

Seated Cable Row accessory

3 × 10working

Rest 1:15· RPE 8

Incline Dumbbell Press accessory

3 × 10working

Rest 1:15· RPE 8

Cable Pushdown accessory

3 × 12working

Rest 1:00· RPE 8

Day 3 · Full Body C (Heavy Deadlift + Press + Pump)

Deadlift main

3 × 5 @ 75%working

Rest 3:00

Reset on the floor between reps

Overhead Press main

3 × 8 @ 65%working

Rest 2:00

Lat Pulldown accessory

3 × 12working

Rest 1:15· RPE 8

Leg Curl accessory

3 × 12working

Rest 1:00· RPE 8

Face Pull accessory

3 × 15working

Rest 1:00· RPE 8

Week 3

3 sessions

Day 1 · Full Body A (Heavy Squat + Upper Pump)

Squat main

4 × 5 @ 77.5%working

Rest 3:00

Leave one clean rep in the tank on every set

Bench Press main

3 × 8 @ 67.5%working

Rest 2:00

Lat Pulldown accessory

3 × 10working

Rest 1:15· RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00· RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00· RPE 8

Day 2 · Full Body B (Heavy Bench + Back & Chest Pump)

Bench Press main

4 × 5 @ 77.5%working

Rest 3:00

Pause each rep briefly on the chest

Squat main

3 × 8 @ 67.5%working

Rest 2:00

Seated Cable Row accessory

3 × 10working

Rest 1:15· RPE 8

Incline Dumbbell Press accessory

3 × 10working

Rest 1:15· RPE 8

Cable Pushdown accessory

3 × 12working

Rest 1:00· RPE 8

Day 3 · Full Body C (Heavy Deadlift + Press + Pump)

Deadlift main

3 × 5 @ 77.5%working

Rest 3:00

Reset on the floor between reps

Overhead Press main

3 × 8 @ 67.5%working

Rest 2:00

Lat Pulldown accessory

3 × 12working

Rest 1:15· RPE 8

Leg Curl accessory

3 × 12working

Rest 1:00· RPE 8

Face Pull accessory

3 × 15working

Rest 1:00· RPE 8

Week 4 (lighter week)

3 sessions

Day 1 · Full Body A (Heavy Squat + Upper Pump)

Squat main

3 × 5 @ 65%working

Rest 3:00

Leave one clean rep in the tank on every set

Bench Press main

3 × 8 @ 55%working

Rest 2:00

Lat Pulldown accessory

2 × 10working

Rest 1:15· RPE 8

Lateral Raise accessory

2 × 15working

Rest 1:00· RPE 8

Barbell Curl accessory

2 × 12working

Rest 1:00· RPE 8

Day 2 · Full Body B (Heavy Bench + Back & Chest Pump)

Bench Press main

3 × 5 @ 65%working

Rest 3:00

Pause each rep briefly on the chest

Squat main

3 × 8 @ 55%working

Rest 2:00

Seated Cable Row accessory

2 × 10working

Rest 1:15· RPE 8

Incline Dumbbell Press accessory

2 × 10working

Rest 1:15· RPE 8

Cable Pushdown accessory

2 × 12working

Rest 1:00· RPE 8

Day 3 · Full Body C (Heavy Deadlift + Press + Pump)

Deadlift main

3 × 5 @ 65%working

Rest 3:00

Reset on the floor between reps

Overhead Press main

3 × 8 @ 55%working

Rest 2:00

Lat Pulldown accessory

2 × 12working

Rest 1:15· RPE 8

Leg Curl accessory

2 × 12working

Rest 1:00· RPE 8

Face Pull accessory

2 × 15working

Rest 1:00· RPE 8

Week 5

3 sessions

Day 1 · Full Body A (Heavy Squat + Upper Pump)

Squat main

4 × 5 @ 77.5%working

Rest 3:00

Leave one clean rep in the tank on every set

Bench Press main

3 × 8 @ 67.5%working

Rest 2:00

Lat Pulldown accessory

3 × 10working

Rest 1:15· RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00· RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00· RPE 8

Day 2 · Full Body B (Heavy Bench + Back & Chest Pump)

Bench Press main

4 × 5 @ 77.5%working

Rest 3:00

Pause each rep briefly on the chest

Squat main

3 × 8 @ 67.5%working

Rest 2:00

Seated Cable Row accessory

3 × 10working

Rest 1:15· RPE 8

Incline Dumbbell Press accessory

3 × 10working

Rest 1:15· RPE 8

Cable Pushdown accessory

3 × 12working

Rest 1:00· RPE 8

Day 3 · Full Body C (Heavy Deadlift + Press + Pump)

Deadlift main

3 × 5 @ 77.5%working

Rest 3:00

Reset on the floor between reps

Overhead Press main

3 × 8 @ 67.5%working

Rest 2:00

Lat Pulldown accessory

3 × 12working

Rest 1:15· RPE 8

Leg Curl accessory

3 × 12working

Rest 1:00· RPE 8

Face Pull accessory

3 × 15working

Rest 1:00· RPE 8

Week 6

3 sessions

Day 1 · Full Body A (Heavy Squat + Upper Pump)

Squat main

4 × 5 @ 80%working

Rest 3:00

Leave one clean rep in the tank on every set

Bench Press main

3 × 8 @ 70%working

Rest 2:00

Lat Pulldown accessory

3 × 10working

Rest 1:15· RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00· RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00· RPE 8

Day 2 · Full Body B (Heavy Bench + Back & Chest Pump)

Bench Press main

4 × 5 @ 80%working

Rest 3:00

Pause each rep briefly on the chest

Squat main

3 × 8 @ 70%working

Rest 2:00

Seated Cable Row accessory

3 × 10working

Rest 1:15· RPE 8

Incline Dumbbell Press accessory

3 × 10working

Rest 1:15· RPE 8

Cable Pushdown accessory

3 × 12working

Rest 1:00· RPE 8

Day 3 · Full Body C (Heavy Deadlift + Press + Pump)

Deadlift main

3 × 5 @ 80%working

Rest 3:00

Reset on the floor between reps

Overhead Press main

3 × 8 @ 70%working

Rest 2:00

Lat Pulldown accessory

3 × 12working

Rest 1:15· RPE 8

Leg Curl accessory

3 × 12working

Rest 1:00· RPE 8

Face Pull accessory

3 × 15working

Rest 1:00· RPE 8

Week 7

3 sessions

Day 1 · Full Body A (Heavy Squat + Upper Pump)

Squat main

4 × 5 @ 82.5%working

Rest 3:00

Leave one clean rep in the tank on every set

Bench Press main

3 × 8 @ 72.5%working

Rest 2:00

Lat Pulldown accessory

3 × 10working

Rest 1:15· RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00· RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00· RPE 8

Day 2 · Full Body B (Heavy Bench + Back & Chest Pump)

Bench Press main

4 × 5 @ 82.5%working

Rest 3:00

Pause each rep briefly on the chest

Squat main

3 × 8 @ 72.5%working

Rest 2:00

Seated Cable Row accessory

3 × 10working

Rest 1:15· RPE 8

Incline Dumbbell Press accessory

3 × 10working

Rest 1:15· RPE 8

Cable Pushdown accessory

3 × 12working

Rest 1:00· RPE 8

Day 3 · Full Body C (Heavy Deadlift + Press + Pump)

Deadlift main

3 × 5 @ 82.5%working

Rest 3:00

Reset on the floor between reps

Overhead Press main

3 × 8 @ 72.5%working

Rest 2:00

Lat Pulldown accessory

3 × 12working

Rest 1:15· RPE 8

Leg Curl accessory

3 × 12working

Rest 1:00· RPE 8

Face Pull accessory

3 × 15working

Rest 1:00· RPE 8

Week 8 (lighter week)

3 sessions

Day 1 · Full Body A (Heavy Squat + Upper Pump)

Squat main

3 × 5 @ 70%working

Rest 3:00

Leave one clean rep in the tank on every set

Bench Press main

3 × 8 @ 60%working

Rest 2:00

Lat Pulldown accessory

2 × 10working

Rest 1:15· RPE 8

Lateral Raise accessory

2 × 15working

Rest 1:00· RPE 8

Barbell Curl accessory

2 × 12working

Rest 1:00· RPE 8

Day 2 · Full Body B (Heavy Bench + Back & Chest Pump)

Bench Press main

3 × 5 @ 70%working

Rest 3:00

Pause each rep briefly on the chest

Squat main

3 × 8 @ 60%working

Rest 2:00

Seated Cable Row accessory

2 × 10working

Rest 1:15· RPE 8

Incline Dumbbell Press accessory

2 × 10working

Rest 1:15· RPE 8

Cable Pushdown accessory

2 × 12working

Rest 1:00· RPE 8

Day 3 · Full Body C (Heavy Deadlift + Press + Pump)

Deadlift main

3 × 5 @ 70%working

Rest 3:00

Reset on the floor between reps

Overhead Press main

3 × 8 @ 60%working

Rest 2:00

Lat Pulldown accessory

2 × 12working

Rest 1:15· RPE 8

Leg Curl accessory

2 × 12working

Rest 1:00· RPE 8

Face Pull accessory

2 × 15working

Rest 1:00· RPE 8