The program
Powerbuilding 3-Day Full Body
A three-day hybrid that builds strength and muscle together: one heavy barbell lift for fives each session, a lighter barbell lift for eights, then three bodybuilding moves. Eight weeks in two climbing blocks, each ending with a lighter week.
- Schedule
- 3 days/wk
- Length
- 8 weeks
- Main lifts
- 12
What you’ll train
The main movements in this program.
- Squat
- Bench Press
- Lat Pulldown
- Lateral Raise
- Barbell Curl
- Seated Cable Row
- Incline Dumbbell Press
- Cable Pushdown
- Deadlift
- Overhead Press
- Leg Curl
- Face Pull
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 toolsSpreadsheet & Calculator
Download the Powerbuilding 3-Day Full Body spreadsheet
Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Full Body A (Heavy Squat + Upper Pump) | Squat | 4 | 5 | 72.5% | — | — | Leave one clean rep in the tank on every set |
| Full Body A (Heavy Squat + Upper Pump) | Bench Press | 3 | 8 | 62.5% | — | — | — |
| 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% | — | — | Pause each rep briefly on the chest |
| Full Body B (Heavy Bench + Back & Chest Pump) | Squat | 3 | 8 | 62.5% | — | — | — |
| 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% | — | — | Reset on the floor between reps |
| Full Body C (Heavy Deadlift + Press + Pump) | Overhead Press | 3 | 8 | 62.5% | — | — | — |
| 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 | — | — | — | — |
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General strength plan
3-day full-body powerbuilding (heavy fives + bodybuilding pump)
Beginner lifters who know the main barbell lifts and want to get stronger and bigger with heavy fives and bodybuilding accessory work.
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
Week 1
3 sessions
Day 1 · Full Body A (Heavy Squat + Upper Pump)
Squat main
4 × 5 @ 72.5% (start light, add 5 lb/session)working
Rest 3:00
Leave one clean rep in the tank on every set
Bench Press main
3 × 8 @ 62.5% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Pause each rep briefly on the chest
Squat main
3 × 8 @ 62.5% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Reset on the floor between reps
Overhead Press main
3 × 8 @ 62.5% (start light, add 5 lb/session)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
Week 2
3 sessions
Day 1 · Full Body A (Heavy Squat + Upper Pump)
Squat main
4 × 5 @ 75% (start light, add 5 lb/session)working
Rest 3:00
Leave one clean rep in the tank on every set
Bench Press main
3 × 8 @ 65% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Pause each rep briefly on the chest
Squat main
3 × 8 @ 65% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Reset on the floor between reps
Overhead Press main
3 × 8 @ 65% (start light, add 5 lb/session)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
Week 3
3 sessions
Day 1 · Full Body A (Heavy Squat + Upper Pump)
Squat main
4 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 3:00
Leave one clean rep in the tank on every set
Bench Press main
3 × 8 @ 67.5% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Pause each rep briefly on the chest
Squat main
3 × 8 @ 67.5% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Reset on the floor between reps
Overhead Press main
3 × 8 @ 67.5% (start light, add 5 lb/session)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
Week 4 (lighter week)
3 sessions
Day 1 · Full Body A (Heavy Squat + Upper Pump)
Squat main
3 × 5 @ 65% (start light, add 5 lb/session)working
Rest 3:00
Leave one clean rep in the tank on every set
Bench Press main
3 × 8 @ 55% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Pause each rep briefly on the chest
Squat main
3 × 8 @ 55% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Reset on the floor between reps
Overhead Press main
3 × 8 @ 55% (start light, add 5 lb/session)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
Week 5
3 sessions
Day 1 · Full Body A (Heavy Squat + Upper Pump)
Squat main
4 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 3:00
Leave one clean rep in the tank on every set
Bench Press main
3 × 8 @ 67.5% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Pause each rep briefly on the chest
Squat main
3 × 8 @ 67.5% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Reset on the floor between reps
Overhead Press main
3 × 8 @ 67.5% (start light, add 5 lb/session)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
Week 6
3 sessions
Day 1 · Full Body A (Heavy Squat + Upper Pump)
Squat main
4 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
Leave one clean rep in the tank on every set
Bench Press main
3 × 8 @ 70% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Pause each rep briefly on the chest
Squat main
3 × 8 @ 70% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Reset on the floor between reps
Overhead Press main
3 × 8 @ 70% (start light, add 5 lb/session)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
Week 7
3 sessions
Day 1 · Full Body A (Heavy Squat + Upper Pump)
Squat main
4 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 3:00
Leave one clean rep in the tank on every set
Bench Press main
3 × 8 @ 72.5% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Pause each rep briefly on the chest
Squat main
3 × 8 @ 72.5% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Reset on the floor between reps
Overhead Press main
3 × 8 @ 72.5% (start light, add 5 lb/session)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
Week 8 (lighter week)
3 sessions
Day 1 · Full Body A (Heavy Squat + Upper Pump)
Squat main
3 × 5 @ 70% (start light, add 5 lb/session)working
Rest 3:00
Leave one clean rep in the tank on every set
Bench Press main
3 × 8 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Pause each rep briefly on the chest
Squat main
3 × 8 @ 60% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 3:00
Reset on the floor between reps
Overhead Press main
3 × 8 @ 60% (start light, add 5 lb/session)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