For more information on the Power, Muscle and Burn training system, check out the 4 Day Power Muscle Burn Workout Split.
This 5 day split is for intermediate lifters who are hungry for rapid size and strength gains. You will notice that deadlift is separated from the back workout day, and grouped with hamstring training. This is a very effective approach, and will allow you to not only blast your back and hamstrings, but also increase your deadlift max. Also, by grouping deadlifts with Romanian deadlifts, you will be hitting your lower back one less training day per week, which is always a good thing.
The Power Muscle Burn System
My Power Muscle Burn training system will help you build muscle and strength by focusing on three different training approaches, all used in the same workout. You will be performing the following types of sets for each muscle group:
- Power. You will perform power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the sets. When you can perform 5 reps for all power sets, move up in weight. Major muscle groups will perform 2-4 power sets per workout, and minor muscle groups will perform 2 power sets per workout. Please note that for some minor muscle groups, power sets do not make sense, or they are not realistic. For example, it is difficult to perform extremely heavy resistance abdominal sets.
- Muscle. Muscle sets are performed in the 6 to 12 rep range. Use the same weight for each of the sets. When you hit the upper rep limit of 12 for all muscle sets, move up in weight. Major muscle groups will perform 4-6 total muscle sets in each workout, using 2 different exercises. Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. You can also perform a single exercise for 3 sets.
- Burn. You will perform 1-2 burn sets for each muscle group - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Major muscle groups will utilize 1-2 burn sets, minor muscle groups will use 1-2 burn sets.
Power Muscle Burn Notes
- Failure - I do not recommend training to failure. Try to perform each set until you feel like you may fail on the next rep, then stop. It's ok if you occasionally fail on a set, but do not purposely try to train to failure on every set.
- Progression - You must have the goal of progressing on every set of every workout. Sets performed with a half-hearted effort are wasted. If you lack energy or are pressed for time, it's better to perform fewer quality sets then it is to waste sets.
- Small Tweaks - What if I don't like training in the 6 to 12 rep range, and want to train in the 6 to 10 rep range? Then train in the 6 to 10 rep range. What if I don't like training in the 3 to 5 rep range? Then train in the 4 to 6 rep range. 40 burn reps are too difficult!? Then aim for 30 burn reps. Note: small tweaks are ok, as long as you are using the core mechanisms of this program. Don't obsess about the details - obsess about moving weight and getting bigger!
- Alternating Exercises - It is not a bad idea to alternate exercises every other week. You can't possibly fit every exercise into every workout. For example: for muscle sets you could hit dumbbell bench presses one week and chest dips the next week.
- Total Sets - It is better to start with the minimal amount of sets, and build in to this routine by adding sets if you find you need more work.
- Calves - Please note that there are no power sets for calves. I am not convinced that calves respond effectively to lower rep training.
- Quads - If you love pain, you can do a single 20 rep set of squats for your quad burn work.
4 Day Power Muscle Burn Split
The 5 Day Power Muscle Burn Powerbuilding split:
- Day 1 - Chest and Triceps
- Day 2 - Back and Traps
- Day 3 - Quads and Calves
- Day 4 - OFF
- Day 5 - Shoulders and Biceps
- Day 6 - Deadlift and Hamstrings
- Day 7 - OFF
Note: This is a sample template. Feel free to "swap" in any appropriate (and favorite) exercises.
|Chest and Triceps|
|Bench Press - Power||2-4||3 to 5|
|Incline Bench Press - Muscle||2-3||6 to 12|
|Dumbbell Bench Press - Muscle||2-3||6 to 12|
|Dumbbell Flys - Burn||1||40|
|Closegrip Bench Press - Power||2||3 to 5|
|Seated French Press - Muscle||2||6 to 12|
|Cable Tricep Extension - Burn||1||40|
|Back and Traps|
|Barbell Rows - Power||2-4||3 to 5|
|Dumbbell Rows - Muscle||2-3||6 to 12|
|Lat Pull Down - Muscle||2-3||6 to 12|
|Seated Cable Row - Burn||1||40|
|Power Barbell Shrugs - Power||2||3 to 5|
|Dumbbell Shrugs - Muscle||2||6 to 12|
|Power Barbell Shrugs - Burn||1||40|
|Quads and Calves|
|Squat - Power||2-4||3 to 5|
|Leg Press - Muscle||2-3||6 to 12|
|Front Squat - Muscle||2-3||6 to 12|
|Leg Press - Burn||1||40|
|Seated Calf Raise - Muscle||2||10 to 15|
|45 Degree Calf Raise - Burn||2||40|
|Shoulders and Biceps|
|Seated Barbell Press - Power||2-4||3 to 5|
|Seated Arnold Press - Muscle||2-3||6 to 12|
|Barbell Front Raise - Muscle||2||6 to 12|
|Dumbbell Lateral Raise - Burn||1||40|
|Pinwheel Curls - Power||2||3 to 5|
|Standing Barbell Curl - Muscle||2-3||6 to 12|
|Cable Preacher Curl - Burn||1-2||40|
|Deadlift and Hamstrings|
|Deadlift and Hamstrings|
|Deadlift - Power||2-4||3 to 5|
|Romanian Deadlift - Muscle||3-4||6 to 12|
|Leg Curl - Muscle||3-4||6 to 12|
|Leg Curl - Burn||1||40|