Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
5
Equipment Required:
Barbell, Cables, Dumbbells, Machines
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
Workout Description
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 | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| 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 |
| Triceps | ||
| Exercise | Sets | Reps |
| 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 | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| 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 |
| Traps | ||
| Exercise | Sets | Reps |
| Power Barbell Shrugs - Power | 2 | 3 to 5 |
| Dumbbell Shrugs - Muscle | 2 | 6 to 12 |
| Power Barbell Shrugs - Burn | 1 | 40 |
| Quads and Calves | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Reps |
| 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 |
| Calves | ||
| Exercise | Sets | Reps |
| Seated Calf Raise - Muscle | 2 | 10 to 15 |
| 45 Degree Calf Raise - Burn | 2 | 40 |
| Shoulders and Biceps | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| 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 |
| Biceps | ||
| Exercise | Sets | Reps |
| 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 | ||
| Exercise | Sets | Reps |
| 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 |
Comments (2,278)
Add a comment
Posted Thu, 06/24/2010 - 15:43
Hey steve,
brilliant workout I am going to start it on Monday, was just wondering if there is another exercise I could do for hamstrings, maybe good mornings?
Posted Mon, 06/28/2010 - 15:27
Wide stance good mornings are a great choice!
Posted Tue, 07/06/2010 - 09:28
Thanks a lot:)
was also wondering, after I do bench press (only 2 sets for now) I struggle to do incline bench properly for some reason do you know why this may be, it feels like my triceps are tired out but how can that happen after two sets?
Posted Tue, 07/06/2010 - 11:22
Hi Nick,
That's normal. As you train week after week, your strength endurance will improve and you will find that you feel better deeper into workouts.
Posted Tue, 07/06/2010 - 13:44
Ah that's ok then, I was hoping something like that would happen, thank you:)
Posted Thu, 06/24/2010 - 18:37
mostly in this workout routine, there are two type muscle exercises. there was quite similar question but i'd like to ask should all exercises be done in order?
eg: Chest - power muscle muscle burn , triceps - power muscle burn
or different muscle exercises should be mixed and should look like this:
power power muscle muscle muscle burn burn ?
i hope u understand what i mean, thanks
Posted Mon, 06/28/2010 - 15:31
Hi Mantas,
Always perform the exercises power-muscle-burn for one muscle group at a time before moving on to the next.
Posted Thu, 06/24/2010 - 22:47
Steve,
Do you think it's necessary to include some direct rear delt work or do you feel your rear delts are worked sufficiently with the other exercises? Thanks for the reply..
Posted Mon, 06/28/2010 - 13:13
Hi Greg,
You can work in rear delt exercises, either on shoulder or back day. A really hard back training session hits the rear delts quite a bit, so I don't think you "have" to train rear delts. But you can if it is a concern.
Posted Sat, 06/26/2010 - 00:36
hi steve
when should i do forearm and abs workout during this whole split routine???
can i replace cable preacher curls with some other exercise???
Posted Mon, 06/28/2010 - 13:10
Hi Omair,
I would train forearms with biceps, and work abs on whichever day you find you have the most energy after your regular workout.
You can replace cable curls with concentration curls.
Posted Sun, 06/27/2010 - 03:14
Steve,
I am going to be starting this workout and was wondering what day would be good to supplement in forearms. I was thinking on every other week doing forearms in place of biceps. do you have any other suggestions or is this a good idea.
Brandon
Posted Mon, 06/28/2010 - 13:09
I would probably do forearms with biceps.
Some of my favorite exercises are pinwheel curls and hammer. You could use one of these as a biceps exercise, as they target both forearms and biceps.
Posted Sun, 06/27/2010 - 14:34
hi steve
i m training for about 5 months.......can i use this 5 day split to start with lighter weights??? or should i start from the begining from the beginner's workouts???.....please help me i m quite confuse about this thing
regards
Posted Mon, 06/28/2010 - 13:07
Hi Omair,
If you have made very good progress in your 5 months, you could use an intermediate routine. But if you are still elarning how to train and add muscle, I would recommend staying with a beginner program.
Posted Sun, 06/27/2010 - 20:21
Hi Steve, this looks like a great plan, and I'd like to give it a shot! I'm a wrestler, and it's my off season, would you recommend that I follow this without without core? Or should i incorporate somehow/somewhere? Thanks a lot! I look forward to following this during the summer@
Posted Mon, 06/28/2010 - 12:23
Hi Paul,
Ab workouts are such a personal thing. I would work then in when and where you have the most time and energy.
Best of luck!
Posted Sun, 06/27/2010 - 22:48
What up man. I just checked out your page and love the comments that everyone has left you. Seems like it works for everyone. Im in the Army and gettin ready for another deployment, and tryin to find a good workout to put on some lbs. I'll get back to you on my results from your routine. Take it easy brother
Posted Mon, 06/28/2010 - 11:11
Best of luck!
Posted Mon, 06/28/2010 - 07:15
can i change seated french press to scull crusher in this workout? seated french press is so uncomfortable for me and I cant do it correctly...
Posted Mon, 06/28/2010 - 11:10
Absolutely!
Posted Mon, 06/28/2010 - 23:20
Hi Steve,
I play baseball almost daily and am mostly a pitcher but i noticed that when i do alot of tricep workouts my elbow gets a little sore after throwing but is fine if i don't do the tricep stuff. Is there any other tricep excercises i could substitute for the french press and cable tricep extensions? Thanks for any help you can offer.
Posted Wed, 06/30/2010 - 11:52
Hi Blake,
I would simply drop those 2 exercises and use only close grip benches. This workout has a lot of pressing movements as it is. Hopefully that will work out for you.
Posted Tue, 06/29/2010 - 03:48
i like this workout..but i also wanna add some sort f fat loss or more specifically ab and toning routine to this...where and when should i add this..and if you could gimme some advice on what to add as to ab and toning, i wud greatly appreciate it..thanx
Posted Wed, 06/30/2010 - 11:53
Hi Wasim,
You can add in ab workout after any/all of these workout. What type of toning work are you considering?
Posted Sat, 07/03/2010 - 11:59
i mostly want work on leaning my body ((like shredding the fat)) while i build muscle..i dnt knw if im making sense...lol...and i really need to work out on my abdominal part..beer belly mostly..lol.......and ...1. ...i wanna widen my shoulders...n chest....and 2nd...wat kind of diet should i b on....high protein..low carb....etc....thanx a lot steve..u're a lot of help....
Posted Tue, 07/06/2010 - 11:27
Hi Wasim,
It is very difficult to add muscle while losing fat at the same time. I would recommend training hard using a muscle building workout, while trying to lose fat. If you are a beginner to muscle building, I would suggest a beginner workout for a while:
http://www.muscleandstrength.com/workouts/beginner.html
For diet, you want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours, and eat a total of around 2300 to 2500 daily calories. make a goal to lose about 2 pounds per week. If you aren't losing weight fast enough, drop the daily calories a bit.
And for weightlifting, train hard, pushing for more reps and weight while using good form.
Posted Tue, 06/29/2010 - 09:23
Steve iam following the below routine for the last 6 weeks so my question to you is that should i change this routine with your Power Muscle Burn 5 Day Powerbuilding Split after 8 weeks because i will continue doing this routine for at least 8 weeks. Then iam thinking to change it with your routine can i do this or not OR should i keep this routine?
Monday = chest (4 Week Plateau Busting Chest Workout)and cardio
Tuesday = back (8 Week Intense Back Workout)
Wednesday = shoulders (The Coconut Shoulders Workout) and abs (Frankoman's 2 Day Intermediate Ab Workout)and cardio
Thursday = biceps and triceps (The Big Arm Routine)
Friday = legs and cardio
Saturday = abs (Frankoman's 2 Day Intermediate Ab Workout)
Posted Wed, 06/30/2010 - 11:55
Hi Danny,
How have your strength and muscle gains been the past 6 weeks?
Posted Wed, 06/30/2010 - 13:25
my strength and muscle gain is quiet normal for the past 6 weeks but iam not getting good result on my abs and on my biceps. i started to taking the ISO flex protein from last week. what is your opinion about all max nutrition ISO FLEX PROTEIN? THIS IS THE FIRST TIME THAT IAM TAKING A PROTEIN POWDER.
Posted Wed, 06/30/2010 - 13:35
Hi Danny,
Since you have been making gains, you could switch to this split. I wanted to make sure that training was going well. I might recommend trying the 4 day Power Muscle Burn split first.
I have never tried Iso Flex Protein. If it tastes good and mixes well, stick with it.
Posted Tue, 06/29/2010 - 17:45
amm...is it just me, or are there no abdominal exercises? And if there are no abdominal exercises, what would be the best abdominal exercises in the BURN field? i can do about 15 hanging leg raises in the gym..guess i got to reach 40, and then add weight on my legs.
Posted Wed, 06/30/2010 - 11:56
Hi Daniel,
I generally don't add in ab workout to intermediate workouts simply because most trainees have their own preferred way of training abs.
You could try leg raises, or also weighted situps. I would try both and see what you think.
Posted Tue, 06/29/2010 - 21:05
Hi steve,
I've been lifting for about eight years and spend around five to six days in the gym each week. I mainly work out on an athletic basis, as I am an ectomorph and my body burns calories relatively faster and more consistently. I am looking to add size, and this workout looks promising. My question for you is, how long would you recommend performing this workout(week-wise) in order to gain a significant amount of muscle weight?(also based on my diet). Thanks,
Andrew
Posted Wed, 06/30/2010 - 11:59
Hi Andrew,
This approach is great for adding size. I would recommend starting at 3500 calories per day, eating at least 30 to 40 grams of protein every 2.5 to 3 hours. Watch the scale for 2 weeks. If you don't gain weight, eat 300 more daily calories. Your goal is to add about 1-2 pounds of weight each month. Beginners can gain at least 10-15 pounds of muscle their first year of hard training.
Also, never waste a set. Always focus on progression.
Posted Wed, 06/30/2010 - 01:52
I have shed some fat by doing cardio and eating right but now I want to gain some weight by working out ie. muscle. I want to keep following this workout but I miss the cardio.
Do you recommend doing cardio while I want to gain weight and if so, how much running (or whatever exercise you recommend?) should I incorporate into the workout plan? Thanks. The workout has been challenging and great for me so far.
Posted Wed, 06/30/2010 - 12:01
Hi Chris,
You can perform cardio for overall health while gaining muscle. They key is to simply eat enough so that you are gaining weight each month.
I would do cardio on off days, or post-workout. Running is a great form of cardio. I always recommend sticking with whatever form of cardio you enjoy the most.
Posted Wed, 06/30/2010 - 12:09
hi steve
i m feeling progress in my strength and muscles......thank you so much for your guidance.......you r doing a great job......keep it up......may GOD bless you....
regards
Posted Thu, 07/01/2010 - 11:00
That's great to hear! Keep working hard!
Posted Wed, 06/30/2010 - 17:48
Hey Steve,
I have been on this workout plan for over a month consistently. I've seen a difference but I'm not increasing my weight. It's 5 days a week working out everything but legs twice a week. maybe its my diet but I don't notice increase in muscle mass. which routine would be better and what kind of diet should I be on? thanks
http://www.muscleandstrength.com/workouts/intermediate-muscle-building-w...
Posted Thu, 07/01/2010 - 11:02
Hi Weiss,
No matter how hard you work, if you don't eat to grow, you will remain in a holding pattern. Do you know how many calories you have been eating each day? And how much protein?
Posted Thu, 07/01/2010 - 06:57
Dear Steve:
I'm sure, am going to try this new routine. But I have one question, I've been troubled a lot, first problem always was to get a good routine. Which is solved now, then the next problem is I've started with dumbells for a year. Then I went to the gym a year. But due lack of eating well I always quit. I can't make a food routine since I live with my parents. And I don't have money for supplements.
So well my question is, what should I eat ?
Now I just try to eat like meat and brown bread. Also I eat cheese drink milk eat quark. Bake 2 eggs with bacon. But I'm afraid I'll gain to much fat what to do ?
Posted Thu, 07/01/2010 - 11:05
Hi Mark,
Eating is the real key, so it's good that you are focused on it. Milk, cheese, nuts, almonds, corn, peas, eggs, pasta and rice...all solid food choices that are normally in homes.
Your fear of gaining fat is normal. We all have that. To combat your fear, you need to start counting calories and watching the scale. You need to learn exactly how many calories are going into your body, so if you are gaining weight too rapidly, you can back off a bit.
Posted Thu, 07/01/2010 - 13:24
Thank you Steve day one of the Routine worked out well. As for the burn sets they sure are heavy! But is it ok to do 2 sets of 40 ? Or should I just stick to one set ? I really want to train myself heavy, So I can stay resolute.
Also thanks for the tip I will go look at the stuff I should eat and I will go try to get that stuff. So I can become stronger and bigger over time. Thanks Steve, you really helped me!
Posted Fri, 07/02/2010 - 13:39
Hi Mark,
You can stick with one burn set. I only do one when I do this routine. Sometimes 2 for leg extensions.
best of luck!
Posted Thu, 07/01/2010 - 11:24
I have been trying this routine for about 2 full cycles now. (still trying to find the right weight to use on each set) Threw out all my time using the gym, off and on for 2 years, i have never been able to really get my back involved. My back is substantially weaker then my chest but this routine really leaves me feeling the burn in my upper back and shoulders. I love it!
Posted Fri, 07/02/2010 - 13:23
Glad to hear it David! Keep working hard.
Posted Thu, 07/01/2010 - 14:49
Hi I'm in a similar situation as another poster, I'm getting ankle surgery sometime soon and I'll be unable to most of the lower body workout... Can I substitute the last day of the routine with pullups, pushups, and abs or would that be overtraining?
Posted Fri, 07/02/2010 - 13:24
Hi Mike,
Since there are 2 leg days in this program, I would probably recommend cutting it down to a 3 day split. You could run it every other day, like a 6 day cycle. You could also add in ab work, but I wouldn't recommend additional pushups or pullups.
Posted Thu, 07/01/2010 - 14:57
Would you recommend doing cardio and abs on the off days?
Pages
Add new comment