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 (2,304)
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Posted Fri, 12/14/2012 - 13:44
What would an alternate workout be for a Leg Press?
Posted Fri, 12/21/2012 - 10:53
leg press is quite a big movement, not as much as squats but still pretty big, so any squat if poss, hack squats, normal squats, dumbbell squats, could even try lunges, not the same thing but still a great leg workout if done correctly, don't substitute with leg curl and leg extension as they're isolation and don't hit the legs in the same way
Posted Sat, 12/15/2012 - 12:03
Hey Steve, I am a pretty skinny person at 5'10" 140 pounds. I have done a lot of reading about bodybuilding for powerlifting. I am trying to gain muscle mass. Therefore I should be sticking to 6-12 reps. I was wondering will the burn sets on this routine help in my body building..or should I stick to the general rule of 6-12 reps for 3 or so sets?
Posted Mon, 12/17/2012 - 02:52
What are the best supplements to be on during this work out ?
Posted Wed, 12/19/2012 - 16:41
Hey Chad!
It's very difficult to give advice on this, as it's incredibly dependent on your diet and lifestyle. You'd want to make sure that whole foods are, by far, the majority of your daily calorie intake. Aside from that, I'd generally recommend a quality whey protein for a post workout shake, a multivitamin, fish oil, and creatine. Pre-workout supplements aren't for everybody, but you could certainly look into them.
Posted Mon, 12/17/2012 - 06:10
hey steve, i do about an hour a day of intense bike riding to and from work, just wondering if i should ease off on the legs workouts or do it as listed?
Posted Fri, 12/21/2012 - 01:52
Hey steve,
I ride about an hour everyday to and from work, the ride is pretty intense with a few big inclines. Just wondering if I should alter the legs workouts at all?
Posted Fri, 12/21/2012 - 10:40
hey
Is there anything i can or should add to these workouts or should i just leave these as is, i always feel like this isnt enough, like focusing on some aspects of the body only once a week
Thanks
Posted Tue, 12/25/2012 - 16:17
Will this maximize the muscle gains ill get? because i dont really care that much for strength but for maximize muscle gains on a bulk
Posted Mon, 12/31/2012 - 11:46
hello man ,
i am a builder too from cameroon;i will desire you list the required minimal weight to begin with in each workout and time to recover.also a 24 hours recovery after a absolute workout might also be good.
thank you
Posted Wed, 01/02/2013 - 13:19
Hi steve
Can I change the burn sets with triple dropsets?
Thanks
Posted Wed, 01/02/2013 - 23:41
i like the workout iam going to start it on when i get back
Posted Thu, 01/03/2013 - 20:51
Hey Steve, I just started this routine when i got back from leave. Is the long rest neccessary? I did bench press power set with 225 to start, and find a medium, did that 5 times, bumped it up to 245 did that 5 times with a little more challenge and only a 1 min max rest if that. Then i bumped it up again 5 lbs more and did another set for 3. I must say tho the program is a great routine from what i have seen so far, especially since i have not been doing one. I hit the gym twice in a day, before and after work to try and catch up on the program as i was out of the gym for a week and half. Far as the front squat what is recomended for replacing as it is a form required type lift, and i rather not injure myself.
Posted Thu, 01/03/2013 - 23:15
Steve, I have been trying this routine for about two weeks now. I am very impressed so far. Previously, I have never done a squat in my life and have mainly just done the upper body. I have incorporated all of the exercises you suggested and feel much better about myself.
Being a 22 yr old male, would only lifting each muscle group once per week be more beneficial than twice a week?
Posted Fri, 01/04/2013 - 08:46
Hi Steve,
I have a couple of questions...
1. Are the weights to remain the same for all sets of each exercise, or to progress each set? I have had success with both, but wondering what the intention of this program was?
2. Any recommendations on diet for this program? Extra carbs before/after workout?
Cheers.
Posted Mon, 01/07/2013 - 09:06
Hi, would like to know if i can use this workout while trying to loss the excess fats.
Posted Wed, 01/09/2013 - 12:51
Certainly! Fat-loss will be dependent on your diet. Here is a helpful fat-loss guide:
http://www.muscleandstrength.com/expert-guides/fat-loss
Posted Mon, 01/07/2013 - 14:21
Hey Steve,
Now I haven't read all of the comments but coming from a girl would this workout benefit me for burning fat as well? Also, would it be okay to complete my cardio in the morning and then the workout in the afternoon?
Posted Mon, 01/07/2013 - 14:58
Yes - you would simply adjust your diet for fat-loss. As long as you have enough energy for your afternoon workout, early morning cardio is fine.
Posted Mon, 01/07/2013 - 14:26
can I replace dumbbell fly with cable fly
Posted Tue, 01/08/2013 - 10:05
Could I swap the Chest and Shoulder day around so I do Shoulder and Tri's together, then Chest and Bi's together?
Posted Tue, 01/08/2013 - 11:09
Hello Steve,
I would like to know in how much time am I going to see the results ? Is this a good workout for building muscle ? I'm looking looking only for muscle growth and i do not know if this is the appropriate workout for me.
Thank You !
Posted Fri, 01/11/2013 - 01:46
Swapped biceps and triceps days, worked beautifully. My close grip bench press went up 20 pounds. Maybe when my tri's are stronger I can move triceps back with chest, but for the mean time, the bench press, dumbell bench, and incline bench, kills my triceps and makes my following tricep workout a joke.
Posted Fri, 01/11/2013 - 18:58
Should I switch up the order of my routine every month?
Posted Wed, 01/23/2013 - 16:05
No
Posted Mon, 01/14/2013 - 08:56
Hey man great looking programme. Looking forward to getting it down.
I was thinking of doing this programme to start me off training again after a 2 month break, then after the 10 weeks on this burn i plan to do hypertrophy training again. do you recommend this or try a different programme to get my strenghth back into gear
Cheers bro
Posted Mon, 01/14/2013 - 19:36
Im planning to start this workout but i got a question...
in Power, Muscle and Burn... i really dont understand the amount of weight that i should be lifting... like in power i should put my 100% of weight that i can lift? and in Muscle like a 70% ? and in Burn like a 40%?
Posted Tue, 01/15/2013 - 20:05
Hello steve great work out but i was wondering what do you think would work better drinking protein before ,during, or after workouts? Also is it etter to work out in the mornings in the afternoons or late at nights
Posted Wed, 01/16/2013 - 01:04
Which program is more effective, the five day or four day on your power muscle burn routine
Posted Wed, 01/16/2013 - 17:54
How many weeks should I do this program for?
Posted Thu, 01/17/2013 - 11:42
Stay on it for as long as you'd like to. (as long as you're seeing results and progressing)
Posted Thu, 01/17/2013 - 12:40
Hi Steve. I am doing my workout at home, I hate the gym. I have at home Bench, Dumbbell, Barbell straught and EZ and some weight. Please can Advice me an effective Workout for Bicepes and Triceps. Your Help will be really apprecciated. Thanks a lot!
Regards,
Giovanni
Posted Tue, 01/22/2013 - 06:01
Hi Joey and Steve,
1. please advise how you look at smith machine squads versus normal ones? how can the smith machine squads be tweaked in order to get max out of them, preferably same strength/muscle results progression as with normal barbell squads
2. if full workout at high intensity too demanding, where would you suggest to compromise a little in the beginning to build up later on? reduce sets but stick to all exercises or take out 1 muscle exercise, for example?
Posted Tue, 01/22/2013 - 09:37
Can i do this for maximum muscle gain while on a bulk?
Posted Tue, 01/22/2013 - 16:24
Yes - with a good diet, this is a great routine for building muscle.
Posted Wed, 01/23/2013 - 14:47
how long should i do the workout for can i do the same routine for lets say 3 weeks
Posted Wed, 01/23/2013 - 16:04
I would stick with it for at least several months while focussing on progressing. You should stick with it as long as you're seeing results.
Posted Wed, 01/23/2013 - 23:36
When you designate how many sets to do, should they all be of the same weight? Or should the weight be gradually increasing you progress through the sets?
Posted Thu, 01/24/2013 - 19:54
The idea is to pick a weight that works for the rep range. For example, if a given rep range is 8-12, you'd want to pick a weight that allows you to perform 8. When you can perform 12 per set with this weight, you'll increase the weight. Keep in mind that rep ranges are merely a guide. If you feel like adding weight when you hit 10 per set then go for it.
Posted Mon, 01/28/2013 - 07:41
i dont have any cables at my gym, so what routine can i do to change lat pull down to get the same effects?
Posted Fri, 02/01/2013 - 17:06
Wide-grip chin ups are an option.
Posted Mon, 01/28/2013 - 14:44
Hello Steve,
I was just wondering if you would recomend doing 2 a days with this routine. I would be doing chest monday morning and night ect.
Posted Mon, 01/28/2013 - 14:54
hey just wanted to say great workout i hit this up when i was deployed and have never seen such a rapid gain in size and strength from any other workout thanks for a great powerbuilding workout!
Posted Mon, 01/28/2013 - 22:56
I have been lifting really good for almost a year now. But, I don't know if I have been overtraining. Looking at this workout, my usual workout is probably twice the amount of this workout. Will this be a good switch up and still get me to gain?
Posted Fri, 02/01/2013 - 18:35
Hey John! In short, it depends. If you're lifting at a high rep count/set count, you'll probably need to up the weight you use when switching to this workout. It's also hard to say if you're overtraining. As long as you are making gains, sleeping well, and eating right, you should be just fine. Be on the lookout for warning signs, however. Lack of energy, sleeplessness, painful joints, under-performance, etc. Switching your routine, especially the lifts, will more than likely be beneficial to your gains.
Posted Tue, 01/29/2013 - 07:00
Do i need to increase weight according to Set ?
Posted Fri, 02/01/2013 - 19:29
You'll pick a weight that works for the rep range. For example, if the rep range is 8-12, you'll start with a weight that allows you to perform 8 per set. When you are able to hit 12 per set, it's time to increase the weight.
Posted Thu, 02/14/2013 - 03:28
Thanks a lot man, It will really help. i will update you my progress :)
Posted Wed, 01/30/2013 - 17:57
What Happens if you want to do more after a workout? go Back over it?
Posted Wed, 01/30/2013 - 19:14
Hey, I'm a High School varsity football player. Will this be a good workout in making me stronger in football? I saw the sports workouts but they didn't impress me as much as this one and I'd like to give it a try if you recommend it.
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