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)
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Posted Mon, 07/26/2010 - 00:42
Is it ok to add some cardio and abs to the routine?
Posted Mon, 07/26/2010 - 08:40
Absolutely!
Posted Mon, 07/26/2010 - 01:59
Steve,let us say that I must lose weight.I will reduce calories for that,I will do cardio.If I use this workout will I gain strength at least?
Posted Mon, 07/26/2010 - 08:56
Hi Florin,
It can be difficult to gain strength while cutting fat, but it can be done. The only advice I can give is to push as hard as possible on every set.
Posted Mon, 07/26/2010 - 04:35
Hi Steve,
Thanks a lot for your program, i've been following it for a few weeks now and seeing some great progress. I've read all the comments so far and really appreciate you getting back to everyone with your advice and tips. I've been chatting with my ex-personal trainer this morning at the gym about this routine, and he suggested not training chest and triceps together as the triceps could be overworked because they get hit a lot in many of the chest exercises. He recommended chest and biceps would be better and then do shoulders and triceps instead on another day. It made sense when he explained it, but i'm keen to hear what you think?
Cheers,
Joe
Posted Mon, 07/26/2010 - 09:04
Hi Joe,
Chest and biceps is a good option. I have trained triceps both ways...with shoulders and with chest. Quite frankly if your triceps are tired after chest, that's not a bad thing. It simply means that you might have to use a slightly lighter weight for triceps. Triceps won't get overworked if performed with chest, but they will get worked extremely hard.
Keep in mind that when training triceps with shoulders, you will be training triceps very hard twice a week, and some people won't respond as well to this method.
In the end, it is important that you perform a workout the way you would like to do it. It is your body, and you may find that your triceps respond better with shoulders. I would try them both ways, and use the method that most drives you to workout, and that gives you better results. So it might not be a bad idea to try both ways for a month.
Posted Mon, 07/26/2010 - 09:15
Great thanks for the reply Steve. I'll try both ways and see what works best for me. I guess it's all about adapting a solid base plan to your individual needs.
A couple more questions i've got about this plan. I'm getting really sore/stiff hamstrings from the Saturday workout, and advice to help this?
And in general is there a better time of day to work out, i always go first thing in the morning but wondering if it makes a difference?
Cheers in advance!
Posted Mon, 07/26/2010 - 13:23
Hi Joe,
If the hamstring soreness lingers into squat day, I would shorten the program to 4 days per week, and do squats and hamstring work on the same day.
For hamstring soreness, I recommend hot baths and a product called Scivation Xtend. Xtend helps me recover and reduces soreness for many.
http://www.muscleandstrength.com/store/scivation-xtend.html
As far as times of day...stick with what works for you. It's more important that you get some great post-workout nutrition.
Posted Mon, 07/26/2010 - 08:56
I do not have the machine for leg curls,what can I do?
Posted Mon, 07/26/2010 - 08:58
You could try side or rear lunges.
Posted Mon, 07/26/2010 - 15:10
Leg Press - Muscle
Front Squat - Muscle
Could I replace these two exercices? And if I can,what do you suggest
Posted Mon, 07/26/2010 - 15:29
Hi Florin,
Do you have access to a leg press or squat rack?
Posted Mon, 07/26/2010 - 20:58
Steve,
Two questions:
I sit in front of a desk most of the day every day. Accordingly, i really look forward to going to the gym. If I wanted to make this a 6 day split what should I do?
I like to do about a half hour of cardio a day. I usually do it right after I lift. Will running / biking right after I lift negate any of my muscle gains?
Posted Tue, 07/27/2010 - 08:08
Hi Adam,
I wouldn't recommend a 6 day split. This is a pretty intense workout. You definitely want to have some rest time for your muscle and joints.
Regarding cardio, it will not impact muscle gains if you are eating properly - meaning that you are eating enough to make muscle gains.
Posted Mon, 07/26/2010 - 22:09
I'm a huge fan of the military press would that be an ok sub to the seated barbell press. I dont see a huge difference in the two lifts but i may not know what im talking about.
Posted Tue, 07/27/2010 - 08:11
Hi Reggie,
You can definitely use the military press. Any version of the barbell overhead press is a solid choice.
Posted Tue, 07/27/2010 - 01:57
I've done this routine for a couple of days so far, it feels good but seems like theres not alot too it and I'm cheating myself by not doing more during my workouts. Is it okay to add an extra muscle building excercise or two into each muscle group or is that over working myself?
Posted Tue, 07/27/2010 - 08:13
Hi Chris,
I wouldn't recommend adding in extra workout.
Are you pushing yourself one very set for more reps, and adding weight when you hit the recommended number of reps per set? If you are doing this you won't need extra work.
Posted Tue, 07/27/2010 - 03:57
Yes
Posted Tue, 07/27/2010 - 08:04
Hi Florin.
I wouldn't replace the leg press or front squat.
Posted Tue, 07/27/2010 - 17:31
Hey Steve, I'm due to start this exercise next week, looks really promising! Will let you know how I get on! Just to ask, can you recommend a good diet plan/ a site that I could find one? I find that you can find a million different routines on the Internet but a reliable diet plan is hard to come by, have done well on my own knowledge so far but just wanted to learn some tricks of the trade! Cheers!
Posted Tue, 07/27/2010 - 18:17
Hi Rhys,
I wrote this article to go along with the PMB workout:
http://www.muscleandstrength.com/articles/power-muscle-burn-bulking-diet...
Posted Tue, 07/27/2010 - 18:05
Hey steve i had another question about this workout. What alternative exercise could I do for the burn set for biceps instead of the cable preacher curl? Im not able to put the preacher bench up to the cable machine so im trying to find a new exercise that would do the same effect to my biceps.
Posted Tue, 07/27/2010 - 18:14
Hi Josh,
I recommend concentration curls.
Posted Tue, 07/27/2010 - 18:32
Hey there, i am looking to pack on loads of size and go for that massive lean look! I was wondering if this is the right one for me? Or if this concentrates on strength too much?
Many Thanks
Posted Wed, 07/28/2010 - 08:30
Hi Myles,
What is your training experience? I want to make sure I point you in the right direction.
Posted Wed, 07/28/2010 - 13:14
What do you mean by training experience?
i used to train when i was 14, yes i know i wasn't meant to but i was hooked. I then stopped as i know it was damaging me and now i am back training again, since March.
I have trained with people a lot older than me with great knowledge and feel i have a god understanding of training.
Posted Wed, 07/28/2010 - 18:00
Hi Myles,
Have you ever deadlifted or deep squatted?
And do you know how to structure a bodybuilding style diet?
Posted Wed, 07/28/2010 - 18:20
Yes and yes
Posted Wed, 07/28/2010 - 19:54
Then I would recommend this workout.
Posted Tue, 07/27/2010 - 19:57
Hey, Can I also have your take on pyramid reps?
Posted Wed, 07/28/2010 - 08:33
Hi Jay,
During muscle sets I recommend using the same weight on all sets, and pushing for as many reps as possible. Because of fatigue, this will form a natural pyramid. Over time you will be moving towards 12 reps on all sets, so this will fluctuate a bit.
It's not a good idea to stick to certain reps. Simply push for as many as possible, and when you can perform the stated number of reps for the sets, add weight.
Posted Wed, 07/28/2010 - 04:43
Hey Steve,
I know you receive a lot of questions so I'll try to make this brief:
What can I replace pin wheel curls with from time to time?
Posted Wed, 07/28/2010 - 08:36
Hi Nick,
You could try incline dumbbell curls.
http://www.muscleandstrength.com/exercises/incline-bench-dumbbell-curl.html
Posted Wed, 07/28/2010 - 10:17
Hi steve, Im 20 years old and about to go in the forces in 3 months time, i have been lifting since the age of 17 and im looking to do this workout for the last 3months but also need to add quite abit of cardio work ie, tredmill- bike- rowing machine etc. Was just wondering if you would say what the best times to do this is like cardio AM lifting PM or something, and also because of the cardio would i still benifit in size. I know eating is a big part and i currently use maximuscles cyclone shake and try to eat 4-5 meals at least a day.
any help would be greatly appriceated, as i just wanna flatline it in both lifting & cardio for 3 solid months.
Posted Wed, 07/28/2010 - 14:04
Hi Ryan,
You can perform cardio first thing in the morning, on off days, or post-workout. Never perform cardio before lifting.
Cardio won't impact gains as long as you are eating enough to gain, so just make sure your bodybuilding diet is solid. You may need to be eating more than 3500 calories (or so) just to gain.
Posted Wed, 07/28/2010 - 11:07
Steve I am impressed. I just stumbled on to you and your 5 day split routine and I think it might suit me very well. What you say makes sense to me and adds to what I already know.
I apologize if my question was answered some place else, as I have noticed some amount of repetition to the questions that you answer and I think you do a great job at patiently repeating yourself.
My question is simply: Where (if at all) would you recommend adding any abdominal, obliques or cardiovascular training? I was considering 20-30 minutes of rowing or arm pedaling machine on upper body days, 30-45 minutes of biking or stair-climbing on lower body days and working abdominal and obliques on the 2 days off from weight training.
I feel as if I have the stamina for this, but I am all about getting more for less and allowing rest for optimal gains. Your thoughts?
Posted Wed, 07/28/2010 - 14:02
Hi Marc,
Sorry if I do sound repetitious at times. I always assume that a reader doesn't have the time to read the comments.
For abs, I recommend training them after lifting on the days when you have the most energy. You could train them on chest and shoulder day, or after squat and deadlift day. I wouldn't train them more then 2-3 times per week. Abs are such an individual thing that I hesitate to place them in a workout because everyone has their favorite exercises and/or beliefs.
Cardio is best done post-workout, or first thing in the morning. You can perform it on off days as well. Just make sure you don't perform cardio before lifting.
Optimal gains will primarily be determined by diet and effort. If you are training hard and pushing yourself, just make sure you are eating so that you can grow.
Posted Wed, 07/28/2010 - 19:15
Hi Steve,
I just have a couple of quick questions.
Whats wrong with doing cardio pre-workout?
Is cardio more affective for fat loss post-workout?
Also is this a good routine for muscle-toning as well, due to the burn sets involved in this routine?
Please reply soon,
Thanks
Posted Thu, 07/29/2010 - 14:20
Hi Mike,
Weight training should always be a priority if strength and muscle gains are a goal. You do not want to enter your weight training with anything less than 100% energy.
There is a debate as to whether cardio is more effective for fat loss first thing in the morning, or post-workout. I don't think there's a major difference either way.
This routine can be used when trying to cut fat. here is an article i recommend on the subject of diet:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Wed, 07/28/2010 - 20:37
Hey Steve,
Quick question. Any tips on how I can increase my bench press. I have been stuck on 275 x 3 reps for 3 sets for about 4 weeks now. My deadlift and squat have all been progressing nicely. Should I add a 4th set for bench? Also, can I do pushups as my burn exercise?? Lastly, someone advised me at the gym that doing leg presses one leg at a time can dramatically increase your overall squat strength. Your thoughts? Thanks for your time.
Posted Thu, 07/29/2010 - 14:27
Hi Greg,
Here are a couple articles that might help:
https://www.muscleandstrength.com/articles/8-beastly-bench-press-tips.html
http://www.muscleandstrength.com/articles/increasing-bench-press-tips.html
During a stall, it doesn't hurt to try something new. It might also help to increase your eating a bit for a couple weeks.
Pushups are a great burn exercise.
One leg leg presses are not a magic cure for increasing squat strength. I don't mean to sound disagreeable, but there are better exercises to help squats than this.
Posted Wed, 07/28/2010 - 21:13
Hello,
ultimately, is this workout more for strength or hypertrophy? because im looking for hypertrophy. Thanks
Posted Thu, 07/29/2010 - 14:31
Hi David,
It's primarily for muscle.
Posted Wed, 07/28/2010 - 23:08
Hey steve, I have a question, when ever I'm doing the back excercise I feel like I'm doing a bicep workout and I don't feel anything on my back, is that normal? (Its my 1st week of doing your excercise)
Posted Thu, 07/29/2010 - 14:34
Hi Jongin,
It can be normal. When you start a back exercise, use your arms as hooks. First, start the movement by pulling your shoulders back. Then pull your elbows back, and finish by contracting your lats. Do this with a fluid motion.
Posted Thu, 07/29/2010 - 02:06
can i sub seated BB press for BB push press? and can i switch traps and biceps...like do back and biceps and shoulders and traps?
Posted Thu, 07/29/2010 - 14:35
You can definitely use the push press. And you can hit biceps with back as well.
Posted Thu, 07/29/2010 - 03:47
Hi steve, Thanks for your reply, and also marc's post has helped alot as i forgot to mention abs. great job steve
Posted Fri, 07/30/2010 - 15:08
I have a couple of questions. What kind of diet should I follow to acheive maximum fat loss? Also I am currently taking shred matrix as a fat loss supplement and I am also taking Whey protein for muscle building. Is it safe to take both supplements or just take one of them?
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