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, 08/06/2010 - 11:47
hi steve...
how much should i rest between exercises????
Posted Fri, 08/06/2010 - 12:47
Hi Omair,
Rest 90 to 120 seconds between muscle and burn sets, and up to 3-5 minutes between power sets if you need it.
Posted Fri, 08/06/2010 - 12:46
Hey steve
I have A barbell set and dumbbell set long with a bench with a leg curl set up on the back of the bench; but what i need to know is if there are exercises that I can replace the machine lifts with?
Posted Sun, 08/08/2010 - 10:11
Hi Blaine,
Here are some suggestions:
Cable Triceps Extensions => Dumbbell kickbacks
Lat Pull Down => Pullups or two arm dumbbell rows
Leg Press = > Lunges
Calf Raises => Barbell or dumbbell calf raises
Preacher Curl => Concentration curls
Leg Curls => Rear Lunges
Posted Sat, 08/07/2010 - 05:52
hi steve...
i mean how much should i rest between two exercises e.g after doing 3 sets of incline bench press how much should i rest before starting dumbell bench press and also between chest exercises and tricep exercises???
Posted Sun, 08/08/2010 - 10:17
Hi Omair,
Several minutes. 2-4 minutes. I usually move to the next exercise, get it setup, and reset myself mentally for a minute. I might even perform a moderate, low rep warmup just to mentally connect with the exercise.
Posted Sat, 08/07/2010 - 07:09
Steve, are there any alternative workouts for the leg press? Would leg extensions work?
Posted Sun, 08/08/2010 - 10:18
Hi Eric,
I would rather see you do something like hack squats of lunges first. I would save leg extensions for the burn sets.
Posted Sun, 08/08/2010 - 10:35
Thanks Steve. Also, I work 12 hour days and have to workout afterwards and I'm in bed within an hour of the end of my workout. I usually drink a protein shake and eat a nutrigrain bar immediately following my workout. Is this ok or what would you suggest?
Posted Mon, 08/09/2010 - 14:31
Hi Eric,
I would love to see you eat at least a small whole foods meal before bed. The body is craving nutrients after a workout, and even a small but healthy meal would be beneficial.
Posted Wed, 08/11/2010 - 09:46
On a few of the muscle sets I'm having trouble getting a consistent number of reps. For instance, on my last incline bench workout I hit 12 reps, then 11 and then 9, performing all sets just shy of failure. Should I continue with the same weight and stop at 12 reps on the first set even if I feel like I can do a few more reps and then try to hit 12 on the following sets? Thanks for your input, its a great help!
Posted Thu, 08/12/2010 - 13:44
Hi Eric,
That's normal. Keep using the same weight for all 3 sets. You could either add weight when you hit 12 reps for all sets, add weight when you hit 10 reps for all sets, or make a goal to add weight when you can complete an average of 10 reps for all sets. Keeping the same weight for all sets will make things easier and minimize down time.
Posted Mon, 08/09/2010 - 13:04
Hey Steve,
I asked a question the other day of what I could replace the lifts that require a machine with, and you gave me a few suggestions. But the other day I was looking at some of the other lift routine and noticed a dumbbell and barbell routine. My question is that I weight 165 pounds and I'm 6'4 and was wondering what the best workout routine for me to gain muscle mass would be?
Posted Mon, 08/09/2010 - 14:35
Hi Blaine,
Really any muscle building routine will serve you well as long as your bodybuilding diet is in check. Different styles of workouts exist to cater to different needs, preferences and schedules. I would simply pick the workout that appeals to you most.
Posted Tue, 08/10/2010 - 14:28
Steve,
Thanks for the advice you really do a great job answering any question people may have.
Posted Mon, 08/09/2010 - 23:08
I plan on starting this workout as soon as possible, but i was wondering on how to estimate how much weight to do on each set per the amount of repetitions. I remember the last workout i did it was on the percentage in relativity to your max in certain core muscle workouts, so i didnt know if this was the same or what. Please get back to me thanks, Sam
Posted Tue, 08/10/2010 - 19:09
Hi Sam,
You want to use as much weight as possible for each set, and when you can perform the recommended number of reps for each power and muscle set(s) add weight. For burns, please checkout the instructions with the workout.
Posted Thu, 12/30/2010 - 21:39
So does this mean you use the same amount of weight for all 3 sets until you can reach the maximum amount of reps??
Posted Tue, 08/10/2010 - 11:06
Hey Steve,
I dont have a leg press machine, what can i replace these exercises with?
Posted Tue, 08/10/2010 - 19:11
Hi Austin,
You could try lunges or hack squats.
Posted Tue, 08/10/2010 - 18:28
hey steve i used to be 60kg my tall is 1.85m ive been takin serious mass weight gainer for a month and now im 64kg what do u think about the mark of my protein is it good? if not plz give me a better one so i'll get when i finish this. and how much weight will i need to switch to bigger pumps protein?
Posted Tue, 08/10/2010 - 19:14
Hi Johny,
Sounds like you have your diet in check. I would stick with what's working. Serious Mass is a good product.
Always use as much weight as possible for every set, and keep pushing yourself!
Posted Tue, 08/10/2010 - 18:32
forgot to say thx a lot for this workout routine
Posted Wed, 08/11/2010 - 07:15
Hey Steve,
Great workout. I have been looking into rep timings and it seems accepted that the muscle workouts should have 2-1-2 rep timing but what is ideal for power and burn?
Posted Thu, 08/12/2010 - 13:30
Hi Ross,
For power sets, concentrate on moving the weight with good form. use a natural rep timing. The weight will dictate the timing, if that makes sense...
For burn, 2-1-2 would work fine. After about rep 20 though, it will be hard to keep timing as you will feel like you're going to pass out.
Posted Tue, 01/04/2011 - 09:18
Hi Ross,
Don't focus on rep timing. Focus only on progression of reps and weight with good form. All lifts should be about moving the weight with a natural cadence. It's all about moving the weight. Timing is highly overrated and not important in the context of this workout.
Posted Wed, 08/11/2010 - 13:33
is only working each muscle group once a week going to build muscle that fast? is there a way to workout each muscle group twice a week
Posted Thu, 08/12/2010 - 13:38
Hi Cody,
Once a week training is effective, but you can also train more frequently. The rule of thumb I like to use is this...regardless of how frequently you train, use the same weekly sets. You can train chest once a week for 12 sets, twice a week for 6 sets, or three times a week for 4 sets.
Posted Wed, 08/11/2010 - 13:39
I just started your 5 day split routine and so far I really like it but for this week I I have an issue with the days off because I have something going on saturday and wont be able to get to the gym would it be ok to do the workout m t w thurs friday and take sat and sun off and for next week I am going away for a week and might not have a gym at my disposal so I will be doing some running and body weight exercise to get by for the week and then when I get back I plan on following the routine as outlined do you think that would work.
Posted Thu, 08/12/2010 - 13:40
Hi John,
That sounds like a good plan. Bodyweight work will help you stay sharp. I just added a bodyweight routine to the site if you need ideas:
https://www.muscleandstrength.com/workouts/full-body-bodyweight-workout....
Posted Thu, 08/12/2010 - 11:44
on my routine i do 5-6 exercise 8-12 reps 3 sets each
for example chest:
bench press
inclin press
declin press
pec dec
pul over
is it ok or i over workout my muscles?
help tnx
Posted Thu, 08/12/2010 - 15:08
Hi Ewey,
You should be ok with that volume.
Posted Thu, 08/12/2010 - 13:49
Hi,
I've been using this programme for two weeks now and already am feeling and seeing the difference, i have been training for years, without really having a goal, i've found having two protein/createin shakes one in the morning and one straight after training helps, as well as one basic protein shake in the evening as well as eating good solid food. How long should i stick with this programme before changing, Thanks again for this great programme.
Darren,
England.
Posted Thu, 08/12/2010 - 15:09
Hi Darren,
This program can be run for quite a long time. kKeep with it as long as you are making good progress.
Posted Thu, 08/12/2010 - 20:54
can i do abs every time i work out?
Posted Fri, 08/13/2010 - 12:23
Hi Marcus,
You could, but hitting them 2-3 times per week is plenty.
Posted Fri, 08/13/2010 - 02:17
What is the supplement that you recommend for this shedule? is it alright to take a protien supplement and creatine at the same time? and also what are the brands that you recommend?
Thank you.
Posted Fri, 08/13/2010 - 12:28
Hi Nash,
Here is an article I wrote with a supplement plan:
http://www.muscleandstrength.com/articles/power-muscle-burn-bulking-diet...
I really like Scivation whey, Scivation Xtend (BCAAs), and Scivation Essential FA (fish oil). For creatine, NOW and Dymatize powder are very cost effective and good quality.
You can definitely take protein powder and creatine at the same time.
Posted Fri, 08/13/2010 - 12:19
Hi Steve,
First of all i want to just state my goals, I am currently ~150lbs 5%bf and about 5'8", and I would like to put on about 15lbs of muscle. I have been on the p90x program for about a year, and I lost about 75lbs! I really enjoyed it, but now I want to focus on gaining muscle mass (while minimizing body fat gains). I am definitely eating more than I used too, trying to gain, about 3000cals a day, using the 30/50/20 protein/carb/fat ratio with 7 meals a day (pre and postworkout). My diet is solid (unless I need more calories, which I am a little unsure of).
I really feel like I'm lacking in my chest and bicep areas, so I was wondering if there is any good way to maybe add more chest work and bicep work throughout the week? Maybe through combo exercises or just more work. Thanks and keep up the good work!
Posted Fri, 08/13/2010 - 12:31
Hi Charlie,
Congrats on your great progress!
I wouldn't add any more chest or bicep work. My power, muscle burn workouts will hit them very hard, and if you're eating right, you will be maximizing your chest and bicep growth. There are also many big compound lifts in these programs that work your entire body. Extra work can often be counterproductive. I recommend training for muscle for 6 months to a year before worrying about adding anything extra in. I have confidence with your drive, you will make some amazing changes and won't need extra work.
Posted Fri, 08/13/2010 - 13:52
Got it!
What do you think about around 3000-3200 calories btw?
Do you think thats too much or what?
Also I'm going to start supplementing with pre and postworkout standard glutamine/creatine/dextrose/whey and I also and going to use Xtend for intra. With fish oil and multivitamin I should be good to go.
Posted Fri, 08/13/2010 - 14:33
That looks like a good range to start. A beginner can gain around 15 pounds of muscle during their first year of hard training, so watch the scale and try to gain at least a pound per month. If you're not gaining weight at all with that range, add 300 calories per day and see what happens.
You supplement plan sounds like mine. Great choices.
Posted Fri, 08/13/2010 - 17:31
Just wondering what would be a solid diet/food plan to follow if I am going to be using the training method? I weigh 175 lbs and I am 5' 10". Any and all help would be greatly appreciated.
Posted Mon, 08/16/2010 - 10:50
Hi Shawn,
Here's an article I created specifically for Power, Muscle, Burn. Let me know if you have any questions.
https://www.muscleandstrength.com/articles/power-muscle-burn-bulking-die...
Posted Sat, 08/14/2010 - 20:38
i have been doing this workout and its great but sometimes i feel like im not getting the burn from the chest workout with a lack of a spotter because i feel better when someone works out with me. do you have any advice for heavy bench? can i replace it with more reps and still get the results? any advice would be great thanks
Jordan
Posted Mon, 08/16/2010 - 10:57
Hi Jordan,
My best advice is to not worry about burns or pumps if building muscle is your goal. Pushing for heavier weights will help you gain muscle, and is the real keep to muscle building. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Sun, 08/15/2010 - 16:54
sorry dont work out very much do we switch exercises every week
Posted Mon, 08/16/2010 - 10:51
Hi George,
You don't need to swap in any exercises.
Posted Mon, 08/16/2010 - 23:47
Hi Steve,
I was wondering about the barbell rows for power. It looks like a bent over row in the video link. I was curious should the barbell return to the ground between each rep? I was performing the rows like the video until I saw that returning the barbell to the ground each time can increase hip definition and explosion. Which do you prefer?
Posted Tue, 08/17/2010 - 12:47
Hi Chris,
bent over rows are the same as barbell rows. When the bar is returned to the ground after it rep, they are generally called Pendlay rows. I personally like the Pendlay style, and is takes a momentary pressure off the lower back, and allows for more explosiveness.
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