Finally! A three day workout split variation for the wildly popular Power, Muscle, Burn muscle building system. Thousands of people have used this system successfully.
Workout Summary

Workout Description

For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. I apologize for it taking so long, but I wanted to do it right.

While there are many ways to structure a 3 day split, the following variation works fairly well for the Power, Muscle, Burn system:

  • Day 1 - Chest and Back
  • Day 2 - Legs
  • Day 3 - Off
  • Day 4 - Shoulders and Arms
  • Day 5 - Off
  • Day 6 - Off
  • Day 7 - Off

You will notice that the program includes a nice 3 day layoff after working arms. This will provide you with plenty of rest before targetting chest and back again.

For more information on the Power Muscle Burn training approach, please read:

Chest and Back
Exercise Sets Reps
Bench Press - Power 4 3 to 5
Incline Dumbbell Bench Press - Muscle 2-3 6 to 12
Hammer Strength Bench Press - Muscle 2-3 6 to 12
Pec Dec - Burn 2 40
Exercise Sets Reps
Deadlift - Power 2 3 to 5
Dumbbell Row - Muscle 2-3 6 to 12
Lat Pull Down - Muscle 2-3 6 to 12
Seated Cable Row - Burn 1-2 40
Exercise Sets Reps
Power Barbell Shrug - Muscle 2-3 6 to 12
Dumbbell Shrug - Burn 1-2 40
Exercise Sets Reps
Squat - Power 4 3 to 5
Leg Press - Muscle 2-3 6 to 12
Front Squat - Muscle 2-3 6 to 12
Leg Press - Burn 2 40
Exercise Sets Reps
Stiff Leg Deadlift - Power 2 3 to 5
Dumbbell Stiff Leg Deadlift - Muscle 2-3 6 to 12
Leg Curl - Burn 1-2 40
Exercise Sets Reps
Seated Calf Raise - Muscle 2-3 6 to 12
Leg Press Calf Raise - Burn 1-2 40
Exercise Sets Reps
Weighted Decline Sit Ups - Muscle 2-3 6 to 12
Cable Crunch - Burn 1-2 40
Shoulders and Arms
Exercise Sets Reps
Seated Overhead Press - Power 4 3 to 5
Seated Arnold Press - Muscle 2-3 6 to 12
Upright Row - Muscle 2-3 6 to 12
Dumbbell Lateral Raise - Burn 2 40
Exercise Sets Reps
Close Grip Bench Press - Power 2 3 to 5
Pinwheel Curl - Power 2 3 to 5
Skullcrusher - Muscle 2-3 6 to 12
Standing Barbell Curl - Muscle 2-3 6 to 12
Cable Tricep Extension - Burn 1-2 40
Cable Preacher Curl - Burn 1-2 40
Posted on: Sun, 08/06/2023 - 20:56

What are the resting periods? 30 seconds?

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Posted on: Mon, 08/21/2023 - 20:59

30-45 seconds.

Posted on: Tue, 04/25/2023 - 17:54

is a power muscle burn split suitable for jiu jitsu athletes to whom the main goal is increase strength and conditioning instead of pure hypertrophy?

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Posted on: Tue, 05/02/2023 - 13:06

I personally believe it would be, David. I think this is a great choice for any athlete that trains for combat sports because it would support their efforts on the mat or in the cage or ring.

Posted on: Sun, 01/08/2023 - 18:21

I can only workout Wednesday through Saturday.
Would it be ok and will the program work if I did Chest/Back on Wend, Legs Thurs, Shoulders Arms Friday and rest/recover Sat-Tues with the exception of some cardio on those off days?

M&S Team Badge
Posted on: Fri, 01/20/2023 - 08:32

Hey Jerry, first off, props for trying to find a way to make it work.

If you rest and recovery optimally - lots of sleep, quality calories, water, etc., then that should be ok. Keep in mind that you may be sore by that third day, and your strength may not be what you usually expect. Other than that, let us know how it goes.

Posted on: Sun, 11/13/2022 - 15:31

Which workout delivers sustainable results this one or an old school routine like the John Grimek workout?
Thanks in advance for responses.

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Posted on: Sat, 11/19/2022 - 09:21

Depends on the person and how hard you train, Joseph. Both programs have helped people reach goals. Find the one that works best for you personally.

Posted on: Sat, 09/11/2021 - 20:22

Is there any benefit to doing this over an old school full body workout for someone looking who can only devote three days per week to training?

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Posted on: Thu, 09/23/2021 - 18:37

Hi, Joe. On this program, each area gets specific attention once a week with more volume. Some lifters prefer that over training everything multiple times a week. It really is a matter of personal preference.

Posted on: Sat, 05/08/2021 - 21:09

How much muscle can I expect from this routine and can I use it indefinitely?

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Posted on: Mon, 05/10/2021 - 10:42

Hey John - muscle gain is highly dependent on the individual. Yes, you can do this workout for as long as you'd like.

Posted on: Tue, 03/23/2021 - 10:07

I like this routine and the way it's structured because it gives me several days off that I can dedicate to my boxing training.
If I follow the workout as outlined, how many days per week can I do my 45 minute boxing sessions which would also double as "cardio" without over training or detracting from this routines effectiveness?

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Posted on: Wed, 03/24/2021 - 09:31

Hey Josh - I'd recommend that you have at least 1-2 complete rest days per week. You should be fine as long as you keep your recovery in mind and make sure you're eating enough, staying hydrated, and getting adequate sleep!

Posted on: Mon, 03/08/2021 - 18:57

Can I continue my 30 minute karate workouts on off days or will it hinder progress?
These are maintenance practices consisting of 10 minutes of stretching, 10 minutes of heavy bag, 10 minutes of kick work.

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Posted on: Wed, 03/10/2021 - 09:44

Hey Joseph - yes, you can continue with that.

Posted on: Wed, 05/31/2017 - 17:32

4 week on this workout and I've dropped 3 lbs while at the same time I have cut out cardio. I've also added on average 5 lbs to my weight on each set. I did take deadlift off of chest and back day and move it to leg day. So far very pleased.

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Posted on: Thu, 06/01/2017 - 09:14

Hi JB,

Awesome! Good work and congratulations on your progress so far!!

Keep it up!

Posted on: Wed, 07/06/2016 - 21:52

I have been thinking about trying one of these power, muscle, burn routines but I like to work each muscle twice a week. Do you have any suggestions on how this could be done most efficiently?

Grayson Howard
Posted on: Fri, 04/15/2016 - 15:16

If anyone wants a printable log of this for keeping track of weight, etc, I made one:

Google Doc:

God bless!

Jacob Wise
Posted on: Thu, 04/23/2015 - 19:38

10 exercises per workout, and bench and deadlift on the same day is pretty rediculess. For those who want to continuously gain real strength try this
day 1
deadlift 4x3-5
dumbbell row 2-3x6-12
dumbbell shrug 2-3x6-12
pullups 40-50 total

day 2
bench press 4x3-5
barbell overhead press 4x3-5
incline dumbbell press 2-3x6-12
dumbbell tricep extension 1x40

day 3
squat 4x3-5
romanian deadlift 2-3x6-12
zercher squat 2-3X6-12
dumbbell lunges 1-2x40 per leg

BOOM, focus on the basics, weed out the fluff and lift hard

Posted on: Sat, 05/16/2015 - 18:03

Youve them doing 50 pullups (which are good) and no dedicated bicep work? Youve opened your big mouth, and havent really backed it up.

Also Zercher squats really? Wha part of Zercher squats is "basics"

Jacob Wise
Posted on: Thu, 04/23/2015 - 19:22

10 exercises per workout is rediculess, and will lead to a quick plateau. Training in multiple rep ranges is awesome, and scaling down this workout to 4-5 exercises per workout will keep the gains coming for natural athletes.

Posted on: Tue, 05/05/2015 - 10:46

It's partially correct. If you look at the number of the sets you'll see that it only looks a lot. You can assemble a 4-5 exercise workout with the same amount of sets

Posted on: Tue, 03/24/2015 - 08:37

Would it be ok to make this into a Superset workout? Doing opposite muscle supersets?

Chris Dobson
Posted on: Fri, 10/02/2015 - 16:59

Can you superset this routine?

Posted on: Mon, 03/11/2019 - 16:07

You can do whatever you want...

Posted on: Fri, 03/20/2015 - 05:53

Hello Steven,

I would like to give this workout a try however I have a back back (slipped disc). What can I substitute for the deadlift and squat parts?

Eddie roberts
Posted on: Fri, 01/30/2015 - 19:56

Hi Steve I wanted to know if it would effect my work out if I do it Monday Wednesday and Friday like I see. How u said on here to do it Monday Tuesday and Thursday. What I'm getting at would it effect my out come.

Posted on: Wed, 12/31/2014 - 21:55

hi i'm skiiny trying to get big . i go to the gym 4 times a week .and i do
chest and biceps together
shoulders nd traps
back nd triceps
legs its self .

is this good workput split if i'm trying to gain nd to get big

Posted on: Tue, 05/05/2015 - 10:40

yeah good split. You should check the 4-day power muscle burn program

Posted on: Mon, 03/11/2019 - 16:09

No. Its not for you, there are others more suitable.

Posted on: Wed, 12/31/2014 - 21:54

hi i'm skiiny trying to get big . i go to the gym 4 times a week .and i do
chest and biceps together
shoulders nd traps
back nd triceps
legs its self .

is this good workput split if i'm trying to gain nd to get big

Posted on: Wed, 11/19/2014 - 06:01

Hi Steve. I'm a beginner. Recommend me a perfect workout plan. I need to broad my shoulders too. Please help me out......

Posted on: Fri, 09/19/2014 - 15:37

I want to train in the power, muscle, burn style but the only equipment I have at my disposal is a power rack with a lat-pull and some dumbells. Are there some alternates to the machine work I can substitute?

Posted on: Wed, 08/27/2014 - 03:31

Hey Steve, workout looks great. Regarding the arms workout, you do 1 tri 1 bi exercise i.e. close grip bench-press and afterwards pinwheel curls? Or all tri's and then bi's? What effect will it have working them one exercise per muscle group?

Posted on: Sat, 08/09/2014 - 05:30

And what about de rest between sets? and between exercises?
Is it always the same? It doesn't matter?

Thank you so much!

Posted on: Wed, 05/28/2014 - 12:19

Hi if i replace the front squat with leg extension can i perform both muscle exercices as a superset and do the same for arms muscle exercices

Posted on: Tue, 07/07/2015 - 17:40

You definitely could, but only at lower weights. Leg Extension machines are notorious for putting too much stress on the knee joint at higher reps.

Posted on: Wed, 05/28/2014 - 09:43

Steve, great stuff.. I've used your 5 day split for some time as my blueprint/ guidelines to my
Work outs with small add on here and there for pump reasons and change up.
I'm intrested in doing a Three day split for the purpose of hitting each body part
Twice a week with the hope of gaining muscle through shock and ahhhh, so to speak.
Do you think this is wise or a bad idea? Thanks.

Posted on: Sun, 05/25/2014 - 20:21

I need to replace Dead lift and Romanian Dead lift by something.

I just can't do it (am not sissy I do squats but dead lift kills my lowet back even with proper technique just I got lordosis might be the reason)

Posted on: Wed, 01/23/2019 - 09:46

Or maybe you just need to deadlift... (train your lower back)

Posted on: Fri, 03/28/2014 - 13:49

Looking forward to starting this routine, a couple of questions.

I usually do abs (crunches, oblique crunches, knee tucks, reverse crunches...50 each...plank 1 min), pushups (50), pull-ups (5) and dips (10) before and after my weight training as well as 10 minutes of cardio. Would you recommend cutting back on this while doing this routine?

Posted on: Wed, 03/05/2014 - 10:01

Even though ta for intermediates, could a beginner use it?

Posted on: Fri, 12/06/2013 - 18:51

Would it be okay if i substitute burn sets and just work those exercises as muscle sets

Posted on: Mon, 11/11/2013 - 21:35

Hey Steve,

I like this program but I just wanted to know if this workout with build lean muscle mass or bulky muscle mass? Also I have pretty big muscular legs, on the leg day will this make my legs bigger or tone them? because I want to tone them

Posted on: Mon, 11/04/2013 - 14:50

Im struggling to build muscle even though i go to the gym 4 times a week and eat plenty of healthy food, is this routine like a mass gainer plan? I seriously need some advice.

Ricki Cleveland
Posted on: Sun, 11/03/2013 - 04:13

Hi steve.
Love the workout, done it about a year ago and saw some amazing results. However since then I have changed gym and I do not have a leg press machine or leg extension/curl. Can you advise me on other exercises to do instead of these.

Posted on: Sat, 10/19/2013 - 04:50

my routine consists of
please lemme know if its right ?

Posted on: Fri, 10/11/2013 - 05:19

Good workout. Just started it this week, done legs on Tuesday and my hamstrings are still very sore 3 days later hopefully that'll ease the more I do the workout.