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
Chest
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
Back
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
Traps
Exercise Sets Reps
Power Barbell Shrug - Muscle 2-3 6 to 12
Dumbbell Shrug - Burn 1-2 40
Legs
Quads
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
Hamstrings
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
Calves
Exercise Sets Reps
Seated Calf Raise - Muscle 2-3 6 to 12
Leg Press Calf Raise - Burn 1-2 40
Abs
Exercise Sets Reps
Weighted Decline Sit Ups - Muscle 2-3 6 to 12
Cable Crunch - Burn 1-2 40
Shoulders and Arms
Shoulders
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
Arms
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
161 Comments
Joe
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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Roger
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.

John
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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Abigail
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.

Josh
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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Abigail
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!

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

Hey Joseph - yes, you can continue with that.

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

Hi JB,

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

Keep it up!

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

Hi,
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:

PDF: https://drive.google.com/open?id=0B2Z_3hUnje1CVnBKLXVzYUE1bDQ
Google Doc: https://drive.google.com/open?id=1SAZCyXMYW9yITbjmhAXtdkdNlEz2d5suhks9pU...

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

Cambo
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.

Raph
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

cory
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?

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

You can do whatever you want...

Benji
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.

abdi
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

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

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

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

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

abdi
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

harish
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......

David
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?

Raph
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?

Tony
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!

Phil
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

Cambo
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.

Marco
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.

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

Hi
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)

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

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

Rob
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?

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

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

Jacob
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

Jordan
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

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

hi,
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.

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

my routine consists of
mon-bicep
tue-shoulder
wed-triceps
thurs-back
fri-chest
sat-legs
sun-circuit
please lemme know if its right ?

David
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.

Matt
Posted on: Sun, 09/29/2013 - 15:17

Hi Steve, Is the 3 day split as effective as the 4 or 5 day splits? Also would this split work Mon - Chest and Back, Weds - Legs, Fri- Shoulders and Arms and also HIIT cardio 2-3 days per week on either weights days or rest days? What do you think?

Remy
Posted on: Thu, 09/19/2013 - 19:38

Ok, .....so no one answered my last post so I guess I'll make the question real easy to answer with a simple yes or no. :/

Is the 3 day PMB workout just as effective for building mass and strength as the 4 and 5 day-ers?

Thanks in advance!

RGP

Yaa-jonirs
Posted on: Mon, 03/11/2019 - 16:15

Nobody can answer this question. Thats not how It Works. You pick a program, you go to the gym, you make every rep count and then you eat and sleep. If you push yourself, eat everything you see you will hann weight and probably muscle.

Danny Wood
Posted on: Wed, 09/11/2013 - 07:48

Lovin this programme steve :-)

Scott
Posted on: Fri, 09/06/2013 - 10:06

Where can I insert power or hang cleans? What day? What section would they fit best(power, muscle or burn)?

Thanks Steve

Daniel
Posted on: Mon, 08/26/2013 - 10:13

Hey Steve I already completed the three days and I have never had a workout like this. It's great but I have a question. With the three day rest period can I cut that short to two days?

kevin
Posted on: Mon, 08/19/2013 - 23:53

hey will working out your chest once a week and arms once a week and shoulders once a week put on muscle or should you do chest twice a week or will once a week work..

Matteo
Posted on: Wed, 07/31/2013 - 23:35

Hey Steve, first of all, all my respect for the good advice, this is an effective routine and way of training in general.
I have a question though, aren't stiff leg deadlifts (barb/dumbells) too much maybe, the day right after back training? Also, a "well rested" back is adviceable to be ready to power squatting IMHO.
What do you think about changing routine of day 1 with routine of day 4?
Also rear lunges (GREAT exercise) could be a good alternative to dumbells deadlifts?
Thanks!

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