Rapidly build size and strength with this powerbuilding 5 day split which focuses on strength building power sets, and crazy-intense burn sets. You have been warned!
Workout Summary

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:


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 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.


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.

5 Day Power Muscle Burn Split

The 5 Day Power Muscle Burn Powerbuilding split:

Note: This is a sample template. Feel free to "swap" in any appropriate (and favorite) exercises.

Day 1 - Chest and Triceps

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
Closegrip Bench Press - Power 2 3 to 5
Seated French Press  - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40

Day 2 - Back and Traps

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
Power Barbell Shrugs - Power 2 3 to 5
Dumbbell Shrugs  - Muscle 2 6 to 12
Power Barbell Shrugs - Burn 1 40

Day 3 - Quads and Calves

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
Seated Calf Raise - Muscle 2 10 to 15
45 Degree Calf Raise  - Burn 2 40

Day 5 - Shoulders and Biceps

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
Pinwheel Curls - Power 2 3 to 5
Standing Barbell Curl  - Muscle 2-3 6 to 12
Cable Preacher Curl - Burn 1-2 40

Day 6 - 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


Errington Truesdell
Posted on: Tue, 07/02/2024 - 19:50

If I don't workout on Saturdays for religious purposes what should my rest days look like inside

M&S Team Badge
Posted on: Mon, 07/08/2024 - 07:49

Take the rest day when you feel you need it, Errington. If you feel you can train, then do it. If you can't or feel like you shouldn't, take the day off. It doesn't have to be that strict.

Rishu Dhiman
Posted on: Mon, 06/03/2024 - 07:47

Which workout routine to follow after 12 week.
Can I repeat it?
Please suggest some.

M&S Team Badge
Posted on: Mon, 06/10/2024 - 06:46

Hi Rishu, you can repeat it or try one of these.


Posted on: Thu, 03/21/2024 - 12:17

Can I add a 5-10 HIIT workout for fat loss after finishing the daily workout? If I can add, can I do it every time or 2 3times per week? Can I also add HIIT cardio in some days per week?

M&S Team Badge
Posted on: Tue, 03/26/2024 - 19:37

Hi Chris, I love the enthusiasm, but you will need to allow time for recovery. So, I believe you can do the 5-10 HIIT after workouts or HIIT cardio on some days, but I don't recommend doing both on top of the workouts you would already be doing on this program.

Posted on: Sun, 03/31/2024 - 09:29

Thank you! So can I add twice per week 10min HIIT after the end of workout and 2 3 times per week abs workout? What about cardio HIIT? Is it OK once a week at different time (ex morning 20min HIIT cardio, afternoon workout). Also, How many sec must be the repetition tempo (ex 2-0-0,1-0-3) for 3-5rep,6-12rep,40rep? Which exercise is the best alternate to leg press (there is no leg press machine in gym)? Leg extension, lunges, Bulgarian split squat or something else? Lastly, the burn for quad can be 40 rep exercise (alternate of leg press) or 20rep squat or both of them (I started doing 40rep leg extension and after finishing calve I made 20rep squat with my 10rep kg)

M&S Team Badge
Posted on: Sun, 03/31/2024 - 20:07

Correct about 10 minutes HIIT and abs.

I don't think you need that extra HIIT workout besides that. More is not always better. Tempo is up to you as long as you control the weight.

Bulgarian split squat in place of leg press. 20-rep squats are great. I will always be in favor of those.

Posted on: Sat, 02/24/2024 - 10:46

would it be okay to still go to the gym and hit an active recovery day on the given rest days? I like to go to the gym mid week after school to workout with my friends

M&S Team Badge
Posted on: Sun, 02/25/2024 - 07:36

Try one of these workouts if you like, Cole.


Thank you for reading M&S!

Posted on: Sun, 01/28/2024 - 15:18

if i was to add barbell hip thrusts to this program, what day would i add them to? the squat day or the deadlift day?

M&S Team Badge
Posted on: Tue, 01/30/2024 - 09:43

Hey Thomas, I actually think you could add them to the back and traps day so you don't have to worry about compromising the squat or deadlift. If you feel you must choose one, do it on deadlift day.

Posted on: Wed, 11/22/2023 - 10:34

I know the burn set is a rest/pause sort of exercise. What are your thoughts on incorporating a rest pause variation on some of the power/muscle building sets/ rep's

M&S Team Badge
Posted on: Wed, 11/29/2023 - 20:48

Hi Rich, I don't think you need to, but if you're finding the program isn't helping you, then rest-pause or cluster sets may be a worthy addition.

Posted on: Tue, 08/29/2023 - 15:09

Hey Roger! Any thoughts on the Penlay row as a replacement for the standard barbell row? I haven't done them in a while and want to spice things up a bit. I've bend doing the standard barbell row so much BUT not in the lower rep range. I'm a little torn between the two.

M&S Team Badge
Posted on: Wed, 08/30/2023 - 06:45

I love Pendlay rows, so my natural answer would be to make the swap, Walter. If you threw the normal version back in once every few weeks, it could add variety to the routine.

Nathan McBride
Posted on: Fri, 07/28/2023 - 16:22

Should I do a warmup set before the power set for the major lifts?

M&S Team Badge
Posted on: Mon, 07/31/2023 - 08:47

That wouldn't hurt, Nathan. Make sure you execute it as if it was a work set so you can be fully prepared for the big lifts. Good luck!

Posted on: Sun, 07/23/2023 - 18:47

Would intense cardio on the off days be okay.

M&S Team Badge
Posted on: Mon, 07/31/2023 - 08:46

The days off for recovery are pretty important, so I suggest sticking it out. More won't necessarily be better on this program.

Posted on: Sun, 06/18/2023 - 05:30

How long should I rest between sets?

M&S Team Badge
Posted on: Mon, 06/19/2023 - 06:36

Shoot for 60 seconds between sets.

hayden oneill
Posted on: Mon, 06/12/2023 - 05:20

can i just do this for more than 12 weeks and just keep doing it over and over not counting the reps

M&S Team Badge
Posted on: Mon, 06/12/2023 - 06:52

You can do it for another 12 weeks, but eventually your body will get used to the movements and progress will stall. Once that happens, be ready to make a change.

M&S Team Badge
Posted on: Thu, 06/15/2023 - 06:22

Simply find another program that is suited to whatever your goals are at this time. This guide can help you do that.


Hayden oneill
Posted on: Tue, 06/13/2023 - 10:59

How do I get ready for a change ?

Posted on: Wed, 02/01/2023 - 13:28

Could you use this program for far loss? And if so how would you recommend to approach it.

M&S Team Badge
Posted on: Mon, 02/20/2023 - 20:54

Folllow it as planned. If you eat properly and recover, then you should notice fat loss.

Posted on: Mon, 01/16/2023 - 14:18

Should the exercises done be in the order shown? Or should I swap between muscle groups e.g on day 2 - back exercise then traps then back then traps.

M&S Team Badge
Posted on: Tue, 01/24/2023 - 07:12

Do them in the order shown.

Posted on: Sat, 01/14/2023 - 12:36

Hello can I exercise shoulders and arms twice a week following the program ?

M&S Team Badge
Posted on: Mon, 01/23/2023 - 13:14

If you feel that you really need the work, then this is what I would do.

Chest, Front and Side Delts, Triceps
Back, Rear Delts, Biceps
Day Off
Day Off
Shoulders and Arms
Day Off

Brian John
Posted on: Wed, 12/14/2022 - 20:19

What should my diet look like for this? Like macros and calories

M&S Team Badge
Posted on: Fri, 12/23/2022 - 12:38

This should help you come up with a personalized diet plan.


Posted on: Tue, 10/25/2022 - 08:30

On the third week doing this program don't be be fooled by the low number of sets

Posted on: Sat, 10/01/2022 - 03:15

Hello is it ok to have the Saturday and Sunday as rest days instead of the Thursday and Sunday

M&S Team Badge
Posted on: Tue, 10/04/2022 - 07:25

Training that many days in a row without rest in between could negatively impact your results. Life happens so if that is the only way you can do the program, do it but make sure you pay attention to your recovery, sleep, mood, etc. If something seems out of whack, go back to the recommended days off.

Posted on: Mon, 09/19/2022 - 04:41

I am a sabre fencer who’s trying to build some power to help me perform better in fencing. I noticed that my weak areas for the sport is my quad power and forearm stamina, which are critical for fencing movements. Do you think this workout plan would be great for me? If so, how much rest would you recommend and what “tweaks” should I make (if any) to make this workout plan suit me better? Thank you in advance!

M&S Team Badge
Posted on: Thu, 09/22/2022 - 17:07

I actually think this would serve you very well, and the only tweak I would suggest is to focus on lower reps on the muscle exercises. So, if reps are 6-12, shoot for weight that you can get for 6. Good luck and let us know how it goes. Thanks for reading M&S!

Posted on: Wed, 06/15/2022 - 05:56

Hi my goal is not to be bloated. I want to get an athlete's body and not get a bodybuilder's body. Can this program help me with this?

M&S Team Badge
Posted on: Wed, 06/15/2022 - 09:26

Not sure what your body is like now, but yes, this could help you get an athlete's body as long as your nutrition is supporting the efforts in the gym. Make sure you work on cardio and flexibility as well so you can maintain that ability to perform as an athlete as well.

Alex Esparza
Posted on: Sat, 03/05/2022 - 14:15

I’ve been wanting to try this program for a while now, my only question is do you recommend cardio while on this program or no? I’m a little on the bigger side so that’s why I ask as I want to gain mass and strength but also he well conditioned, thanks.

M&S Team Badge
Posted on: Sun, 03/13/2022 - 19:37

Hi, Alex! 3-4 sessions of moderate effort for 30 minutes could help you lose some weight without affecting your strength gains. If you feel you're on the bigger side, focus on fat loss first before building muscle. You should still see strength gains for sure.

Justin Johnson
Posted on: Sat, 02/19/2022 - 00:14

How much rest time between sets would be optimal for this split?

M&S Team Badge
Posted on: Sat, 02/19/2022 - 10:48

Hey Justin, rest for 60-90 seconds between sets. If you feel two minutes would be necessary, take it, but make it a goal to do the same work with less rest over time.

Posted on: Wed, 02/16/2022 - 12:06

Two questions...First, how much rest do you recommend between sets?

Second, my primary passion is distance trail running, but in the past few years I've added strength training to my workout routine. I've found the core and upper body strength helps with dexterity and balance on the trail. My running/cardio goal is running 4-days/wk and rowing 2-days/wk. I've been doing strength (solely upper body) 4-days/wk with ab work mixed in 3 days/wk. I double/triple up some days so I have one rest day. I grew up running, but am much less confident about strength work (Always been the scrawny kid who could run away well). I've started the PMB program and really like it as well as the overall breadth of strength training programs on the M&S site. Curious for your thoughts about the appropriateness of this program for me or if you feel I may be way off base in context of my overall exercise routine.

M&S Team Badge
Posted on: Sat, 02/19/2022 - 10:47

Hi, Rob. Two answers...
1. 60-90 seconds between sets is optimal. If you need two minutes, take it, but definitely get back to work after that.
2. This routine is an excellent choice for you. It provides enough work for you to get stronger, but not so much that it will affect your performance running or recovery, so long as you make the most of your recovery (food, sleep, massage therapy when needed). Let us know how it goes for you, and thanks for choosing M&S!

Cody F
Posted on: Fri, 02/04/2022 - 05:04

How much protein and how many calories should I consume on this regiment?
I’m 19, 195 lb, 6’2

M&S Team Badge
Posted on: Sat, 02/05/2022 - 19:59

How much experience do you have training, Cody? Are you very active outside of the gym?

M&S Team Badge
Posted on: Sat, 02/05/2022 - 19:59

How much experience do you have training, Cody? Are you very active outside of the gym?