Power Muscle Burn 5 Day Powerbuilding Split

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

Build Muscle
Split
Intermediate
12 weeks
5
45-60 minutes
Barbell, Cables, Dumbbells, Machines
Male
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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:

  1. 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.
  2. 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.
  3. 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:

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

2.6K Comments+ Post Comment

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Posted Mon, 09/03/2018 - 04:31
Cihan

Is it okay to train muscles just once a week ? Because every muscle just 1x a week. Can I bulk up with this program?

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Posted Fri, 08/24/2018 - 09:40
Lindi

I just want to say this plan in amazing.in just week i can see the results .but i have a question,i dont know in wich day is the best to train abs.

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Posted Mon, 08/27/2018 - 10:08
Ty

Just do something like Monday, Wednesday, Friday after each workout. Doesn’t need to be complicated or take forever either.

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Posted Sun, 03/25/2018 - 02:21
Corey

I am just curious if this is hitting the arms hard enough? I have been lifting for quite some time and I’m just curious if this is enough volume for bigger arms or better hypertrophic movement for the arms. Also another question would be cardio? Necessary or no? I’m eating about 4000 calories and I have a very nice muscular build so I’m not fat or anything. Thanks!

JoshEngland's picture
Posted Mon, 03/26/2018 - 08:55
JoshEngland

Hi Corey,

Yes, there's plenty of indirect and direct arm work for muscle growth in this program.

Sure, perform cardio as desired.

Hope this helps!

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Posted Mon, 03/05/2018 - 10:39
John Rogers

Hello,

How is it feasible to "perform power sets to lead off the workout" and "Use the same weight for each of the sets"? Power sets are very high weight and low reps, so does that mean start the workout with a great warmup before doing power sets? Or, does it mean each set increases weight, and use the same weight for each of the sets until the you complete all 5 reps and then increase weight for each of the sets?

Thanks

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Posted Thu, 03/01/2018 - 23:22
Stephen Lasko

Increase the sets and reps this about half of what you should be doin

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Posted Tue, 02/27/2018 - 12:48
Nibras

Hi,
Can i do this workout for fat loss.. I want to shred. This this workout good for shredding?
I m doing cardio 3 days a week.
Thanks.

JoshEngland's picture
Posted Tue, 02/27/2018 - 13:38
JoshEngland

Hi Nibras,

Sure you can utilize this program as a fat loss workout.

Hope this helps!

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Posted Mon, 02/05/2018 - 07:30
Sam

What could I replace for weighted pull ups and dips?
Thanks

JoshEngland's picture
Posted Mon, 02/05/2018 - 10:15
JoshEngland

Hi Sam,

Why are you trying to replace them? If you can't perform them start off with bodyweight only or eccentric only variations.

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Posted Tue, 01/16/2018 - 11:42
Corey

What about cardio? Also what forms of cardio? Like HIIT or just slow duration cardio? Or is it even necessary in the first place?

JoshEngland's picture
Posted Tue, 01/16/2018 - 15:02
JoshEngland

Hi Corey,

I recommend everyone do some form of cardio. Which form you choose and the intensity you decide to perform it with depends on your ability to recover and what you actually enjoy doing.

Personally, I walk my dog a few miles a couple of times each day. That's plenty enough for me.

Hope this helps!

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Posted Tue, 11/07/2017 - 15:24
derek

day 2 in the pdf says back and biceps NOT traps

JoshEngland's picture
Posted Wed, 11/08/2017 - 08:36
JoshEngland

Hi Derek,

In the process of getting that fixed. The correct version of the pdf should be uploaded later today. I will keep you posted.

Thank you for bringing this to our attention!

JoshEngland's picture
Posted Wed, 11/08/2017 - 14:50
JoshEngland

Hi Derek,

This has been updated and corrected. Again, thank you for bringing this to our attention.

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Posted Tue, 09/12/2017 - 14:13
dustin hebert

Whats the rest periods for the designated sets/exercises? The volume seems low.

JoshEngland's picture
Posted Wed, 09/13/2017 - 08:44
JoshEngland

Hi Dustin,

3-5 minutes for power exercises, 30-90 seconds for all other exercises (45 secs is probably the sweet spot).

There's a decent amount of volume within this program. I'd give it a couple of weeks before attempting to increase the sets or adding in additional exercises.

Hope this helps!

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Posted Thu, 01/19/2017 - 18:12
eddie

is it possible to do all my power exercises on Monday, all my muscle exercises on Wednesday, and finish off the week with all my burn exercises on Friday?

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Posted Tue, 11/29/2016 - 06:52
Trevor

Is there a place in this routine for overhead squats. This is the one exercise I miss from this routine

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Posted Wed, 08/03/2016 - 13:48
Mark

How long can you run this program? 12 week or 8 week

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Posted Mon, 09/26/2016 - 07:12
Joeknows

You can run this program as long as you want. I ran this program for about a year, just alternate between different exercises. It worked for me, it might work for you too.

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Posted Thu, 01/12/2017 - 17:35
Don imp

Burn is sensatinol feeling when your muscle feels like burning.

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Posted Fri, 10/21/2016 - 15:30
Scott

Could you please explain the difference between muscle and burn? I thought burn was the effect in gaining muscle. Is it fat burn?

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Posted Sat, 04/01/2017 - 20:13
Eric

Whatever works best for you I like to do 8 week and when I'moved getting ready for a contest more like 24 weeks

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Posted Wed, 05/18/2016 - 10:56
Ben

Two questions
1) what is the thinking behind day 2 being back/traps and day 4 being shoulders/bis? Shouldn't it be back/bis and shoulders/traps with main muscle and secondary muscles worked on same day similar to day 1 chest/tris???

2) I thought a power/muscle/burn routine was supposed to be split on separate days. I.e. Day 1 = chest power, day 3 = chest muscle, day 5 = chest burn?

Just curious about the thought process behind the routine
Thanks

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Posted Sun, 05/15/2016 - 18:21
Emily a

Would this be an okay program for women? I have always trained in a bodybuilding way but have been pretty into power lifting lately and didnt know if it would matter or not

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Posted Thu, 01/12/2017 - 17:36
Don imp

Yes. IT Will work. The program doesnt know IF you are male or female

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Posted Mon, 12/28/2015 - 00:33
shakeal

Great program! love the way you split quads and hams. Ive been trying to find a program that had squats and deadlifts in an order thatll allow my legs to recover! This routine looks amazing cant wait to try it.

Btw, Which days would I do abs? thanks

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Posted Fri, 12/11/2015 - 00:14
luis

Hi.. is possible add more exercises on muscle exercises like decline bench press...

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Posted Tue, 11/24/2015 - 02:42
ram

Hi sir is this true abes exercises effect biceps and chest

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Posted Sat, 11/14/2015 - 16:49
Muhammad Catubig

What about cardio and ab workout to combine with this routine? Any suggestions? If so, tell me when and how long should I do cardio? When should I do abs?

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Posted Fri, 05/15/2015 - 09:30
Julsrud

Hi,

I just wanted to thank you for this great program. I’ve been following it for 8 weeks now. The results are noticeable. Keep up the great work!

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Posted Tue, 05/12/2015 - 13:06
Justin Leich

How can you say "do as many reps as possible" "rest until you can do 1-2 more reps" under the "burn" section, and then say right after "I wouldn't recommend to train to failure?" Wouldn't training to failure be similar be the same as saying do as many reps as you can, rest then do a few reps more, rinse and repeat?

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Posted Mon, 06/22/2015 - 10:25
Raph

Not training to failure pertains to the Power and Muscle exercises, the Burn part pretty much explains itself as your comment suggests.

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Posted Sun, 04/26/2015 - 06:06
Zain jussab

Hi Steve, I don't have much body fat and ive been eating more now I have started this work out routine for 2 weeks how long will it take to see a big progress?

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Posted Tue, 04/21/2015 - 08:47
Adam Krarup

Hey, I was just wandering how much rest time would you suggest between each sets and each exercise?
thank you.

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Posted Wed, 11/04/2015 - 10:04
Mohamed

I usually do about 2 minutes between the power sets, 1 minute 30 seconds between the muscle sets, and 1 minute between the burn sets.

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Posted Wed, 03/25/2015 - 15:07
Magnus

Hi!
Just started with this program and its great! But i have problem with my left knee so squats is not the best exercise for me.
Is there any exercise i can do instead?

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Posted Thu, 03/19/2015 - 12:04
Rich

Should I add any rear delt work?

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Posted Fri, 03/06/2015 - 05:50
Ben

Hey guys, what is the rest time between each set?

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Posted Wed, 02/18/2015 - 16:20
jarry

hey steve, is there a certain weight you should start at? do you use percentages at all? My 5 rep maxes include, 275 squat, 260 deadlift, 200 bench.please help!

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Posted Wed, 02/18/2015 - 13:44
Jase

Hi, I want to know what ab routine is best to do after each workout?
Also which day would be best to swap day 6 with. as I play football at the weekends so I don't want my legs to be fatigued for the games

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Posted Mon, 02/09/2015 - 07:24
stvo131

I replaced the seated French curls ln Monday with triceps dips. Is that OK/as effective?

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Posted Thu, 01/29/2015 - 13:18
sheik

do we lose fats with this training???

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Posted Tue, 01/27/2015 - 17:38
Jeffrey

Been following this program in the past and it works great. But I think what's good about it is it can be matched up with a lot of different styles of diet and nutrition depending on what goals you have. My question is how would something like this be while following the guidelines of the warrior diet?

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Posted Thu, 01/22/2015 - 14:29
Evan starling

Would this be good for a catcher in baseball?

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Posted Thu, 01/12/2017 - 17:43
Don imp

There are other more suitable programs for you.

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Posted Thu, 01/22/2015 - 01:47
Jonathan

Hey man I've been lifting for a year now made very good gains but now iam stuck I've feel like my biceps & Chest are not growing everything else is . Will this program add muscle to those areas ? And also I like doing mon- fri will it make a difference in my growth if I do it that way because I don't really like the 4 week split routine you have set up like chest & bicep the same day ?

Thank you

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Posted Mon, 01/19/2015 - 16:20
Roosh

This has probably been asked before, but how often should we increase the weight?