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:

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.

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

 

2.7K Comments
Peter
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.

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Roger
Posted on: Tue, 01/24/2023 - 07:12

Do them in the order shown.

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

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

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Roger
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
Legs
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

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Roger
Posted on: Fri, 12/23/2022 - 12:38

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

https://www.muscleandstrength.com/expert-guides/fat-loss

Abu
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

Abu
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

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Roger
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.

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

Hello,
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!

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Roger
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!

niv
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?

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Roger
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.

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Roger
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?

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Roger
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.

Rob
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.

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Roger
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

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Roger
Posted on: Sat, 02/05/2022 - 19:59

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

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Roger
Posted on: Sat, 02/05/2022 - 19:59

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

Cody Figler
Posted on: Sun, 02/06/2022 - 17:17

I am relatively active outside of the gym, I walk around my college campus quite a bit, and burn about 400-500 calories outside of my workouts.

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Roger
Posted on: Wed, 02/09/2022 - 19:32

Shoot for at least 3,500 calories a day with 1,000 calories (250 grams) coming from protein sources. That would be a safe bet starting out.

Tee Luke
Posted on: Wed, 01/19/2022 - 21:19

I’ve been lifting for over a decade and have tried everything. I’ve gone back to this body part split many times and had awesome results every single time. I hope someone will read this and really commit to it. I always gain size when I do this program. My only advice is make sure you’ve done some solid strength training on the basic lifts before doing this. If you’re new to the main compound lifts get strong with basic strength training first. Then focus on muscle size with this program.

Brian D
Posted on: Thu, 12/30/2021 - 09:52

When doing the Preacher Curl burn, it says two sets. Is that one left and one right, 40 reps per arm, or two sets on both arms, 80 reps per arm? Thanks.

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Roger
Posted on: Fri, 12/31/2021 - 11:13

Hi, Brian! If you use a straight handle with both arms, you should do 40 reps.

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Roger
Posted on: Mon, 01/10/2022 - 11:19

In that case, it's 40 for each, or 80 total.

Brian D
Posted on: Mon, 01/10/2022 - 14:48

Thanks!

Brian D
Posted on: Thu, 01/06/2022 - 01:01

Thanks. The machine available, the two handles are independent. Pulling the left doesn’t move the handle or weight on the right, or vice versa.

Michael
Posted on: Thu, 11/18/2021 - 17:52

Do you have an abs routine to accompany this?

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Roger
Posted on: Mon, 11/22/2021 - 18:38
Michael
Posted on: Fri, 11/26/2021 - 16:09

Awesome, thanks man!

Neval
Posted on: Mon, 11/15/2021 - 00:22

Hello, so I want to confirm this :
Let's say in power I can lift 30 kg for 5 reps in every sets, that means I gotta increase the weight right ? Thank you.

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Roger
Posted on: Mon, 11/15/2021 - 18:54

Correct, Neval! Go up to 32.5 kilos and push yourself to get five reps in all sets again.

Gaurav Kumar
Posted on: Tue, 10/26/2021 - 06:29

What about weight means how much weight we have to use...

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Roger
Posted on: Thu, 10/28/2021 - 10:35

Hi, Gaurav! You will have to determine the weight to use based on how strong you are. What may be enough for one person may be too much for someone else.

Pogi Kid
Posted on: Wed, 08/25/2021 - 03:01

Can I superset Muscle and Burn Movements? For Example: Superset Incline Bench Press with Dumbell Flys. Thank you!

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Roger
Posted on: Thu, 09/09/2021 - 19:49

Hi there, if you feel that you need more intensity, then that is certainly an option. Just make sure to pay attention to your recovery. If your performance in the gym is negatively affected, return to doing the program the way it is written.

Zaid
Posted on: Tue, 06/08/2021 - 00:30

I train in my home gym and I don't have access to a leg press machine. Please suggest some alternatives for the exercise.

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Abigail
Posted on: Tue, 06/08/2021 - 09:48

Hey Zaid - check out this article for alternatives: https://www.muscleandstrength.com/articles/lower-body-alternatives-your-...

Cole
Posted on: Sun, 06/06/2021 - 18:47

How much protein should I consume a day?

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Abigail
Posted on: Mon, 06/07/2021 - 10:37

Hey Cole - check out this article for more info on protein amounts: https://www.muscleandstrength.com/articles/determine-daily-calorie-macro...

Kieran
Posted on: Thu, 05/27/2021 - 11:11

Will it make much difference if I do a standing overhead press instead of seated as my main shoulder pressing power movement?

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Abigail
Posted on: Fri, 05/28/2021 - 10:26

Hey Kieran - yes you can do standing overhead press.

Jaden
Posted on: Sat, 05/15/2021 - 19:57

Hi I’ve been working out for quite some time but I want to introduce my self to the world of power lifting, one question, how much of a rest do I take in between sets and between workouts.

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Abigail
Posted on: Mon, 05/17/2021 - 10:59

Hey Jaden - rest between the power movements will be 1-2 minutes between sets. For the muscle and burn movements, the rest period can be a bit less, around 30-60 seconds.

Easy
Posted on: Sat, 05/22/2021 - 13:55

The rest between major compound movement sets needs to be as long as you need to recover sometimes even up to 5 minutes, it's not about high intesity but performing the lifts, you can take the 1-2 minute rests for the 6-12 rep range exercises.

Sultan Balaqi
Posted on: Sat, 05/15/2021 - 05:30

This workout looks pretty good but i need to focus on my arms more so could i replace say for example the deadlifts day with a arm workout?

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Abigail
Posted on: Mon, 05/17/2021 - 10:57

Hey Sultan - it's best to follow the program as written. I would not recommend removing the deadlift day.