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
5
Barbell, Cables, Dumbbells, Machines
Male & Female

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
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2.5K Comments+ Post Comment

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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, 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, 01/22/2015 - 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?

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Posted Mon, 01/05/2015 - 01:23
sian

What would be a good forearm workout to add into this workout and what day would be best to do it?

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Posted Mon, 12/29/2014 - 06:28
John D

Steve,

Over the last two years I have went back and forth a couple times with this and the four day power, muscle, burn work out. Muscle gains have been great. However, I wasn't really keeping up with my cardio. I'm 32 years old now, I've been lifting for over 8 years. Four years ago I was in good shape, wearing a loose fitting 36 inch waist, weighting in at about 230 at 6'2" (no body builder, but with my frame this was good, looked good, felt good, and smoking my PT tests). Fatherhood and a promotion to investigations (I'm a police officer) lead me to gain almost 50 lbs, and I'm a snug 40 inch waist.

I just started cardio again, doing the recommended two hours a day, once in the AM as soon as I wake up on an empty stomach and PM after weights. I have checked out the cutting workouts, this seems to be the staple for those programs.

I big question is should I change up my weights or keep using this 5 day with the added cardio and more strict meal plan. I'm not stuck on a goal weight, mostly just want to trim my waist back down over the course of this year and keep the size I've added in muscle mass.

any advice or recommendations would be great. Keep up the excellent work Steve, we really appreciate it.

JD

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Posted Sun, 12/21/2014 - 11:23
Ryan VanZandt

Hey Steve,

I can't do front squats because my body can't help but lean forward, putting tons of force on my knees/shoulders/lower back. What can I replace front squats with for leg day?

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Posted Mon, 12/29/2014 - 06:13
John D

I was the same way, went from 300+ back squats to using just the bar on front squats. I personally just lowered the weight and worked on form until I got it then started putting weight back on the bar. This can help improve posture and be very beneficial in the long run. Remember you still do traditional back squats for the power portion, so this really should take away from your gains. Just my experience, hope it helps.

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Posted Thu, 12/18/2014 - 16:41
Robbie

Hey Steve,

Love the structure of your power muscle burn training program.

Would you have a version similar to Layne Norton's PHAT type split (upper / lower / rest / 3 days body part / rest) ?

I want to train each muscle twice a week but using your power muscle burn system!

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Posted Mon, 12/08/2014 - 13:47
Jacquie

Are there any tracking logs for the 5 day split, or do we have to create our own? Thanks.

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Posted Mon, 12/08/2014 - 13:36
Bill

Was doing you 4 day split, now thinking about doing your 5 day, question is my wife and I are going to be competing in a body transformation challenge that is about 10 weeks long, should she be doing traps work for this period and how heavy should she try to push it....I place last time we did the challenge and she didn't because she doesn't have to much to loose and I did and other that did the challenge made better muscle definition the she did....

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Posted Thu, 11/27/2014 - 01:12
mohit shrimal

hey steve..if i train biceps,chest and legs twice a week will that be good?

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Posted Mon, 11/17/2014 - 17:50
William Fish

Does this help build lean mass or is it for rapid size and strength? I am looking for rapid lean muscle as I am already got a low body fat percentage. Thanks

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Posted Thu, 11/27/2014 - 00:51
Ali G

Your diet and macros is the main thing that will affect your gains.

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Posted Mon, 11/17/2014 - 12:23
ryan

Would this routine be good for losing fat while dieting?

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Posted Mon, 11/17/2014 - 11:19
David

Mr. Shaw, thanks for designing this workout, it suits me well. As I browse through the workouts on this website I see either beginner or intermediate for the training level. Are there any expert level workouts and after how many years of work would one consider themselves an expert?

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Posted Thu, 11/27/2014 - 01:01
Greg

Even thinking what you wrote means that you will be a beginner forever.

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Posted Sun, 11/16/2014 - 05:37
mohammad ali

i like the routine but is there any exercise i can replace deadlifts

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Posted Fri, 11/07/2014 - 20:14
Andrew Alleman

As a athlete, coming off from the season what weight should I start with??
I weigh 165 lbs
I am also 6'0 ft
If anyone could help me that would be great! Thanks.

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Posted Tue, 11/04/2014 - 05:22
mojalefa

mr steve
im a hardgainer i have been adviced to use hyperbolic mass or any supplement that is written hardgainers,im dedicated and have passion on body building but i see no progress up to far,what can i do as im thin and strong but i gain no mass.

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Posted Thu, 10/30/2014 - 20:51
Solensi

Why is it no traning for abs? Isn't that very important?

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Posted Fri, 10/24/2014 - 09:49
scott

i tried this program 4 4weeks....the pump felt great after each workout but i actually lost 3 lbs and made no gains.....i look a little more cut, but this is advertised as a mass building excersize.....i increased my weight every week which is a positive while eating 3500 to 3700 calories per day

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Posted Thu, 11/27/2014 - 00:58
James

Pro tip - Give everything in life more that 4 weeks effort.

When you say 3500 calories, What were your macros? How much protien did you ingest?

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Posted Sat, 10/11/2014 - 11:08
dayana

Chest and triceps workout day don't make sense. Good luck guys out there....

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Posted Thu, 11/27/2014 - 00:59
Stew

What doesn't make sense? You train chest and triceps on that day.

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Posted Thu, 10/09/2014 - 13:18
Collin

Just started today, chest and triceps was a killer ! Even with my wrist having cavernal runner or however you spell it. But great pump! But quick question, what are people results from this? Bc I plan to add 5-10 pounds every week for a 8 week plans

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Posted Thu, 11/27/2014 - 00:53
Luke L

5-10 pounds of fat?

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Posted Wed, 10/08/2014 - 22:06
Jose

What kind of diet do you recommend with this routine. My goal is get a little bit more muscle and then get ripped. Thanks in advanced

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Posted Wed, 10/08/2014 - 15:29
Sal

Hi, all
My name is SAL. I'm new to this website and I really like it. I will be very happy if I get help to find the proper program for my workouts. I am 165 Lb and my height is 188 cm. I tried very hard to follow a program for muscle definition. I dont really need to go big and huge. I am in a good shape but still didn't get any better results to define my muscles. any advice and I will be appreciated

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Posted Mon, 10/06/2014 - 13:44
Kyle

Mr. Shaw,

I'm curious but I know you said to do this 8 to 12 weeks, but what would you recommend for an OFF cycle after this workout and could you go back on this workout after the off cycle?

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Posted Mon, 10/06/2014 - 06:05
Eddy

Hi,

Doing a dumbbell schedule is good shape up the body and burn fat... My upper body is good shaped but bell is not full done for the pack... but my size is average... I want to have a shaped cut muscle body.. could you please advice me for a schedule, but i don't want to bulk my body anymore.. also which is better Dumbbell schedule or the normal barbell..

Thank you,
Regards.......

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Posted Wed, 10/01/2014 - 00:18
Eldiiar

Hi, I was wondering if I could change the rest days? Instead of having 4th and 7th day off, can I have 2nd and 5th for example as an off day?

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Posted Sat, 09/27/2014 - 18:38
itamar

If I go to the gym 4- 3 times starts training that's okay
Or program must always 4?

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Posted Mon, 09/22/2014 - 14:35
irfan

Hey steve
Can you please clarify, for instance in the case of power set, lets say i can perform 5 reps in the 1st set, does it mean i have to increase the weight for the next set?

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Posted Sun, 09/14/2014 - 10:19
james

Great routine getting some good gains. Thanks.

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Posted Thu, 09/11/2014 - 06:10
Ananthu

Can i replace all dumbell workout with something else ?

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Posted Wed, 09/10/2014 - 00:09
Brannon Thompson

Hey Steve,
I am just getting back into lifting weights after six years and I want an all around impressive physique and have read a few of your articles. I like this approach and your wild 20, my question is what advice can you offer or which would be a better to start with?

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Posted Wed, 08/27/2014 - 07:44
Sebastian

Im looking for a new workout program. I started 3 monthes ago, but I'll like to make faster progress then I'm doing now. Can I get some advice about which type would suite me best, 3 day split, 4 day split or this 5 day split?