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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.
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.
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.
Note: This is a sample template. Feel free to "swap" in any appropriate (and favorite) exercises.
Chest and Triceps
Chest
Exercise
Sets Reps
2-4 3 to 5
2-3 6 to 12
40
Triceps
Exercise
Sets Reps
3 to 5
6 to 12
40
Sets Reps
2-4 3 to 5
2-3 6 to 12
2-3 6 to 12
40
Traps
Exercise
Sets Reps
3 to 5
6 to 12
40
Sets Reps
Squat - Power
2-4 3 to 5
2-3 6 to 12
2-3 6 to 12
40
Calves
Exercise
Sets Reps
10 to 15
40
Sets Reps
6 to 12
40
Biceps
Exercise
Sets Reps
3 to 5
1-2 40
Sets Reps
Deadlif - Power
2-4 3 to 5
3-4 6 to 12
40
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:
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:
Power Muscle Burn 4 Day Workout Split. This building workout by Steve Shaw is
designed to maximize progression and muscle gains by hitting each muscle group
with power sets, muscle sets and burn sets.
Power Muscle Burn 5 Day Powerbuilding Split. This 5 day split is for intermediate
lifters who are hungry for rapid size and strength gains.
Power Muscle Burn Bulking Diet And Supplement Plan. Ready to grow? It's time to
get your bulk on! Maximize Power Muscle Burn training by following this diet and
supplementation plan.
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
Do not add in more training days. Naturals do not need training overkill. This is a very taxing
routine, and you need your rest. Make sure workouts aren't running longer then one hour. If
you are finishing in well under an hour, and want to add in pertinent complimentary exercises,
by all means do so.
Workout Schedule:
Wednesday - Chest and Triceps
Density Workout
Exercise
Sets Reps
Barbell Bench Press
7
30 Total
Chest Dips or DB Bench Press or Incline Bench Press 7 30 Total
Close Grip Bench Press
7
30 Total
Strength Workout
Barbell Bench Press
8
2 to 3
2 Chest Exercises of Choice
3
6 to 10
1 to 2 Tricep Exercises of Choice
3
6 to 10
Thursday - Back
Density Workout
Exercise
Deadlift *
Barbell Row or Yates Row or Seated Cable Row
Pull Ups or Lat Pull Down or T Bar Row
Strength Workout
Deadlift
2 to 3 Back Exercises of Choice
Optional: 1 Traps Exercise
Notes
Sets
Singles
7
7
Reps
10 minutes
30 Total
30 Total
8
3
3
2 to 3
6 to 10
6 to 12
* Do as many deadlift singles reps as you can in 10 minutes. When you hit 15 total reps for 10
minutes, add weight.
Friday - Rest Day
Saturday - Shoulders and Biceps
Density Workout
Exercise
Sets Reps
Seated Press Behind The Neck or Military Press 7 30 Total
Seated Arnold Press or Upright Rows
7 30 Total
Barbell Curl or Standing Dumbbell Curl
7 30 Total
Strength Workout
Seated Press Behind The Neck
8 2 to 3
2 to 3 Shoulder Exercises of Choice
3 6 to 10
1 to 3 Biceps Exercises of Choice
3 6 to 10
Sunday - Legs
Density Workout
Exercise
Squat
Leg Extension
Romanian Deadlifts
Strength Workout
Squat
1 to 2 Quads Exercises of Choice
1 to 2 Hamstring Exercises of Choice
Notes
Sets
3 to 4
7
7
Reps
6 to 10
40 Total
35 Total
8
3
3
2 to 3
6 to 15
6 to 12
Note regarding ab training: Add in abs or calves once or twice per week if you wish - on
any training day.
Monday and Tuesday - Rest Days
Workout Description
This is a 2 day per week fullbody routine, designed by Steve from the Muscle and Strength
forum and should be used by those looking to build muscle, gain strength and/or gain weight.
This workout can also be performed on Monday, Wednesday and Friday, alternating
between A and B workouts.
Your goal is to do as many reps as possible without training to failure on each set. Try for more
reps on every set of every workout. When you can perform 25 total reps for all three sets on
exercises that require 3 sets of 6-10 reps, add weight.
Additional exercises can be added on each day, but do not train longer then 60 minutes on any
given day.
Daily Workout Schedule:
Monday - Workout A
Full Body
Exercise
Sets Reps
Squat
6-10
6-10
6-10
2 10-15
10-25
Thursday - Workout B
Full Body
Exercise
Sets Reps
Deadlift
6-10
6-10
6-10
6-10
10-25