Power Muscle Burn 5 Day Powerbuilding Split (like 3/2/1 workout)

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:

Day 1 - Chest and Triceps Day 2 - Back and Traps Day 3 - Quads and Calves Day 4 - OFF Day 5 - Shoulders and Biceps Day 6 - Deadlift and Hamstrings Day 7 - OFF

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

3 Day Power Muscle Burn Workout Split81

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:

Day 1 - Chest and Back Day 2 - Legs Day 3 - Off Day 4 - Shoulders and Arms Day 5 - Off Day 6 - Off Day 7 - Off

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 BackChestExercise Sets RepsBench Press - Power 4 3 to 5Incline Dumbbell Bench Press - Muscle 2-3 6 to 12Hammer Strength Bench Press - Muscle 2-3 6 to 12Pec Dec - Burn 2 40BackExercise Sets RepsDeadlift - Power 2 3 to 5

Dumbbell Row - Muscle 2-3 6 to 12Lat Pull Down - Muscle 2-3 6 to 12Seated Cable Row - Burn 1-2 40TrapsExercise Sets RepsPower Barbell Shrug - Muscle 2-3 6 to 12Dumbbell Shrug - Burn 1-2 40

LegsQuadsExercise Sets RepsSquat - Power 4 3 to 5Leg Press - Muscle 2-3 6 to 12Front Squat - Muscle 2-3 6 to 12Leg Press - Burn 2 40HamstringsExercise Sets RepsStiff Leg Deadlift - Power 2 3 to 5Dumbbell Stiff Leg Deadlift - Muscle 2-3 6 to 12Leg Curl - Burn 1-2 40CalvesExercise Sets RepsSeated Calf Raise - Muscle 2-3 6 to 12Leg Press Calf Raise - Burn 1-2 40AbsExercise Sets RepsWeighted Decline Sit Ups - Muscle 2-3 6 to 12Cable Crunch - Burn 1-2 40

Shoulders and ArmsShouldersExercise Sets RepsSeated Overhead Press - Power 4 3 to 5Seated Arnold Press - Muscle 2-3 6 to 12Upright Row - Muscle 2-3 6 to 12Dumbbell Lateral Raise - Burn 2 40ArmsExercise Sets RepsClose Grip Bench Press - Power 2 3 to 5Pinwheel Curl - Power 2 3 to 5Skullcrusher - Muscle 2-3 6 to 12Standing Barbell Curl - Muscle 2-3 6 to 12Cable Tricep Extension - Burn 1-2 40Cable Preacher Curl - Burn 1-2 40

Steve's Density And Strength 4 Day Split

Workout Description (bulldozer with Hepburn?)

This is not a routine for beginners. You must have decent form on your heavy compound lifts before engaging in any form of heavy strength training. If you have spotty form, or do not have at least an 800 pound total for deadlift, squat and bench press, I recommend sticking with a more basic beginner routine.

This routine focuses on density days utilizing rest-pause training, and strength days which utilize low rep sets. It's a routine I love, and is fairly close to what I have personally run for a good portion of 2009. I had great results with this program, and didn't stall all year. For the record, even the split is my split.

It's time to become a beast. By improving your strength and your hypertrophy, you will hit your goals and then some. Stick with this routine for at least 4-6 months, and if it's stick working - keep going!

The Density And Strength Workout Split

You will need 2 full weeks to finish a complete cycle of this workout. During these 2 weeks you will workout 8 times, performing 4 strength workouts and 4 density workouts. The split is as follows:

Week 1

Wednesday = Chest Day (Density) Thursday = Back Day (Strength) Saturday = Shoulder Day (Density) Sunday = Leg Day (Strength)

Week 2

Wednesday = Chest Day (Strength) Thursday = Back Day (Density) Saturday = Shoulder Day (Strength) Sunday = Leg Day (Density)

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.

Core Workout Principles

Progression. All of my workouts focus on progression. On every set of every workout, you must be trying for more reps. If you waste sets, there is no point in using this routine. Do as many reps as possible, training shy of failure on each set.

For Density Sets:

1. Total Sets. Perform 7 sets per exercise.2. Rest Between Sets. Rest between each set is...30, 30, 60, 60, 90 and 120 seconds. The

rest periods get longer as you go deeper into total sets. This allows for your strength to come back.

3. Failure. Don't train to failure. Only do as many reps as you can.4. Progression. When you can do 30 reps in 7 sets, add weight to the bar. For some

exercises, you may increase this number up to 35. I also prefer to do higher reps for certain leg exercises - such as leg extensions. You could aim as high as 40 to 50 reps for exercises such as this.

For Strength Sets:

1. Total Sets. You will start by doing 8 sets of 2 reps, and will be pushing to get 8 sets of 3 reps.

2. Rest Between Sets. Rest exactly 2 minutes between sets.3. Progression. When you can perform 8 sets of 3 reps, add weight to the bar.

Warm-up as needed. After about 3 to 4 weeks on this program, you will notice your strength endurance is improving, and you should start to progress on a consistent basis. For some of you, it may take more then a month for your body to adapt to limited reps. Also, I find that my joints tend to handle limited rest sets much better. This could be due to keeping the joints and muscles moving, instead of cooling them down with 3+ minute rests. Your mileage may vary.

Workout Schedule:

Wednesday - Chest and TricepsDensity WorkoutExercise Sets RepsBarbell Bench Press 7 30 TotalChest Dips or DB Bench Press or Incline Bench Press 7 30 TotalClose Grip Bench Press 7 30 TotalStrength WorkoutBarbell Bench Press 8 2 to 32 Chest Exercises of Choice 3 6 to 101 to 2 Tricep Exercises of Choice 3 6 to 10

Thursday - Back

Density WorkoutExercise Sets RepsDeadlift * Singles 10 minutesBarbell Row or Yates Row or Seated Cable Row 7 30 TotalPull Ups or Lat Pull Down or T Bar Row 7 30 TotalStrength WorkoutDeadlift 8 2 to 32 to 3 Back Exercises of Choice 3 6 to 10Optional: 1 Traps Exercise 3 6 to 12Notes* 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 BicepsDensity WorkoutExercise Sets RepsSeated Press Behind The Neck or Military Press 7 30 TotalSeated Arnold Press or Upright Rows 7 30 TotalBarbell Curl or Standing Dumbbell Curl 7 30 TotalStrength WorkoutSeated Press Behind The Neck 8 2 to 32 to 3 Shoulder Exercises of Choice 3 6 to 101 to 3 Biceps Exercises of Choice 3 6 to 10

Sunday - LegsDensity WorkoutExercise Sets RepsSquat 3 to 4 6 to 10Leg Extension 7 40 TotalRomanian Deadlifts 7 35 TotalStrength WorkoutSquat 8 2 to 31 to 2 Quads Exercises of Choice 3 6 to 151 to 2 Hamstring Exercises of Choice 3 6 to 12NotesNote 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 3 6-10

Barbell Bench Press 3 6-10

Bent Over Row 3 6-10

Stiff Leg Deadlift 2 10-15

Ab Exercise (Pick your favorite) 3 10-25

Thursday - Workout B

Full Body

Exercise Sets Reps

Deadlift 3 6-10

Seated Barbell Press Behind Neck 3 6-10

Close Grip Bench Press 3 6-10

Standing Barbell Curl (or Standing Dumbbell Curl) 3 6-10

Seated Calf Raise 2 10-25