- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
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:
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 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.
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:
- 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.
Day 1 - Chest and Triceps
|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
|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
|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
|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
|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|
Could you use this program for far loss? And if so how would you recommend to approach it.
Folllow it as planned. If you eat properly and recover, then you should notice fat loss.
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.
Do them in the order shown.
Hello can I exercise shoulders and arms twice a week following the program ?
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
Shoulders and Arms
What should my diet look like for this? Like macros and calories
This should help you come up with a personalized diet plan.
On the third week doing this program don't be be fooled by the low number of sets
Hello is it ok to have the Saturday and Sunday as rest days instead of the Thursday and Sunday
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.
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!
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!
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?
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.
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.
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.
How much rest time between sets would be optimal for this split?
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.
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.
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!
How much protein and how many calories should I consume on this regiment?
I’m 19, 195 lb, 6’2
How much experience do you have training, Cody? Are you very active outside of the gym?
How much experience do you have training, Cody? Are you very active outside of the gym?
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.
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.
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.
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.
Hi, Brian! If you use a straight handle with both arms, you should do 40 reps.
In that case, it's 40 for each, or 80 total.
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.
Do you have an abs routine to accompany this?
Hey Michael, go with this one.
Awesome, thanks man!
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.
Correct, Neval! Go up to 32.5 kilos and push yourself to get five reps in all sets again.
What about weight means how much weight we have to use...
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.
Can I superset Muscle and Burn Movements? For Example: Superset Incline Bench Press with Dumbell Flys. Thank you!
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.
I train in my home gym and I don't have access to a leg press machine. Please suggest some alternatives for the exercise.
Hey Zaid - check out this article for alternatives: https://www.muscleandstrength.com/articles/lower-body-alternatives-your-...
How much protein should I consume a day?
Hey Cole - check out this article for more info on protein amounts: https://www.muscleandstrength.com/articles/determine-daily-calorie-macro...
Will it make much difference if I do a standing overhead press instead of seated as my main shoulder pressing power movement?
Hey Kieran - yes you can do standing overhead press.
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.
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.
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.