Workout Summary
- 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
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:
- 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
| 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
I want to start this, but im not sure 3 excercises for biceps and triceps each will be enough for me, I want huge arms. Could I add 1 or even 2 excercises for each? (5 excercises for biceps and triceps a week)
Hey Alex, I would suggest sticking with it for the first couple of weeks, then you could add one for each if you don't notice any positive changes. Remember that the biceps are also working with back and triceps with chest and shoulders.
Just starting Power Muscle Burn 5 Day Powerbuilding Split. For leg day, what would be a good substitute for the leg press, as I don't have one at home. I do have a smith machine for squats, and leg extension/curl, as well as dumb bells available. Thanks,
Hey Jim, I would suggest either goblet squats or squat jumps. I think either would work as a sub for the leg press.
Would you say a natural lifter? Could handle this 5 days split or would the 4 days split be better for recovery time
Hey Chris, all of our programs are created with natural lifters in mind. That is not to say enhanced athletes can't use them, but if you see it on M&S, then they are solid for any lifter.
Should the rest periods for the power sets be longer though? For muscle sets I know 45-60 seconds but for power since it’s more weight less reps should I rest for 2min instead? Thank you!
Hi Alex, I can't answer this one for the author, but in my opinion, two minutes would be the way to go. I hope that helps, and we appreciate you reading M&S!
If you were going to add in an abs workout when would you do it, or do you trust to compound exercises being enough?
Hey Andrew, I think adding in abs would work, and I would do it at the beginning of whichever workout you have the extra time to get it in. We have plenty of options for you to consider here.
https://www.muscleandstrength.com/workouts/abs
For Deadlift & Hamstring Day what can I replace for the Romanian Deadlifts? Doing RDL right after regular Deadlifts might be too much for my lower back. Maybe Bulgarian Split Squats?
Hi Javier, are you training at home or in a gym? Want to make the best recommendations possible.
No, I train from a commercial gym
What would the rest times look like between sets as well as between exercises?
Hi Robert, 60 seconds rest between normal sets. See the instructions for the Burn sets.
Single leg curls would be a good option for you to consider. Split squats do more quads than hamstrings, but they beat nothing if you really like them.
If I don't workout on Saturdays for religious purposes what should my rest days look like inside
Take the rest day when you feel you need it, Errington. If you feel you can train, then do it. If you can't or feel like you shouldn't, take the day off. It doesn't have to be that strict.
Which workout routine to follow after 12 week.
Can I repeat it?
Please suggest some.
Hi Rishu, you can repeat it or try one of these.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Can I add a 5-10 HIIT workout for fat loss after finishing the daily workout? If I can add, can I do it every time or 2 3times per week? Can I also add HIIT cardio in some days per week?
Hi Chris, I love the enthusiasm, but you will need to allow time for recovery. So, I believe you can do the 5-10 HIIT after workouts or HIIT cardio on some days, but I don't recommend doing both on top of the workouts you would already be doing on this program.
Thank you! So can I add twice per week 10min HIIT after the end of workout and 2 3 times per week abs workout? What about cardio HIIT? Is it OK once a week at different time (ex morning 20min HIIT cardio, afternoon workout). Also, How many sec must be the repetition tempo (ex 2-0-0,1-0-3) for 3-5rep,6-12rep,40rep? Which exercise is the best alternate to leg press (there is no leg press machine in gym)? Leg extension, lunges, Bulgarian split squat or something else? Lastly, the burn for quad can be 40 rep exercise (alternate of leg press) or 20rep squat or both of them (I started doing 40rep leg extension and after finishing calve I made 20rep squat with my 10rep kg)
Correct about 10 minutes HIIT and abs.
I don't think you need that extra HIIT workout besides that. More is not always better. Tempo is up to you as long as you control the weight.
Bulgarian split squat in place of leg press. 20-rep squats are great. I will always be in favor of those.
would it be okay to still go to the gym and hit an active recovery day on the given rest days? I like to go to the gym mid week after school to workout with my friends
Try one of these workouts if you like, Cole.
https://www.muscleandstrength.com/articles/active-rest-day-workout-routines
Thank you for reading M&S!
if i was to add barbell hip thrusts to this program, what day would i add them to? the squat day or the deadlift day?
Hey Thomas, I actually think you could add them to the back and traps day so you don't have to worry about compromising the squat or deadlift. If you feel you must choose one, do it on deadlift day.
I know the burn set is a rest/pause sort of exercise. What are your thoughts on incorporating a rest pause variation on some of the power/muscle building sets/ rep's
Hi Rich, I don't think you need to, but if you're finding the program isn't helping you, then rest-pause or cluster sets may be a worthy addition.
Hey Roger! Any thoughts on the Penlay row as a replacement for the standard barbell row? I haven't done them in a while and want to spice things up a bit. I've bend doing the standard barbell row so much BUT not in the lower rep range. I'm a little torn between the two.
I love Pendlay rows, so my natural answer would be to make the swap, Walter. If you threw the normal version back in once every few weeks, it could add variety to the routine.
Should I do a warmup set before the power set for the major lifts?
That wouldn't hurt, Nathan. Make sure you execute it as if it was a work set so you can be fully prepared for the big lifts. Good luck!
Would intense cardio on the off days be okay.
The days off for recovery are pretty important, so I suggest sticking it out. More won't necessarily be better on this program.
How long should I rest between sets?
Shoot for 60 seconds between sets.
can i just do this for more than 12 weeks and just keep doing it over and over not counting the reps
You can do it for another 12 weeks, but eventually your body will get used to the movements and progress will stall. Once that happens, be ready to make a change.
Simply find another program that is suited to whatever your goals are at this time. This guide can help you do that.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
How do I get ready for a change ?
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
Day Off
Legs
Day Off
Shoulders and Arms
Day Off
What should my diet look like for this? Like macros and calories
This should help you come up with a personalized diet plan.
https://www.muscleandstrength.com/expert-guides/fat-loss