Quickly build size and strength with this 5-day power-building split that focuses on strength sets to build strength and crazy intensity burning sets. You’ve been warned!
Power Muscle Burn System:
My Power Muscle Burn workout system will help you build muscle and strength by focusing on three different training approaches used in one workout. You will perform the following types of sets for each muscle group:
Strength:
At the beginning of your workout, you will perform strength sets. Strength sets are performed in a range of 3 to 5 repetitions. Use the same weight for each set. When you can do 5 reps in all strength sets, increase the weight. Large muscle groups do 2-4 strength sets per workout, and small muscle groups do 2 strength sets per workout. Note that for some small muscle groups, strength sets don’t make sense, or they are not realistic. For example, it’s difficult to perform abdominal sets with very high resistance.
Muscle:
Muscle sets are performed in a range of 6 to 12 reps. Use the same weight for each set. When you reach the upper limit of 12 reps for all muscle sets, go to a higher weight. Large muscle groups perform 4-6 total muscle sets in each workout, using 2 different exercises. Small muscle groups perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. You can also perform one exercise for 3 sets.
Burn:
You will perform 1 to 2 sets of burns for each muscle group – usually using isolation movements. Choose a weight that will allow you to do 15-20 reps and then do 40 total reps. How. Perform as many reps as you can, then rest a bit and do a few more reps.
Rest long enough to regain the energy and willpower to do 1-3 more reps. Keep forcing yourself through the pain until you reach 40 reps. When you can do 25+ reps from the start without stopping, add weight. Use 1-2 burnout sets for large muscle groups and 1-2 burnout sets for small muscle groups.
Read also:
The Fat Incinerator 8 Week Fat Burning Workout
Power Muscle Burning Notes:
Failure:
I do not recommend training to failure. Try to perform each set until you feel like you can fail on the next repetition, then stop. It’s okay if you sometimes fail a set, but don’t try to purposefully train to failure in every set.
Progression:
You should strive to progress in every set of every workout. Sets performed half-heartedly go to waste. If you don’t have the energy or time, it is better to perform fewer quality sets than to do them for nothing.
Small Changes:
What if I don’t like working out in the 6 to 12 rep range and I want to work out in the 6 to 10 rep range? Then train in the 6 to 10 reps range. What if I don’t like training in the 3 to 5 reps range? Then train in the 4 to 6 reps range. Is 40 burnt reps too hard!? Then aim for 30 burnt reps. Note: small changes are okay as long as you use the basic mechanisms of this program. Don’t get hung up on the details – get hung up on moving the weight and getting bigger!
Exercise rotation:
It’s not bad to alternate exercises every other week. It’s impossible to fit all the exercises into every workout. For example, to gain muscle mass, you might do dumbbell bench press one week and chest bends the next week.
Total number of sets:
It’s best to start with a minimum number of sets and then build into that routine by adding sets if you find you need more work.
Calves:
Note that there are no strength sets for calves. I’m not convinced that calves respond effectively to low repetition workouts.
Quadriceps:
If you like pain, you can do one set of 20 reps of squats to burn off your quads.
5-Day Power Muscle Burn Split:
Power Muscle Burn Five-Day Split:
Day 1:Chest and Triceps
Day 2: Back and traps
Day 3:Quadriceps and calves
Day 4: OFF
Day 5: Shoulders and biceps
Day 6:Deadlift and hamstrings
Day 7:OFF
Note: This is a sample pattern. Feel free to “tweak” any appropriate (and favorite) exercises.
Day 1 – Chest and Triceps:
Exercises Repetition Sets:
Bench press – power 2-4 3 to 5
Bench press – muscle 2-3 6 to 12
Dumbbell press – muscle 2-3 6 to 12
Dumbbell curls – burns 1 40
Bench press with closed handles – strength 2 3 to 5
Sit-up French press – muscle 2 from 6 to 12
Triceps curls on cable – burn 1 40
Day 2 – Back and Traps:
Exercises Reps Sets:
Pull-ups with barbell – strength 2 to 4 3 to 5
Dumbbell pull-ups – muscle 2-3 6 to 12
Lat Pull Down – Muscle 2-3 6 to 12
Seated cable pulls – burn 1 40
Power Barbell Press – Muscle 2 3 to 5
Dumbbell Press – Muscle 2 6 to 12
Power barbell presses – burn 1 40
Day 3 – Quads and Calves:
Exercises Repetition sets:
Squat – strength 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
Shin lift in squat – muscle 2 10 to 15
45 degree calf raises – burn 2 40
Day 4 – Shoulders and biceps:
Exercises Repetition sets:
Bench Press Sitting – Power 2-4 3 – 5
Arnold squat press – muscles 2-3 6 to 12
Front barbell lift – muscle 2 6 to 12
Side dumbbell raises – burn 1 40
Dumbbell curls – strength 2 3 to 5
Barbell curls while standing – muscles 2 to 3 6 to 12
Cable Preacher Curl – burn 1 to 2 40
Day 5 – Deadlift and hamstrings:
Exercises Sets of reps:
Deadlift – strength 2-4 3 to 5
Romanian Lift – muscles 3-4 6 to 12
Leg curls – muscles 3-4 from 6 to 12
Leg curls – burn 1 40
