4 Day Power Muscle Burn Workout Split

 

By targeting each muscle group with power sets, muscle sets, and burn sets, this building routine is created to maximize development and muscle gains.

WORKOUT SUMMARY

• Main Goal
  Build Muscle
• Workout Type
  Split
• Training Level
  Intermediate
• Program Duration12 weeks
• Days Per Week
  4
• Time Per Workout60 minutes
• Equipment Required
  Barbell, Cables, Dumbbells, EZ Bar, Machines
• Target GenderMale & Female
• Recommended Supps
  Protein Powder
  Pre-Workout (optional)
  Multivitamin
  Fish Oil
  Creatine Monohydrate
• Workout PDFDownload Workout

Workout Description

My mentor Dr. Mike showed me how to train in various rep ranges back in 1986. I was naive, and gullible, and obeyed what he said. Dr. Mike was a significant natural bodybuilder, after all. He was also a professor. It was only logical to follow his advice. I used his method of training for the following three years and saw incredible results. I used Dr. Mike's training philosophies for almost ten years, and they never failed me. With this lifting technique, I gained strength and size. What else is there to ask for?

The Dr. Mike system provides the foundation for this exercise. Over the years, I've made a few adjustments. I hope you can utilize it, and if you do decide to run it for more than ten years, feel free to make changes. No system is ideal unless you customize it to meet your specific needs.

Dr. Mike was a pioneer in his field. In an era when everything was based on the Weider Principles, he took a scientific approach to designing training routines. Simply put, different rep ranges tend to cause varied responses in the muscles. Dr. Mike thought that you could maximize muscle hypertrophy while increasing strength by training in all realistic rep ranges. I found this strategy to be effective, and I hope you will too.

Please read the following for further details on the Power Muscle Burn training method:

Burn Powerful Muscle Five-day power-building split. This five-day split is intended for intermediate lifters who are eager to make quick gains in size and strength.

Bulking Diet And Supplement Plan For Power Muscle Burn. Ready to develop? It's time to pack on the pounds! By adhering to this diet and supplementation regimen, you can get the most out of your Power Muscle Burn exercise.

3 Day Workout Split for Power Muscle Burn. Finally! An alternative three-day training schedule for the hugely popular Power, Muscle, Burn muscle-building program.

The Power Muscle Burn System

Burn Powerful Muscle Five-day power-building split. This five-day split is intended for intermediate lifters who are eager to make quick gains in size and strength.

Bulking Diet And Supplement Plan For Power Muscle Burn. Ready to develop? It's time to pack on the pounds! By adhering to this diet and supplementation regimen, you can get the most out of your Power Muscle Burn exercise.

3-Day Workout Split for Power Muscle Burn. Finally! An alternative three-day training schedule for the hugely popular Power, Muscle, Burn muscle-building program.

By emphasising the distinct training modalities that are all performed in the same session, the My Power Muscle Burn training system will assist you in developing muscle and strength. For each muscle group, you will practise the following sorts of sets:

1. 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.
2. 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 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.
• Splits - You can split this system numerous ways, but remember that training more then 4 days per week is generally not beneficial for natural bodybuilders. What is the best split? The one you will use and stick with.
• 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 4 Day Power Muscle Burn split:

• Day 1 - Chest and Biceps
• Day 2 - OFF
• Day 3 - Quads and Hamstrings
• Day 4 - Shoulders and Triceps
• Day 5 - OFF
• Day 6 - Back, Calves and Abs
• Day 7 - OFF

Note: This is a sample template. Feel free to "swap" in any appropriate (and favorite) exercises.

Day 1 - Chest and Biceps

Exercise	Sets	Reps
Bench Press - Power	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	2	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 3 - Quads and Hamstrings

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
Romanian Deadlift - Power	2-4	3 to 5
Romanian Deadlift or Leg Curl  - Muscle	2-3	6 to 12
Leg Curl - Burn	1	40

Day 4 - Shoulders and Triceps

Exercise	Sets	Reps
Seated Barbell Press - Power	4	3 to 5
Seated Arnold Press  - Muscle	2-3	6 to 12
Barbell Front Raise - Muscle	2-3	6 to 12
Dumbbell Lateral Raise - Burn	2	40
Closegrip Bench Press - Power	2	3 to 5
Seated French Press  - Muscle	2	6 to 12
EZ Bar Skullcrusher - Muscle	2	6 to 12
Cable Tricep Extension - Burn	1	40

Day 6 - Back, Calves, and Abs

Exercise	Sets	Reps
Deadlift - Power	2-4	3 to 5
Barbell Rows - Muscle	2-3	6 to 12
Lat Pull Down - Muscle	2-3	6 to 12
Seated Cable Row - Burn	2	40
Seated Calf Raise - Muscle	2-3	10 to 15
45 Degree Calf Raise  - Burn	2	40
**Perform Ab work of choice***