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4 Day Power Muscle Burn Workout Split | Muscle & Strength

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4 Day Power Muscle Burn Workout Split

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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.

Workout Summary
Main Goal: Workout Type: Training Level: Days Per Week: Equipment Required: Target Gender: Author: Build Muscle Split Intermediate 4 Barbell, Cables, Dumbbells, EZ Bar, Machines Male & Female Steve Shaw

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Workout Description
Back in 1986 my mentor, Dr. Mike, taught me to train in multiple rep ranges. I was young, trusting and did what he said. After all, Dr. Mike was a big natural bodybuilder. And he was a professor. It just made sense to do what he said. Over the next 3 years I used his style of training and made amazing progress. I continued to use Dr Mike's training philosophies for nearly a decade, and they never let me down. This style of lifting made me big and strong. What more could you ask for? This workout is based on the Dr. Mike system. I have tweaked it a bit over the years. I hope that you find some use for it, and if you do end up running it for 10+ years...well, feel free to make changes. No system is perfect unless you adapt it to your individual needs. Dr. Mike was ahead of his time. He approached training routine design from a scientific standpoint in an era where everything was Weider Principles this and Weider Principles that. Simply stated, muscles tend to respond differently to different rep ranges. Dr. Mike believed that by training in all reasonable rep ranges, you could maximize muscle hypertrophy while boosting strength. This approach worked for me, and I hope it works for you. For more information on the impact of rep ranges on hypertrophy, please read the article Hypertrophy and Muscle Growth. For more information on the Power Muscle Burn training approach, please read:

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4 Day Power Muscle Burn Workout Split | Muscle & Strength

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.

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 2 burn sets, minor muscle groups will use 12 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 Day Day Day Day Day Day 1 2 3 4 5 6 7 Chest and Biceps OFF Quads and Hamstrings Shoulders and Triceps OFF Back, Calves and Abs OFF

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

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Chest and Biceps Chest Exercise Bench Press - Power

4 Day Power Muscle Burn Workout Split | Muscle & Strength

Sets 4 2-3 2-3 2

Reps 3 to 5 6 to 12 6 to 12 40

Incline Bench Press - Muscle Dumbbell Bench Press - Muscle Dumbbell Flys - Burn Biceps Exercise Pinwheel Curls - Power Standing Barbell Curl - Muscle Cable Preacher Curl - Burn

Sets 2 2-3 1-2

Reps 3 to 5 6 to 12 40

Quads and Hamstrings Quads Exercise Squat - Power Leg Press - Muscle Front Squat - Muscle Leg Press - Burn Hamstrings Exercise Romanian Deadlift - Power Romanian Deadlift or Leg Curl - Muscle Leg Curl - Burn Sets 2-4 2-3 1 Reps 3 to 5 6 to 12 40 Sets 4 2-3 2-3 2 Reps 3 to 5 6 to 12 6 to 12 40

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

Back, Calves and Abs

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Back Exercise Deadlift - Power Barbell Rows - Muscle Lat Pull Down - Muscle Seated Cable Row - Burn Calves Exercise Seated Calf Raise - Muscle 45 Degree Calf Raise - Burn Abs Exercise

4 Day Power Muscle Burn Workout Split | Muscle & Strength

Sets 2-4 2-3 2-3 2

Reps 3 to 5 6 to 12 6 to 12 40

Sets 2-3 2

Reps 10 to 15 40

Sets

Reps

**Perform Ab work of choice***

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ABOUT THE AUTHOR Steve Shaw

Average: 4.6 (675 votes) 523

Steve is a powerlifter who has also spent 20 years training in bodybuilding. He is a national level competitor training for a raw 700 deadlift and 500 bench. View all by Steve Shaw

COMMENTS (2,246)
Lyle C. Monroe III
Posted Tue, 05/11/2010 - 19:07

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If doing this workout at home without machines, what would a good exercise be to replace cable tricep extension for burn set?
reply

Steve
Posted Wed, 05/12/2010 - 08:58

I workout at home and use skullcrushers for my burn set. You could also do dumbbell kickbacks.
reply

Lyle C. Monroe III

Posted Thu, 05/13/2010 - 16:19

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4 Day Power Muscle Burn Workout Split | Muscle & Strength

Do you use skullcrushers as a muscle set and burn set or just burn set?

reply

Steve
Posted Fri, 05/14/2010 - 09:21

I personally use French Presses as a muscle set and skullcrushers as a burn. But you can use any preferred exercise for either.
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Shack
Posted Fri, 01/27/2012 - 20:52

I like to use skull crushers after I take a heaping scoop of ravage and then I squat 35lbs with my nutsack
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Jordan
Posted Mon, 06/14/2010 - 22:14

Is it wrong if you cant do the split exactly the same? Like can i do Chest/ arms on monday rest on tuesday, Wednesdy do squats and all that and thursday shoulders, but what if Friday is the only day you could do back? is that ok? and then rest saturday?
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Steve
Posted Mon, 06/14/2010 - 22:52

That looks ok.

reply

Edgard
Posted Mon, 02/14/2011 - 20:15

hey steve! this workout looks great... I have a problem though... in my gym there is no barbell... only cable machines. what exercises can I do to replace the barbell ones? thanks in advance!
reply

Ripped Muscle X
Posted Sat, 05/12/2012 - 03:40

It's amazing designed for me to have a web page, which is good for my experience. thanks admin
reply

ac123
Posted Wed, 05/12/2010 - 03:37

can this work out be done as Monday, Tuesday-On Wednesday-Off Thursday,Friday- On Saturday,Sunday- Off
reply

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Steve

4 Day Power Muscle Burn Workout Split | Muscle & Strength

Posted Wed, 05/12/2010 - 08:38

Absolutely. Just make sure your pushing days (chest-shoulders) are at least 3 days apart.
reply

ac123
Posted Thu, 05/13/2010 - 04:52

so if i was to do it like this; Monday-Chest/Bicep Tuesday- Hamstring/Quads Wednesday- OFF Thursday-Shoulders/Triceps Friday-Back/Calves/Abs would it be fine?
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Steve
Posted Thu, 05/13/2010 - 08:25

That looks good.

reply

ac123
Posted Thu, 05/13/2010 - 08:26

awesome, thanks a lot for the help!!

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robertq
Posted Wed, 06/30/2010 - 15:19

thats looks good to me too I train mon-fri only wed off

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Gary
Posted Thu, 07/22/2010 - 14:01

Hi Steve. I Run Around 20 To 30 Miles Per Week, Can You Tell Me Is This Program Suitable For Me As I Want To Built Muscle As Well As Progress With My Running And Another Question Can I Do Chest And Shoulders On The Same Day. Thanks, By The Way Great Website.
reply

Steve
Posted Fri, 07/23/2010 - 09:22

Hi Gary, As long as you have a solid bodybuildind diet, and are eating to gain weight, this workout will help you reach your goals. You could perform chest and shoulders on the same day. I would work biceps and triceps together on day 4.
reply

Tri

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Steve,

4 Day Power Muscle Burn Workout Split | Muscle & Strength

Posted Tue, 12/14/2010 - 20:04

I am in the same boat as far as running but wanting to add muscle while burning fat. Can you be more specific about eating to gain weight and what or where I could find the body building diet that would cover this requirement. Suggestions?
reply

Tommy
Posted Thu, 01/13/2011 - 16:10

Hey Steve im in that boat too. I run 3 miles and try to mix it up with hills, sprinting, slow jogging. Sometimes I'll run 2 miles than do a mile on the step machine before my workouts. Should I be doing that much work before my lifting or will it hurt my gains?
reply

ferhat
Posted Wed, 05/12/2010 - 17:06

How will i decide the right weight?

reply

Steve
Posted Thu, 05/13/2010 - 08:26

Use as much weight as you can with good form on each exercise without training to failure.
reply

chris
Posted Wed, 05/12/2010 - 18:55

Thanks for this template to get started. I just started weight training last week. Haven't done it since my teens, early twenties. 48 now, but in good shape, anything I should do differently?
reply

Steve
Posted Thu, 05/13/2010 - 08:52

Hi Chris. I would take it easy for a couple weeks just so you're not too sore. Maybe run through the workout with a little lighter weight just to get used to the movements again, and then gradually start to add more weight.
reply

Enoc Ayala
Posted Wed, 05/12/2010 - 18:56

I just started this workout routine and I'm loving it. I'm a City Police Officer and am trying to keep up with my strength and fitness. I told one of my fellow officers about this workout and he's really diggin it too. I was trying to find a workout that would push me to my limit and this one is it. thank you for posting this workout. Now the only thing I have to do right is eat right. Im spanish and Im all about the rice and beans.lol. Thanks again.
reply

Steve
Posted Thu, 05/13/2010 - 08:50

You're welcome. At least you have the training down. Best of luck with the dieting.

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4 Day Power Muscle Burn Workout Split | Muscle & Strength

reply

Ajay
Posted Thu, 05/13/2010 - 10:14

I was just wondering if for exaple on chest and bicep days, if i should do all the chest exercises first then the bicep exercises, or if I should alternate between them
reply

Steve
Posted Thu, 05/13/2010 - 14:34

You could alternate if you like. I don't see anything wrong with that approach.
reply

Ryan
Posted Thu, 05/13/2010 - 10:34

Just want to give props to this routine. On my 2nd week now and love the chest and leg day. I use lighter weight for the squats and front squats because of a knee surgery in the past, but doing the leg press burn is a great feeling. Should this routine be done in the 8-12 week range?
reply

Steve
Posted Thu, 05/13/2010 - 14:31

I did it for 10 years or so... You can continue using it as long as you'd like.
reply

Hans
Posted Tue, 05/18/2010 - 01:15

how long should we breaking between each set for power, muscle and reps?
reply

Steve
Posted Tue, 05/18/2010 - 08:25

Generally you want to rest about 2 minutes between sets. You may need to rest 3 to 5 minutes between heavy sets of squats, deadlift and bench pres. That is ok.
reply

Gino
Posted Mon, 01/31/2011 - 03:22

hi, i've been doing this routine for about 2 months now, was just wondering if i should change some of the exercises or not. Awesome routine by the way
reply

KC
Posted Thu, 05/13/2010 - 17:12

Hi Steve How much rest should we get between sets? Exercises? This questions applies to all of the PowerMuscleBurn routines....

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4 Day Power Muscle Burn Workout Split | Muscle & Strength

reply

Rob
Posted Thu, 05/13/2010 - 19:13

How would this routine compare to a 1 body part/day scheme? That has worked well for me over the past 2 years, but I tried and liked the Power, muscle, burn leg split you posted. What are your thoughts?
reply

Steve
Posted Fri, 05/14/2010 - 09:17

One body part per day is more of a steroid-based split system. Naturals don't have the same recovery benefits, so they should generally stick to training no more then 3-4 days per week.
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Jack
Posted Fri, 05/14/2010 - 03:08

Hi how could i adjust this to 3 days split training? Please advise Thanks
reply

Steve
Posted Fri, 05/14/2010 - 09:14

I would train every other day. You could use the following splits: Workout 1...Chest, Shoulders and Triceps Workout 2...Back, Biceps and Abs Workout 3...Legs ...or... Workout 1...Chest and Arms Workout 2...Back and Shoulders Workout 3...Legs
reply

jaie
Posted Tue, 08/17/2010 - 17:52

I plan on doing the 3 day split with Chest and arms on day 1. Which should I do first triceps or biceps? thanks
reply

Steve
Posted Wed, 08/18/2010 - 14:45

I would suggest biceps first. This will allow your triceps to rest a bit after chest.
reply

Zeljko
Posted Wed, 03/07/2012 - 12:10

Hi steve, should i combine this program with something else or do i only repeat this one every week?
reply

jack

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4 Day Power Muscle Burn Workout Split | Muscle & Strength

Posted Fri, 05/14/2010 - 03:21

Could i split to 3 days? Mon-Chest & Back Tues-Quads,Hamstring,Calves Wed-off Thurs-Shoulders,Triceps,Biceps I will do my 2sets x 15to20reps of my abs workout (body weight e.g. hanging leg raise)on mon,tues and thurs
reply

Steve
Posted Fri, 05/14/2010 - 09:12

Absolutely. I used a 3 day split for many years.

reply

Richard M.
Posted Fri, 09/10/2010 - 14:34

I follow this Power, Muscle, Burn principle and it seems to work I use it on a day day slit and is as followed: Monday: Chest/Biceps --- Wednesday: Delts/Legs --Friday: Back/Triceps On the burn exercise I pick an isolation movement and pick a weight that I can get 20 reps and I push it pass 20 for as many as I can. Working back and chest together Ive heard criticism about that combo, let me know if it works for you.
reply

Steve
Posted Sun, 09/12/2010 - 08:52

Hi Richard, Your split looks solid. Regarding working back and chest, that's a great combination. The most important thing is to find a sensible split that works for you.
reply

MJ
Posted Fri, 05/14/2010 - 04:12

i have been working out before and going back after 1 year. The products i took while working out was - macule tech(protein), NO explode(creatin), and mega man(vitamans). I just lost 20 lbs due to stress but slowly gaing it back. I am 24 and my metabolism is fast. Need to know what to do to slow it down and what type of work out should i do to gain mass because I am slim and lean weaighting about less then 145 lbs. I want to be about 160 and be able to keep it. What should my diet be? Please email me back I am greatful. Thank You
reply

Steve
Posted Fri, 05/14/2010 - 09:11

You need to learn to out eat your metabolism by 300 to 500 calories per day. I can't say for certain just how many calories per day this is, so it will require you to tightly monitor calories and the scale. If you're not gaining weight at a certain calorie level, then add 500 daily calories for 2 weeks and see what the scale does. You want to make sure you eat at least 30 grams of protein every 2.5 to 3 hours, and fill the rest of your diet with nutritious, quality foods.
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ranjit

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4 Day Power Muscle Burn Workout Split | Muscle & Strength

Posted Fri, 05/14/2010 - 05:19

My question is- for How much time rest should be taken in muscles sets or power sets? This is not mentioned in your prog. so pls reply soon becoz i m following your prog.
reply

Steve
Posted Fri, 05/14/2010 - 09:06

Rest "about" 2 minutes between sets. You may need 3 to 4 for some power sets...that is OK.
reply

sunny
Posted Fri, 05/14/2010 - 10:09

My question is how can i accomodate cardio with this 4 day split muscle workout and how much amount of cardio can be incorporated with this 4 day workout.Or can I do cardio on my day off from muscles??
reply

Steve
Posted Fri, 05/14/2010 - 18:46

Cardio is really personal choice. Some do it early in the morning and some postworkout. Some like it on off days. I hesitate to recommend one way over the other.
reply

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