4 Day Power Muscle Burn Workout Split

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4 Day Power Muscle Burn Workout Split

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Build Muscle, Lose Fat

& Stay Motivated!
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
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First Name
Email
Recommended
supplements for this
workout:
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
1. Quality Protein Powder
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar,

Machines
(/store/category/protein.html)
2. Creatine Monohydrate (/expertguides/creatine-monohydrate)
Target Gender:
Male & Female
Author:
Steve Shaw (/authors/steve-shaw.html)
3. BCAA Powder (/expertguides/bcaas)

4. Pre-Workout Supplement
(/expert-guides/pre-workout)
5. Fish Oil (/store/category/oilsefas/fish-oil.html)
6. Multivitamin
(/store/category/vitaminsminerals/multivitamins.html)
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
(http://www.muscleandstrength.com/natural/athletes/natural-bodybuilders.html). 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?
Your Goal
Build Muscle
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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
(http://www.muscleandstrength.com/workouts/strength.html). This approach worked for me, and I hope it
works for you.
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For more information on the impact of rep ranges on hypertrophy, please read the article Hypertrophy and
Muscle Growth (http://www.muscleandstrength.com/articles/hypertrophy-and-muscle-growth.html).
For more information on the Power Muscle Burn training approach, please read:
Power Muscle Burn 5 Day Powerbuilding Split (http://www.muscleandstrength.com/workouts/powermuscle-burn-5-day-powerbuilding-split.html). 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 (/articles/power-muscle-burn-bulking-diet-andsupplement-plan.html). Ready to grow? It's time to get your bulk on! Maximize Power Muscle Burn
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Cardio Igniter
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Support Your Best Performance
and Get Ripped While Doing It!*
View all top supplements (/store/topsellers.html)
training by following this diet and supplementation plan.

Power Muscle Burn 3 Day Workout Split (/workouts/3-day-power-muscle-burn). Finally! A three day
workout split variation for the wildly popular Power, Muscle, Burn muscle building system.
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
(/store/giveaways)
each muscle group:

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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
Muscle and Strength

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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
(http://www.muscleandstrength.com/exercises/main.html). 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
(http://www.muscleandstrength.com/exercises/isolation.html). 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
(http://www.muscleandstrength.com/store/category/energy-boosters.html) 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
(http://www.muscleandstrength.com/natural). 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
Expert Guides
(/expert-guides/muscle-building)
(/expert-guides/fat-loss)
details - obsess about moving weight and getting bigger!
(/expert-guides/whey-protein)
Alternating Exercises - It is not a bad idea to alternate exercises
Pre-Workout Supplements (/expert-
(http://www.muscleandstrength.com/exercises/main.html) every other week. You can't possibly fit every
guides/pre-workout)
exercise into every workout. For example: for muscle sets you could hit dumbbell bench presses one
week and chest dips the next week.
How to Gain Weight (/expertguides/weight-gain)
Total Sets - It is better to start with the minimal amount of sets, and build in to this routine by adding
BCAA Powder Supplements (/expert-
sets if you find you need more work.
guides/bcaas)
Calves - Please note that there are no power sets for calves. I am not convinced that calves respond
Protein Powders Guide
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.
(/store/category/protein.html)
4 Day Power Muscle Burn Split

The 4 Day Power Muscle Burn split:
Day 1 - Chest (http://www.muscleandstrength.com/exercises/chest.html) and Biceps
(http://www.muscleandstrength.com/exercises/biceps.html)
Day 2 - OFF
Day 3 - Quads (http://www.muscleandstrength.com/exercises/quads.html) and Hamstrings
(http://www.muscleandstrength.com/exercises/hamstrings.html)
Day 4 - Shoulders (http://www.muscleandstrength.com/exercises/shoulders.html) and Triceps
(http://www.muscleandstrength.com/exercises/triceps.html)
Day 5 - OFF
Day 6 - Back (http://www.muscleandstrength.com/exercises/back.html), Calves
(http://www.muscleandstrength.com/exercises/calf.html) and Abs
(http://www.muscleandstrength.com/exercises/abs.html)
Day 7 - OFF
Note: This is a sample template. Feel free to "swap" in any appropriate (and favorite) exercises.
Chest and Biceps
Chest
Exercise
Sets
Reps
Bench Press
3 to 5
2-3
6 to 12
2-3
6 to 12
40
Exercise
Sets
Reps
Pinwheel Curls
(http://www.muscleandstrength.com/exercises/hammercurl-across-the-body.html) - Power
3 to 5
Standing Barbell Curl

(http://www.muscleandstrength.com/exercises/standingbarbell-curl.html) - Muscle
2-3
6 to 12
Cable Preacher Curl

(http://www.muscleandstrength.com/exercises/preachercable-curl.html) - Burn
1-2
40
(http://www.muscleandstrength.com/exercises/barbellbench-press.html) - Power
Incline Bench Press
(http://www.muscleandstrength.com/exercises/inclinebench-press.html) - Muscle
Dumbbell Bench Press
(http://www.muscleandstrength.com/exercises/dumbbellbench-press.html) - Muscle
Dumbbell Flys
(http://www.muscleandstrength.com/exercises/dumbbellflys.html) - Burn
Biceps
Quads and Hamstrings
View all (/expert-guides)
Quads
Exercise
Sets
Reps
Squat
3 to 5
2-3
6 to 12
2-3
6 to 12
40
Exercise
Sets
Reps
Romanian Deadlift
2-4
3 to 5
2-3
6 to 12
40
(http://www.muscleandstrength.com/exercises/squat.html)
- Power
Leg Press
(http://www.muscleandstrength.com/exercises/45degree-leg-press.html) - Muscle
Front Squat
(http://www.muscleandstrength.com/exercises/frontsquat.html) - Muscle
Leg Press
(http://www.muscleandstrength.com/exercises/45degree-leg-press.html) - Burn
Hamstrings
(http://www.muscleandstrength.com/exercises/stiff-legdeadlift-aka-romanian-deadlift.html) - Power
Romanian Deadlift
(http://www.muscleandstrength.com/exercises/stiff-legdeadlift-aka-romanian-deadlift.html) or Leg Curl
(http://www.muscleandstrength.com/exercises/legcurl.html) - Muscle
Leg Curl
(http://www.muscleandstrength.com/exercises/legcurl.html) - Burn
Shoulders and Triceps

Shoulders
Exercise
Sets
Reps
Seated Barbell Press
3 to 5
Seated Arnold Press

(http://www.muscleandstrength.com/exercises/seatedarnold-press.html) - Muscle
2-3
6 to 12
Barbell Front Raise

(http://www.muscleandstrength.com/exercises/barbellfront-raise.html) - Muscle
2-3
6 to 12
Dumbbell Lateral Raise

(http://www.muscleandstrength.com/exercises/dumbbelllateral-raise.html) - Burn
40
Exercise
Sets
Reps
Closegrip Bench Press

(http://www.muscleandstrength.com/exercises/closegrip-bench-press.html) - Power
3 to 5
Seated French Press

(http://www.muscleandstrength.com/exercises/overheadbarbell-extension.html) - Muscle
6 to 12
(http://www.muscleandstrength.com/exercises/seatedshoulder-press.html) - Power
Triceps
EZ Bar Skullcrusher
(http://www.muscleandstrength.com/exercises/ez-bar-
6 to 12
40
skullcrusher.html) - Muscle
Cable Tricep Extension
(http://www.muscleandstrength.com/exercises/tricepextension.html) - Burn
Back, Calves and Abs

Back
Exercise
Sets
Reps
Deadlift
2-4
3 to 5
2-3
6 to 12
2-3
6 to 12
40
Exercise
Sets
Reps
Seated Calf Raise
2-3
10 to 15
40
Sets
Reps
(http://www.muscleandstrength.com/exercises/deadlifts.html)
- Power
Barbell Rows
(http://www.muscleandstrength.com/exercises/bent-overbarbell-row.html) - Muscle
Lat Pull Down
(http://www.muscleandstrength.com/exercises/lat-pulldown.html) - Muscle
Seated Cable Row
(http://www.muscleandstrength.com/exercises/seatedrow.html) - Burn
Calves
(http://www.muscleandstrength.com/exercises/seated-calfraise.html) - Muscle
45 Degree Calf Raise
(http://www.muscleandstrength.com/exercises/45-degresscalf-press.html) - Burn
Abs
Exercise
**Perform Ab work of choice***
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Pow er Muscle Burn 5 Day
Pow erbuilding Split
(/w orkouts/pow er-m uscleburn-5-day-pow erbuildingsplit.htm l)
RATE & SHARE
View all Muscle Building Workouts (/workouts/muscle-building.html)
(/w orkouts/3-day-pow erm uscle-burn)

3 Day Pow er Muscle Burn
Workout Split (/w orkouts/3day-pow er-m uscle-burn)
(/w orkouts/pow er-8w orkout-3-day-split)

Pow er 8 Workout 3 Day
Split (/w orkouts/pow er-8w orkout-3-day-split)
(/w orkouts/shaun--s-3-daym uscle-building-split.htm l)

Pack on m ass in only 3 days
per w eek!
(/w orkouts/shaun--s-3-daym uscle-building-split.htm l)
ABOUT THE AUTHOR

Steve Shaw (/authors/steve-shaw.html)
Average: 4.5 (846 votes)
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.
Share
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View all by Steve Shaw (/authors/steve-shaw.html)
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Comments (2,684)
Add a comment
Lyle C. Monroe III

Posted Tue, 05/11/2010 - 19:07
If doing this workout at home without machines, what would a good exercise be to replace
cable tricep extension for burn set?
(/w 29
orkouts/4(/w 26
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkoutw orkoutSteve
split.html?
split.html?
Posted Wed, 05/12/2010 - 08:58
rate=25qD5FqfPF16qavOCEiQtZrate=TZbza6RXIRgJN7bOAbRCnXMcuCIdlDEYIp1uMUdXJbk)
6xij8N5I workout at home and use skullcrushers for my burn
Aqkickbacks.
UCqoL6XOA)
reply (/comment/reply/4474/21885)
set. You could also do dumbbell
(/w 28
orkouts/4(/w 18
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkoutw orkoutLyle
C. Monroe III
split.html?
split.html?
Posted Thu, 05/13/2010 - 16:19
rate=w uY66ZoO3xcuQ2XW9k19_2R0a9RGrI9DGm2o4RTUdIc)
rate=AhnPcFB1KBrue40zib9gHWT4n26rNhIDgHuc570vBJY)
Do you use skullcrushers as a muscle set and burn set or just burn set?
(/w 21
orkouts/4(/w 25
orkouts/4daydayreply (/comment/reply/4474/21902)
pow er- pow ermuscle- muscleburn- burnw orkoutw orkoutSteve
split.html?
split.html?
Posted Fri, 05/14/2010 - 09:21
rate=c7Drate=MOJsBj0BjkFBiCKRvs3BAlj5YtIfdtq3EU23LMl8w
dCVfI personally
use French 807IRtJE)
Presses as a muscle set and skullcrushers as a burn.
SvOSIMVSw PGcIiWxclz5l7But you can use any preferred exercise for either.
Aw QU)
(/w 30
orkouts/4(/w 22
pow er- pow ermuscle- muscleburn- burnw orkout-w orkoutAbhishek
split.html?
split.html?
Posted Fri, 01/04/2013 - 01:01
rate=aqVYev8UOdXLkIYunv9tRUnBdju8Z8L1gItksj3tkL4)
rate=QiYEgMgfCP58_SHm20P1ZAg8zoK1eGw CnvicsGcjqSQ)
what is the alternate of cable preacher curl (burn set) ?

(/w 13
orkouts/4(/w 19
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutJordan
split.html?
split.html?
Posted Mon, 06/14/2010 - 22:14
rate=GPIZb4DAUOVEY9BHARg8YfVXLq1HxHNtAMGAQ8HNOkE)
rate=4rDqjZYeatnGXr3w x6GRUVWm8w LTysRtuO8iLej8OQ8)
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?
(/w 29
orkouts/4(/w 22
split.html?
split.html?
Posted Mon, 06/14/2010 - 22:52
rate=IvFl5e_CMsPccVH9DHtfKASppFfvgL8Lt9vkDve8c2E)
rate=6DXFw Sao71o79jT5i4bY4FHSbiMGtIfbn2n51zhMAyM)
That looks ok.

(/w 23
orkouts/4(/w 21
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutEdgard
split.html?
split.html?
Posted Mon, 02/14/2011 - 20:15
rate=KHp4sQUOzQP43v9TaUXp53VQABjx0JlUHaUw
rate=n0QUsEXgEpa41qEj6n4jVfQ9rEjO7AvmV_jQkrv77BI)
T4ES6aU)
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!
(/w 17
orkouts/4(/w 27
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkoutw orkoutRodriguez
split.html?
split.html?
Posted Wed, 09/26/2012 - 06:15
rate=MVmw
rate=QFlsbRyusnqm4_5iMUE7odcs6dXdpshXFEmec9Tjc)
I2fTdtKsqw
Dr6yM0f0Rg6hAsaHu0I0h6AkgNbEo)
Find
a new gym
lol if your doesnt have a
barbell something is wrong there
(/w 106
orkouts/4(/w 18
orkouts/4daydaypow er- pow ermuscle- muscleburnburnw orkoutw orkoutRipped
Muscle
X
split.html?split.html?
Posted Sat, 05/12/2012 - 03:40
rate=nl- rate=nPrJ2xQhEzGmaTE1C8EhCBinI3lsw asaC95c0WR0iyA)
8j5yaQBHSScgIt's amazing
designed for me to have a web page, which is
_6ZZueXHPhdOw rFFAnGlfNXKnIg)
good for my experience.
thanks admin
(/w 20
orkouts/4(/w 26
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutCorey
split.html?
split.html?
Posted Mon, 11/26/2012 - 18:04
rate=p5pN6srQw
rate=LzjlLs_FY3AWZjlmexRq843NWIeOa_aZ2MDV_uHN0Gw
would-7Bp4gsay skull crushers
with light
O8)
RHSuBszw Gcq3WNYx5vgu8g)
(/w 14
orkouts/4(/w 25
orkouts/4-
weight. It would work the same muscle group.
daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutac123

split.html?
split.html?
Posted Wed, 05/12/2010 - 03:37
rate=qrzVQmnAn9PrAueDvPaQpIt8NmYe1yaZ7Arate=FJFpxAmXADhYz6RXDKw Matk_pCkH3hFReFv7H2UQsD4)
cpPxfpcan this
work out be done as
8)
Monday, Tuesday-On
Wednesday-Off
Thursday,Friday- On
Saturday,Sunday- Off
(/w 24
orkouts/4(/w 20
split.html?
split.html?
Posted Wed, 05/12/2010 - 08:38
rate=rWhB2KeCA0Dg_xNeQ0C0gw
rate=De0ff_DBdqxX8E9fHy5M7AzYcrU657BWw
grI0w OK4znDWZqFOy8eYT8)
cD-
Absolutely. Just make sure your pushing days (chest-shoulders) are at least 3 days
apart.
(/w 28
orkouts/4(/w 14
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkoutw orkoutac123
split.html?
split.html?
Posted Thu, 05/13/2010 - 04:52
rate=qcO30BNf_UAGEpQcfKuO21goQASCLofmhKOADJHz9Ks)
rate=FAvabZ)
so rxB03R0fFO2d4fYh2qY0PC6SMDGz3CGViTmw
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?
(/w 30
orkouts/4(/w 22
split.html?
split.html?
Posted Thu, 05/13/2010 - 08:25
rate=Rywrate=fUkPECkGKTLnDUAVtFSkrg1ZqsmN4OKmnjQueKFYkoY)
jw dQkGo_epGhIzQjfN4dI1gMH4DKCOzdPAB45ir4)
That looks good.

(/w 26
orkouts/4(/w 24
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkoutw orkoutac123
split.html?
split.html?
Posted Thu, 05/13/2010 - 08:26
rate=w 1z4yrate=z5qK7mmQeXmXlErsexIumr6IzfvGlQHwawesome,
6HUjFhA1ZbN3bRZmdKDaAE0Vjf0)
thanks a lot for the help!!
OVdf2EaDJcQrpWULd0)
(/w 22
orkouts/4(/w 17
orkouts/4-
daydayreply (/comment/reply/4474/21895)
pow er- pow ermuscle- muscleburn- burnw orkout-w orkoutdsouza
split.html?
split.html?
Posted Tue, 11/13/2012 - 12:17
rate=Bw rate=b92RA8QF_5xqIy_fFUIUzuqFftFFRbFB51dKvZvzymY)
jJdQdjxyx_rw yRFTzQjOpG3u8F0QYtHHOKzGS_MSc)
can i combine it like thisMonday - Legs, Tue- Rest Day, Wednesday - Back and forearms and calves,
Friday- chest and biceps and sunday - shoulder, triceps
(/w 15
orkouts/4(/w 15
pow er- pow ermuscle- muscleburn- burnw orkout-w orkoutrobertq
split.html?
split.html?
Posted Wed, 06/30/2010 - 15:19
rate=kfiXrate=R6L4sRAtegq5n6ZzWvdjRnS6x4vSv5FK0Dy7nnFQu8s)
thatsOFScqQTK3ArLrPCOEHh9Lyrt3BHp1PpFeQSalk)
looks good to me too I train mon-fri only wed off
(/w 18
orkouts/4(/w 15
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnGaryw orkout-w orkoutsplit.html?
split.html?
Posted Thu, 07/22/2010 - 14:01
rate=PIgtgcGCFQWfPegBdkCdFqRjkjdQ3AIjQkFuJtj6iA0)
rate=qJy8oOXq6W6x5OKSw Hi Steve. B8yLd1FrySbM0guEODqQAqfJY)
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.
(/w 15
orkouts/4(/w 16
orkouts/4daydaypow er- pow ermuscle- muscle-
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.
(/w 23
orkouts/4(/w 22
pow er- pow ermuscle- muscleburn- burnw orkoutTriw orkoutsplit.html?
split.html?
Posted Tue, 12/14/2010 - 20:04
rate=w xNWPGd2xSY4mr27M5lLyuMbazSdcHJzKlYiw
rate=xYTqtVzXS3pMqEfhK592KKSh3DbDRBDbbfZES8osWUw
ek_gAo)
)
Steve,
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?
(/w 18
orkouts/4(/w 16
pow er- pow ermuscle- muscleburn- burnw orkout-w orkoutTommy
split.html?
split.html?
Posted Thu, 01/13/2011 - 16:10
rate=y9tRKtt1ZQsb1zdVesC88rate=AP0V7v7Oe5n7gQO_pJolPqYIgV5OEw kdqCaHaJlw enk)
KH8UzQzAfnKENdxq9k6SU)
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?
(/w 22
orkouts/4(/w 13
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutferhat
split.html?
split.html?
Posted Wed, 05/12/2010 - 17:06
rate=rnOVZt3x1w
rate=BCP8XQLLK82siukBJAhJVQe7t2J8icNNKoDxz8kzEZw 0YEUh2m_How will i decide vFf_ngthe right
weight?
pn6FNtLtw
uyIMRU)
)
(/w 13
orkouts/4(/w 22
split.html?
split.html?
Posted Thu, 05/13/2010 - 08:26
rate=w U7mB7toxI08KdnFvcENgI_4rate=D_JGQIjTHHCeT8_CXh0vn0hm7ZNFd4fNH7pklfuJPak)
iHSYtBva9OKMbjFw
Use as muchQQ)
weight as you can with good form on
each exercise without training to
failure.
(/w 20
orkouts/4(/w 16
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutchris
split.html?
split.html?
Posted Wed, 05/12/2010 - 18:55
rate=44KkOamGpW_Ri6o1rUuqrate=GzAqdQuJpzHyqQrAWWqrH3jpI2rEtZuz9YdCfhXdCDU)
ruszpoc_77M_Zu5IviMWjc)
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?
(/w 15
orkouts/4(/w 16
split.html?
split.html?
Posted Thu, 05/13/2010 - 08:52
rate=kitEGQ2fotWrate=P1lCF9DeWJgc0w S2eCdkUsqD8tJPD5_j5u8JljKN1H8)
blnVPljhZqrC2go8onkLlCUo2BGA7Gs)
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.
(/w 19
orkouts/4(/w 22
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkoutEnoc
Ayalaw orkoutsplit.html?
split.html?
Posted Wed, 05/12/2010 - 18:56
rate=HYmDHU3ji2_JZZg6zWaQdXZ5K0rate=Sksl7fVApe21RBRAeaQ5iYgnksvmV44uBjqjn75eGiI)
I just2p3fVpElBS9v9DF0)
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.
(/w 15
orkouts/4(/w 18
split.html?
split.html?
Posted Thu, 05/13/2010 - 08:50
rate=5cPoPJ1lasji6arate=3kYCramQp5PqHSG5vk_vDs4hydy95iAicsuK_65I_M)
anCBxSSYcQHTdxNRIC2HIk2uLw
You're
welcome. At least you 7Q)
have
the training down. Best of luck with the dieting.
(/w 19
orkouts/4(/w 22
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnAjayw orkout-w orkoutsplit.html?
split.html?
Posted Thu, 05/13/2010 - 10:14
rate=_6W2OcUTWE2kAhgHvpYIQ0kk4mP70Ohrate=FeHuAsgbkaNiiBTTmxrR_0tckSyqs9gsBPTKThAvdE)
I was9sH4ir8TgiY)
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
(/w 15
orkouts/4(/w 18
split.html?
split.html?
Posted
Thu, 05/13/2010 - 14:34
rate=C4eux2BxRlh6omw
RVCcT30F5MCcECsdnYutDl73NuJA)
rate=Bfhus9xPIsXARhE6hJVT__9mXUeYFYouiov7could alternate if you like. I don't see anything
EvhghrNI)
wrong with that approach.
(/w 17
orkouts/4(/w 13
pow er- pow ermuscle- muscleburn- burnRyanw orkout-w orkoutsplit.html?
split.html?
Posted Thu, 05/13/2010 - 10:34
rate=PX6bx0Grate=eLXPjUnoHJKhL_IRjnXRl7JR3XhgbKS0LYHi1sQvXH8)
AdeQg7bw
00xZ8r24)
Just Zk91gVyq4CgKPaKw
want to give props
to this b1w
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?
(/w 10
orkouts/4(/w 16
split.html?
split.html?
Posted Thu, 05/13/2010 - 14:31
rate=Tx4kr3zMIasmudYYJEkZM5CXYTZTYE5BCe1Mqcrate=lo4QPNX4)
XsaK16Z9MazrWta9hyExzx4FzMt_02L8RyW8GY)
I did
it for 10 years or so...
You can continue using it as long as you'd like.

(/w 21
orkouts/4(/w 17
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkoutw orkoutHans
split.html?
split.html?
Posted Tue, 05/18/2010 - 01:15
rate=nQp7Ptj1P4KktfoGIX1lBNk09S98nkXYB7DdYfX1bro)
rate=8d8l5M2B5yKmeHWndfhc2dGIw bEx1V9LIJnzUkrEdMM)
how long should we breaking between each set for power, muscle and reps?
(/w 15
orkouts/4(/w 16
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutsplit.html?
split.html?
Steve
rate=MzjTA7hruZYQTaWw
rate=RyLdXVBH4AGoXIWQjWnBUzdkX0JHqBuMYKtO8IlKgho)
Npbq96JJn_SUp7JxIjCRkcsYxZw )
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.
(/w 18
orkouts/4(/w 12
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnGinow orkout-w orkoutsplit.html?
split.html?
Posted Mon, 01/31/2011 - 03:22
rate=mhJTx2TPTOX2e9bkK5evUp6OqMScx3AguPWsduvLZgw
rate=JCJHp)
pDkdE2TzYxWuBrl9ghi, i've been
doing this routine for about 2 months now,
OuQFZKKutz2PCxWXxqY)
was just wondering if i should

change some of the exercises or not. Awesome routine by the way
(/w 11
orkouts/4(/w 19
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutKC
split.html?
split.html?
Posted Thu, 05/13/2010 - 17:12
rate=pkOTOpw
rate=eqsukD9XlCHmEkrp4TCApLlEQC5IiRCDRYWE1IqXLCI)
iPm9SYo7zzKiHi SteveZCBveo85bb0J_8jmx9W3yhM)
-
How much rest should we get between sets? Exercises? This questions applies to all of the
PowerMuscleBurn routines....
(/w 18
orkouts/4(/w 12
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutRob
split.html?
split.html?
Posted Thu, 05/13/2010 - 19:13
rate=GS3BW5imKPZK4PoD_e1zDdxArate=6qXS28Ubd_rh5dpUQEMSlw y4k4mPy82LPvfWPqI0MaRWrPGiYmndLw
cq_AHM)
)
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?
(/w 14
orkouts/4(/w 13
split.html?
split.html?
Posted Fri, 05/14/2010 - 09:17
rate=luMYn7UiRd1lqlyYO9tNHqxrate=cKafmOJDhkhqF7mAoqazbq5dfy_zKJzzZHNzgXMBxIBIhLWs1w
1mOuQ)
One
bodycuqpv8)
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.
(/w 20
orkouts/4(/w 15
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnJackw orkout-w orkoutsplit.html?
split.html?
Posted Fri, 05/14/2010 - 03:08
rate=fd18lIMMIx8LfXfmO6Sf8aiiJMziSiOXuTNj7u_fjrM)
rate=a7yvyhbcn2VBuyVU1uLAAXeSGMVYA4w 757eg2FMRWjY)
Hi how could i adjust this to 3 days split training?

Please advise
Thanks
(/w 12
orkouts/4(/w 15
split.html?
split.html?
Posted Fri, 05/14/2010 - 09:14
rate=uljHzgew
rate=8Q9aA0EtDYuesPcNe2BBzUYdb5tjHEzuqNY4aKlyb74)
x_BtOgpjyOthGA_IUYEij9Y8yr9G2jJ1o4)
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
(/w 16
orkouts/4(/w 16
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkoutjaiew orkoutsplit.html?
split.html?
Posted Tue, 08/17/2010 - 17:52
rate=87Xkuir9CMNcIK8VvS4CbWGrate=MMrOz0P_2tQbe3KpLWvMEf8rGTeeO4SdpYhhzYXTrOIJBjLQA3rdYoOPW0)
42I) on doing the 3 day split with Chest and arms
I plan
on day 1. Which should I do first
triceps or biceps?
thanks
(/w 13
orkouts/4(/w 18
split.html?
split.html?
Posted Wed, 08/18/2010 - 14:45
rate=BWOFBKyf65xdDGx1SK3YLPdHQqrSQVU27zyqhw
rate=kUfC94mTe7t0sugREHR2jrSkuv6kte3agH05uUFV6zc)
pThgo)
I would suggest biceps first. This will allow your triceps to rest a bit after chest.
(/w 13
orkouts/4(/w 13
pow er- pow ermuscle- muscleburn- burnw orkoutw orkoutZeljko
split.html?
split.html?
Posted Wed, 03/07/2012 - 12:10
rate=w cy_n5MyCTpyMDfY6OM8zShuI3WCUi0j2vl55WRDtQk)
rate=mLlzZDfCXr1ASHRqL74NBn7D2yJThAhIVzsY7LtDkUE)
Hi steve, should i combine this program with something else or do i only

repeat this one every week?
(/w 12
orkouts/4(/w 16
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutjack
split.html?
split.html?
Posted Fri, 05/14/2010 - 03:21
rate=-2fQmEyxURlKdiKp4t_5sPB3usLIcq0Fz7VExrdOlp4)
rate=bUUmH31b5sUuCZW34tDDrEatVeOGCould i split to 3 days?914yfHvC30Qm4)
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
(/w 13
orkouts/4(/w 15
split.html?
split.html?
Posted Fri, 05/14/2010 - 09:12
rate=pn5_944y9w
rate=CaAE9D6bDIBbiylO3eX5nEusr6EQMzOlBdkPnfaf6q2sr9u2l2H9zuWxAGA1rQNY)
2tqnPboGOEo)
Absolutely.
I used a 3 day split for many years.
(/w 11
orkouts/4(/w 16
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutRichard
M.
split.html?
split.html?
Posted Fri, 09/10/2010 - 14:34
rate=- rate=G8zhHSSvruyftSGveG0QDfIMDrxANxzsHbC1P6I_qQaeh3bBS2DQWR3kiVbKQqnozSf50EZURgCT0SrXU)
followGqNk)
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.
(/w 14
orkouts/4(/w 15
split.html?
split.html?
Posted Sun, 09/12/2010 - 08:52
rate=guOyJ7drate=M3Co6WzE7HI3dQaw HoDkFLTUaIMn29P7ECviaUkxCV8)
3hPwHi
L8ID7IselGrJvJ5397BtSUbIs8g3Sm8)
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.
(/w 15
orkouts/4(/w 14
orkouts/4daydaypow er- pow ermuscle- muscleburn- burnw orkout-w orkoutMJ
split.html?
split.html?
Posted Fri, 05/14/2010 - 04:12
rate=xEpmdLBhK3Ha_yXH0OheT6WN2YvADr3DELQIZB4ew
rate=UAVStsPi_a_4uUTGn1JYpJB985G2QKvcw APwYc)
HbR742s)
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
(/w 15
orkouts/4(/w 20
split.html?
split.html?
Posted Fri, 05/14/2010 - 09:11
rate=OQ_mhbjCbb_gx6sStsUAczDoTAzOVkHzDr_CG7tAQ_8)
rate=RWeptMSXSL68WYFL07MsybAjGi_q8e2BR90A02YNL3E)
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.
(/w 17
orkouts/4(/w 16
pow er- pow ermuscle- muscleburn- burnw orkout-w orkoutranjit
split.html?
split.html?
Posted Fri, 05/14/2010 - 05:19
rate=NjD-rate=hWqm_w dj3Srf1w qVDhSYo_gVQoIxvonINCMVFNhyP10)
S7GZjjNoQDXn0xehiFMbnib2_w
My question
is- for How muchnc2HgxhaOhKUA)
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.
(/w 367
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er-m
uscle-burn-w orkout-split.htm l)
w orkout- w
orkoutsplit.html?split.html?
2 (/w orkouts/4-day-pow
er-muscle-burn-w
orkout-split.html?page=1)
rate=1BnSBWfDE_jErate=abuZatUH8jN8Qu0IJThB2ZcWncOGiWUFzhBqsuHpFU4)
_xmLRYmLtkWaBpkequ4w IKW0P9GT1I)
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Build Muscle, Lose Fat

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Barbell, Cables, Dumbbells, EZ Bar,

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4 Day Power Muscle Burn Split

Standing Barbell Curl

Cable Preacher Curl

Quads and Hamstrings

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Shoulders and Triceps

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Lyle C. Monroe III

set. You could also do dumbbell

what is the alternate of cable preacher curl (burn set) ?