3 Day Power Muscle Burn Workout Split _ Muscle & Strength

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Main Goal: Build Muscle

Workout Type: Split

Training Level: Intermediate

Days Per Week: 3

Equipment Required: Barbell, Bodyweight, Dumbbells, EZ Bar,

Machines

Target Gender: Male & Female

Author: Steve Shaw (/authors/steve-shaw.html)

Recommended

supplements for this

workout:

1. Protein Powder

(/store/category/protein.html)

2. Creatine Monohydrate (/expert-

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3. BCAA Intra-Workout (/expert-

guides/bcaas)

4. Multivitamin

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minerals/multivitamins.html)

5. Essential Fats (EFAs)

(/store/category/oils-

efas/efas.html)

3 Day Power Muscle Burn Workout Split

Finally! A three day workout split variation for the wildly popular Power, Muscle, Burn

muscle building system. Thousands of people have used this system successfully.

Workout Summary

Workout Description

For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. I apologize

for it taking so long, but I wanted to do it right.

While there are many ways to structure a 3 day split, the following variation works fairly well for the Power,

Muscle, Burn system:

Day 1 - Chest (/exercises/chest.html) and Back (/exercises/middle-back.html)

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Day 2 - Legs

Day 3 - Off

Day 4 - Shoulders (/exercises/shoulders.html) and Arms

Day 5 - Off

Day 6 - Off

Day 7 - Off

You will notice that the program includes a nice 3 day layoff after working arms. This will provide you with

plenty of rest before targetting chest and back again.

For more information on the Power Muscle Burn training approach, please read:

Power Muscle Burn 4 Day Workout Split (/workouts/4-day-power-muscle-burn-workout-split.html). 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.

Power Muscle Burn 5 Day Powerbuilding Split (/workouts/power-muscle-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-and-

supplement-plan.html). Ready to grow? It's time to get your bulk on! Maximize Power Muscle Burn

training by following this diet and supplementation plan.

Chest and Back

Chest

Exercise Sets Reps

Bench Press (/exercises/barbell-bench-press.html) -

Power

4 3 to 5

Incline Dumbbell Bench Press (/exercises/incline-

dumbbell-bench-press.html) - Muscle

2-3 6 to 12

Hammer Strength Bench Press (/exercises/hammer-

strength-bench-press.html) - Muscle

2-3 6 to 12

Pec Dec (/exercises/pec-dec.html) - Burn 2 40

Back

Exercise Sets Reps

Deadlift (/exercises/deadlifts.html) - Power 2 3 to 5

Dumbbell Row (/exercises/one-arm-dumbbell-row.html)

- Muscle

2-3 6 to 12

Lat Pull Down (/exercises/lat-pull-down.html) - Muscle 2-3 6 to 12

Seated Cable Row (/exercises/seated-row.html) - Burn 1-2 40

Traps

Exercise Sets Reps

Power Barbell Shrug (/exercises/barbell-shrug.html) -

Muscle

2-3 6 to 12

Dumbbell Shrug (/exercises/dumbbell-shrugs.html) -

Burn

1-2 40

Legs

Quads

Exercise Sets Reps

Squat (/exercises/squat.html) - Power 4 3 to 5

Leg Press (/exercises/45-degree-leg-press.html) -

Muscle

2-3 6 to 12

Front Squat (/exercises/front-squat.html) - Muscle 2-3 6 to 12

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(/expert-guides/muscle-building)

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Leg Press (/exercises/45-degree-leg-press.html) -

Burn

2 40

Hamstrings

Exercise Sets Reps

Stiff Leg Deadlift (/exercises/stiff-leg-deadlift-aka-

romanian-deadlift.html) - Power

2 3 to 5

Dumbbell Stiff Leg Deadlift (/exercises/dumbbell-stiff-

leg-deadlift.html) - Muscle

2-3 6 to 12

Leg Curl (/exercises/leg-curl.html) - Burn 1-2 40

Calves

Exercise Sets Reps

Seated Calf Raise (/exercises/seated-calf-raise.html) -

Muscle

2-3 6 to 12

Leg Press Calf Raise (/exercises/45-degress-calf-

press.html) - Burn

1-2 40

Abs

Exercise Sets Reps

Weighted Decline Sit Ups (/exercises/decline-

situp.html) - Muscle

2-3 6 to 12

Cable Crunch (/exercises/cable-crunch.html) - Burn 1-2 40

Shoulders and Arms

Shoulders

Exercise Sets Reps

Seated Overhead Press (/exercises/seated-shoulder-

press.html) - Power

4 3 to 5

Seated Arnold Press (/exercises/seated-arnold-

press.html) - Muscle

2-3 6 to 12

Upright Row (/exercises/upright-row.html) - Muscle 2-3 6 to 12

Dumbbell Lateral Raise (/exercises/dumbbell-lateral-

raise.html) - Burn

2 40

Arms

Exercise Sets Reps

Close Grip Bench Press (/exercises/close-grip-bench-

press.html) - Power

2 3 to 5

Pinwheel Curl (/exercises/hammer-curl-across-the-

body.html) - Power

2 3 to 5

Skullcrusher (/exercises/ez-bar-skullcrusher.html) -

Muscle

2-3 6 to 12

Standing Barbell Curl (/exercises/standing-barbell-

curl.html) - Muscle

2-3 6 to 12

Cable Tricep Extension (/exercises/tricep-

extension.html) - Burn

1-2 40

Cable Preacher Curl (/exercises/preacher-cable-

curl.html) - Burn

1-2 40

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Comments (79) Add a comment

(/w orkouts/3-

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reply (/comment/reply/46978/229585)

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Related Workouts

RELATED SUPPLEMENTS

Alex

Posted Mon, 04/08/2013 - 17:39

Hi, for my split I do

biceps/ shoulders - Monday

Chest/ legs - Wednesday

Triceps/ back - Thursday

Would you suggest changing to your split instead or sticking with what I do?

Steve

Posted Mon, 04/08/2013 - 18:45

If what you are doing is working I wouldn't change anything.

Adam

Posted Mon, 04/08/2013 - 19:23

I would do something like this:

(/workouts/4-day-power-

muscle-burn-workout-

split.html)

4 Day Power Muscle Burn

Workout Split! (/workouts/4-

day-power-muscle-burn-

workout-split.html)

(/workouts/power-muscle-

burn-5-day-powerbuilding-

split.html)

Power Muscle Burn 5 Day

Powerbuilding Split

(/workouts/power-muscle-

burn-5-day-powerbuilding-

split.html)

(/workouts/power-8-

workout-3-day-split)

Power 8 Workout 3 Day

Split (/workouts/power-8-

workout-3-day-split)

(/workouts/shaun--s-3-day-

muscle-building-split.html)

Pack on mass in only 3 days

per week!

(/workouts/shaun--s-3-day-

muscle-building-split.html)

80

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Average: 3.9 (34 votes)

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ABOUT THE AUTHOR

Steve Shaw (/authors/steve-shaw.html)

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 (/authors/steve-shaw.html)

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Chest/Bi's

Back/Tri's

Legs/Shoulders

Yours is ok but doing two big muscles in the same day i.e. chest and legs you're going to

be zapped after the first muscle group. I personally like doing the push/pull method.

Rich

Posted Mon, 04/08/2013 - 19:20

Nice workout Steve!! Thanks!

Steve

Posted Mon, 04/08/2013 - 22:10

Thanks!

Ben

Posted Mon, 04/08/2013 - 19:31

Hi Steve, great program layout. Quick question around rest periods here. As I only get about

45 min lifting time in the gym per session what's the quickest rest period you recommend with

this program? Would resting less take away from the effectiveness of the program? - Thanks

Steve

Posted Mon, 04/08/2013 - 22:11

This will be tough to do in 45 minutes but you can certainly try and see how things shake

out. I would rest 90 seconds between power sets, 60 seconds between muscle sets, and

do the minimum number of sets listed. See how long that takes and then go from there.

Ben

Posted Tue, 04/09/2013 - 00:34

Thanks Steve. Appreciated!

Bryan

Posted Mon, 04/08/2013 - 21:27

Hey Steve I've got a question, so umm i'm trying to gain some muscle mass & get bigger but i

also wanna work on some cardio and get a 6-8 pack if possible. So if i do cardio will it

decrease my muscle mass? can i do cardio? if so for how long should i run on my cardio

days. please get back to me... BTW GO WORKOUT HERE ILL TEST THIS WORKOUT OUT

NEXT WEEK

Steve

Posted Mon, 04/08/2013 - 22:13

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8

Going after both the goals of gaining mass and losing fat at the same time will most likely

not work. I recommend focusing on one goal at a time. That is how the bodybuilders do it.

Carson

Posted Mon, 04/08/2013 - 23:34

Steve,

Somewhat related to the above question, so is the difference between this (bulking) program

and other (cutting) programs the actual lifts done, food (protein/calories) ingested, rest time,

or....? I"m sure it's a combination of the three, but I'm just hoping that it's possible to lift

heavier for muscles, but mitigate that with cardo and/or diet for fat loss. Am I (or how am I)

misguided in this "belief"?

Steve

Posted Tue, 04/09/2013 - 00:27

Hi Carson,

The only difference between bulking and cutting programs is diet. You have to train the

same way while cutting or you risk losing muscle mass. While cutting you slowly dial your

diet in to lose weight optimally, then slowly add more cardio only if needed.

Ahin Khan

Posted Fri, 04/26/2013 - 11:39

Hey steve, can i do cable standing curl instead of cable preacher curl as i cant move

the preacher bench to the cables? :)

Carson

Posted Tue, 04/09/2013 - 01:21

Thanks. Makes sense. One more question on this thread, for when I do decide to resume

lifting for strength, what's your recommendation/preference between this (3 or 4-day

variation) and the rest-pause workout you previously posted? I know you said you've done

both in your own lifting career. I'm wondering the strengths of either workout comparatively.

chetaan

Posted Tue, 04/09/2013 - 08:16

when you say Bench Press - Power

and Dumbbell Stiff Leg Deadlift - Muscle

what does the power and muscle exactly mean?? can you please explain in detail??

Moritz D

Posted Tue, 04/09/2013 - 09:24

Is this better then the Power 8 3 day splt? What would you recommned? I feel like the power8

is really time intense?!


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Moritz D

Posted Tue, 04/09/2013 - 09:37

What about Tuesday - Back and Chest and Thursday/Friday legs (based on schedule) and

Saturday arms+ shoulders ?

Ravi

Posted Tue, 04/09/2013 - 14:39

Hey Steve,

You have mention 3 day/week workout. I want to do 4-5 days a week. So Which additional

exercise I can do in other 1-2 days and which day should I do that?

Thanks,

Mike

Posted Tue, 04/09/2013 - 16:45

Hi Steve,

Nice workout. I am currently using a toning workout that's a 3 day split. I have been at it for 7

weeks and have seen good results of weight loss. I am modifying this work out to focus on

getting abs with better dieting, more cardio and more ab workouts.

Once I slim down and hopefully get abs I would like to do this workout since 3 days works well

with my schedule.

Question though, How much cardio days do you recommend with this workout and how many

minutes should be spent? Should it be done on the workout days? If so, before or after?

Thanks for the advice.

Charlie

Posted Wed, 04/10/2013 - 03:54

This workout looks great Steve, I think I'll give it a crack once I'm done on your Ex-Hardgainer

workout.

Limiting factors? Must eat more food...simple right?

Neil

Posted Wed, 04/10/2013 - 07:46

Hi steve,

I've been using your Power Muscle Burn workout for around 7 weeks now, I started off doing

a three day split:

Mon: Shoulders and Arms

Tue: Legs

Thur: Chest, Back and Abs,

As my gym buddy couldn't do Fridays, since he's left I've started doing the full 4 day split. I

have a few questions:

1) I notice on the 4 day split there is no power shrugs or traps exercises, I assumed they

were covered in the compound exercises but now I see them in the 3 day split I was

wondering if I should add them?

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3 (/w orkouts/3-

day-

pow er-

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burn?

rate=w bSBzkZeNVkdHz9GNImeoX_WJ4RF10AMx09r3xM5TQU)

4


2) I replaced front squats with leg extension on the quad day as I didn't like the feeling of

having a heavy bar rested on my arms, is this ok or are the front squats one of those key

exercises I really shouldn't leave out.

Overall loving the progress, in a short time my deadlifting has gone from around 60kg to

120kg for the 5 reps and I'm squating over 100kg. Thanks.

Stephen

Posted Wed, 04/10/2013 - 10:37

of all the Power Muscle Burn splits which one would you recommend for best results?

provided that time is not a problem.

Si

Posted Wed, 04/10/2013 - 11:46

I've been lifting on and off for a few years. I'm looking to get back in to gaining mass and

strength after a 6 month stop gap. Is this workout suitable for me to get back in to with (3 day

split)?

Many thanks

Gie

Posted Wed, 04/10/2013 - 12:50

Hi Steve this is Gie from Philippines. I want to try this program but I do run 5km twice a week.

Do I need to cut my cardio activity to achieve the goal for this program or is it ok to do my

cardio routine at the same time doing this program? Thanks Steve.

Joey

Posted Wed, 04/10/2013 - 15:05

It's perfectly fine to keep up with your cardio. You will need to make sure you're eating

enough to make up for the calories burned.

Neil

Posted Thu, 04/11/2013 - 08:10

Hi Steve.

Thanks for these workouts, I've been using your power muscle burn system for a couple of

weeks and getting amazing results. I was doing a 3 day version very similar to this with

Thursday and Monday swapped, so good to see I had it about right. I've switched to the 4

day now as my Fridays have freed up. I notice in this workout and in the 5 day you included

traps, yet not in the 4. Is this an oversight or are they covered by the compound lifting?

Should I throw some shrugs into back day? Also I swapped front squats for leg extension as I

hate having the bar across my arms. Is this ok or should I "man up" and do the front squats.

Once again thanks, my deadlift has gone from 60kg to 125kg (5 reps) in 2 months, I always

used to avoid the big lifts, now I've embraced them I've noticed huge improvements, cheers.

(/w orkouts/3-

day-

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rate=gw XRw YrNDo8vxGcTWZgmT4w fEXyyD-

jYqs_ltgZ93gk)

3 (/w orkouts/3-

day-

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burn?

rate=H0OYGppnKbELKlhT30sCWFt5cnTeIp5Ev15umObdjj0)

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(/w orkouts/3-

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rate=GmPFxDn-

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3


(/w orkouts/3-

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rate=jkFN9bXVKw 9c-

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4 (/w orkouts/3-

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rate=H6D0I_ncTRovjt8Lf3NNAHCRnyaraTaeUPpFhyogevI)

3


(/w orkouts/3-

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rate=ZEdETMPzpjVqnr_vpmW273gdqGLh-

hqIFt18NeARsmM)

3 (/w orkouts/3-

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rate=zcvzyM_nhFvm18iGGOPvGUchlUO8iTue3oEyo8CFApI)

6


(/w orkouts/3-

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rate=ugps568PUrFWdrKzhw haRTTsq-

YWmp6Ucp5ssVCBBM8)

3 (/w orkouts/3-

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burn?

rate=O5E29cYh4eUtEilf tTmEtU59RVDCK-

II_p9ZoefXWhY)

5


(/w orkouts/3-

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rate=y4nMz3m5QQU9qecelGKnog1gjFFUTFAnohTVDrpveXs)

5 (/w orkouts/3-

day-

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rate=EqUw CFR-

ph-

jnts67TpLh22fvC41dEs5V2RRVDSqw O0)

2


(/w orkouts/3-

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4 (/w orkouts/3-

day-

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rate=gEvlmdoHD8jjgEgH2L_tM7AiN2huND2qLcjw xc7XnYg)

6


G

Posted Thu, 04/11/2013 - 10:45

Hi

How much cardio would start to prevent muscle and strength gains?

Mike

Posted Thu, 04/11/2013 - 16:01

Should the arm workout be done as listed? Meaning alternate each exercise between triceps

and biceps? Or should I do all the triceps exercises then do the bicep exercises?

tmora1

Posted Fri, 04/12/2013 - 18:04

Hello Steve I'm doing this show, but once a month I get to miss one training this ok?

dre

Posted Sat, 04/13/2013 - 10:07

Sub pinwheel curls for weighted pull ups ok?

David

Posted Sat, 04/13/2013 - 17:07

Is this too advanced for someone who has completed 12 weeks of your full body routine?

Steve

Posted Wed, 04/17/2013 - 09:41

Not is you feel you are on track and making gains.

Gilbert

Posted Sun, 04/14/2013 - 19:03

Hi Steve,

i'm really a fan of this site. my last program was the one mucsle per session routine (also

from this site). i've been also starting this program of yours last week as my week one. my

question is, is it sufficient enough taking amino acid before and after my workout? because

its the only supplement i currently have. please advise. thanks a lot!

Steve

Posted Wed, 04/17/2013 - 09:42

Hi Gilbert,

As long as you are eating enough daily protein, then yes, this is absolutely ok.

(/w orkouts/3-

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rate=jw Q26RgvQk7LP1_RJsJcTxoiElapHOzd9bxZgpFaU4o)

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rate=l_3R8gFOSbzN2QKMYXMuABnZCJEZbyygmxzjiDmjoME)

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rate=ULsOVHnRXXrttUU5tH6gKbcVOOd3vOWTtgXicKbWF6M)

2 (/w orkouts/3-

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rate=HljcK0C8fOBSFhSpZRGCkgBOHjmgOySbszhNxyLRyAM)

4


(/w orkouts/3-

day-

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burn?

rate=k6XrPjQ34-

hvxGF6CvDkxpaAw NYK4YYkq_cX347lxe8)

0 (/w orkouts/3-

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rate=pDU4sqdiCz5NFMHKDeFTjroj7EioQubppkAh4GxZTWQ)

5


(/w orkouts/3-

day-

pow er-

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burn?

rate=rLX4p-

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4 (/w orkouts/3-

day-

pow er-

muscle-

burn?

rate=0jYy80SQqL1f9_R0cmaCGR9qer8MPTOLRZI5fDr-

utc)

4


(/w orkouts/3-

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rate=skFD2gLyay6r_bghZmEjuSzqeHKkChOFL7-

-

Yczysh8)

4 (/w orkouts/3-

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rate=f033hyQO8Y3kghanqESDCOfKEEAZlgQhALlrkrfglOs)

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rate=5LRRA44mfRLDA38-

2jhj6LCLzi957KGQ2VSDHbyyHKQ)

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rate=pYkRsPjNX5QVfoWgTE-

hESkumUuS5bfU4ChcWV3ntQk)

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Gilbert

Posted Fri, 04/26/2013 - 19:31

Hi Steve,

In relation to my inquiry about amino acid as my supplement, can you enlighten me

what really is the help of it in muscle building? As ive heard from my collegues, it is

also a protein supplement. Is it correct? What should be the best to take? Protein

powders or amino acids? Please advise. Thanks a lot!

Si

Posted Mon, 04/15/2013 - 05:17

Hi there,

I'm going to start this workout program. I just wondered, silly question maybe, but if the body

feels up to it, is it ok to take less time off - if the body feels up to it?

i.e, if the body feels fine then skip an off day and get back in to it again?

Steve

Posted Wed, 04/17/2013 - 09:35

I don't recommend reducing the rest, no. Try the workout. It's going to leave you plenty

sore.

Aakash Rustagi

Posted Tue, 04/16/2013 - 06:57

Hi,

i do smthing lyk dis for cutting...

monday-chest/tric

tuesday-back/bic

wednesday-shoulder/legs

Aakash Rustagi

Posted Tue, 04/16/2013 - 06:57

Hi,

i do smthing lyk dis for cutting...

monday-chest/tric

tuesday-back/bic

wednesday-shoulder/legs

thursday-abdominal/sides

Aakash Rustagi

Posted Tue, 04/16/2013 - 06:58

hi

(/w orkouts/3-

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rate=j4OIZPK8AM74hf1PSbYq2-

5dK5undSya8oOWQw cFUEQ)

4 (/w orkouts/3-

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rate=5diyLXGYlrYRx4JjG32KXgGLYPmEb9u7eateRn1KgaE)

1


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oX5UsI97oteJ1M)

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rate=lZKw -

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P1H_8Te0689A)

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(/w orkouts/3-

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rate=xxoYKEabrHpBHvyvQXojkiw qfsSQ6SaIUxDkArtKuvU)

5 (/w orkouts/3-

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rate=-

FaKGI_YEgrTcRJkdKajgcLE2JaA63f5iYoTQB9ngeM)

3


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rate=MXXBERi2CqWzuvRcdbyNE7uK_mOaeiSrVdpnVTkzQkw )

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rate=-5U8PGFRK_DIw TYw zZh6dfVkhIMaYziouVGGu9ZgxiM)

4


Noah

Posted Thu, 04/18/2013 - 13:00

Steve,

Currently I play basketball on Monday and Tuesday nights (approx. 1.5 hours each night.) I

count these as my cardio days. Due to my work schedule I condensed the above into a 2 day

split. Legs, back, chest on Wed and arms, shoulders, abs on Thursday. I also have shaded

my workouts towards the lower set lower rep range you have provided to avoid injury or

overall muscle fatigue. Does this sound ok? I am not looking for gains I am just looking for a

good full body workout with the two days I have.

HelderB.

Posted Sat, 04/20/2013 - 10:10

Hi,

I would like to know if i can use this workout routine 6 days in week.

Stan

Posted Mon, 04/22/2013 - 01:18

Hi Steve

I recently started using a new pre-workout supp and my workouts have gotten pretty intense.

I consume whey protein after the session. Lately i have been feeling totally drained and even

nauseous during the rest of the day. Is this common? Am i pushing myself too hard? I am

happy with the gains though. Is there a way around this awful feeling?

Thanks

Stan

Neil

Posted Mon, 04/22/2013 - 03:18

Hi Steve, I have been reading through your programme and was wondering what the weight

ratio is, is it, Power = as heavy a weight as possible, Muscle = a lighter weight, and Burn =

even lighter weight, Cheers Neil

Neil

Posted Fri, 04/26/2013 - 04:09

The rep ranges define the weight. Essentially you will be lifting on the power sets a

weight you can only do between 3 and 5 reps of. Once you get to the stage where you

can do 5 reps in each set you will add more weight next week.

For the muscle sets you will be lifting a weight which you can do between 6 and 12 reps

of, when you manage all the sets at 12 reps you move up in weight.

For the burn sets you use a weight you can do between 15 and 25 reps of, when you

can get to 25 reps without a pause you go up in weight next week.

It will take you a few weeks to work out the right weight for each exercise, you're definitely

better off starting light. Don't do more than the max number of reps in a given set (unless

it's the last set) as you may find you can do 13 in the first set, then 11 then only 8, if you

didn't push for the extra rep on the first set you may have done, say 12,11,10.

(/w orkouts/3-

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w b9O0kV4d1liYXEiUNnmJb-

No03ZclmnLKiU)

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rate=0BX7g0yp8VlBvGSR2f9ser4-

DznA-

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InRca13uSHM8)

3


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rate=6ezD7zW26dxvt2u_4EaQYJPDcIJ3EcKBB0aJvRygPcM)

2 (/w orkouts/3-

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rate=XB093Rqyb6fqOWxp3MeV-

xounQqKuH3RpWpmVHTgaLM)

7


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rate=OE7lbJGYao_Tf4poBM84lw teapVg_iW7Ei3SjYHMcV8)

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EO62E)

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gHvtpc1NjhjeKCDjYfVHw 60)

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rate=Aljz_xdNOsADcoxWckXGRNFogxN9KCYFj_39Aha98nM)

4


(/w orkouts/3-

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rate=SA35MyzKxw cL_LrgrJ3XB-

90uQlcIUw Wh1-

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2 (/w orkouts/3-

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rate=Iw AYaH4UaMdnbLan2CdCvN59Dx-

GfvE07W1OGhMTxec)

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1 (/workouts/3-day-power-muscle-burn) 2 (/w orkouts/3-day-pow er-muscle-burn?page=1)

next (/w orkouts/3-day-pow er-muscle-burn?page=1) last (/w orkouts/3-day-pow er-muscle-burn?page=1)

As an example for my seated barbell press I worked up to 50kg by week 5, then I've done

the following:

wk 5: 4/3/3/2 reps

wk 6: 5/4/4/4 reps

wk 7: 5/5/5/4 reps

wk 8: 5/5/5/5 reps

Next week I will up the weight to 52.5kg.

It may take several weeks to find the right level for some exercises, it's taken me nearly

10 weeks to find a suitable weight for romanian deaadlifts as I hadn't done them before

and started far too light. Don't panic though, you'll find the right weights for everything

eventually, then just concentrate on progression. It's a marathon not a sprint!

Eric

Posted Mon, 04/22/2013 - 18:39

Any way to apply this workout for at home with dumbells, barbell and adjustable bench. No

squat rack so back squats are tough to do since I can't clear a heavy enough weight.

Abdul

Posted Tue, 04/23/2013 - 10:21

How different is this workout than the 5 or 4 day pow burn split in terms of gains & effectivity?

Laszlo

Posted Tue, 04/23/2013 - 13:33

Hi Steve!

Are the biceps/triceps exercises in super sett?

John

Posted Tue, 04/23/2013 - 13:59

Hey Steve, I just started this last week and with just one week my body was soar and feeling

awesome. I Really look forward to trying this for the next few months. I have a question. I am

very tall and lean and trying to gain muscle. Would it be okay to add cardio? the first week I

ran during the three day break. Also, I never heard of the splits, whats the best? 5 day? 4

day? or 3 day? Does it matter? I notice its all intermidiate level. Thanks again for your time.

Joey

Posted Tue, 04/23/2013 - 15:01

I would choose a split that works best with your schedule -- one that you will stick to.

Cardio is totally fine as long as you're eating above and beyond to make up for the

calories burned.

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3 Day Power Muscle Burn Workout Split _ Muscle & Strength

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