Power Muscle Burn: 4-Day Training Program for Muscle Growth | Hardworkout Magazine
Key takeaways
- Power Muscle Burn is a four-day strength programme that splits every muscle group into three parts: heavy Power sets, moderate Muscle sets and high-repetition Burn sets.
- Power sets use 3-5 repetitions for strength, Muscle sets use 6-12 repetitions for muscle growth, and Burn sets use a weight you can handle for about 15-20 repetitions until 40 total repetitions are completed.
- The weight is increased when you reach 5 repetitions in every Power set, 12 repetitions in every Muscle set, or at least 25 repetitions before the first break in a Burn set.
- The four sessions are placed on Monday, Wednesday, Thursday and Saturday, with rest or active recovery such as walking, easy cycling, mobility work or light yoga on the remaining days.
- Power and Muscle sets should be stopped when the next repetition can no longer be performed with good technique, rather than taken to failure.
Who is Power Muscle Burn for?
Power Muscle Burn is suitable for those who have been strength training for a while and wish to become stronger and build more muscle. You should be familiar with basic exercises such as squats, bench press, and deadlifts, and be accustomed to training with heavy weights.
The training program consists of four sessions per week and is therefore best suited for those who train regularly. It can be followed over several weeks as long as you are making progress and recovering well between sessions.
In short
Power Muscle Burn is a four-day training program for those who want to increase both strength and muscle mass.
Each training session includes Power, Muscle, and Burn sets with different numbers of repetitions and different goals.
The Power sets are performed heavy with 3-5 repetitions and primarily focus on strength.
Muscle sets consist of 6-12 repetitions and primarily focus on muscle growth.
Burn sets use lighter weights and many repetitions to train muscular endurance and contribute to more muscle growth.
The four strength sessions are distributed throughout the week with rest or active recovery between several of the sessions.
Progression is based on progressive overload, where you gradually manage more repetitions and increase the weights.
The program can be adjusted by modifying the number of sets and repetitions or swapping out certain exercises.
About the program
The training of each muscle group is divided into three parts: Power, Muscle, and Burn.
Power is the heavy part, with few repetitions and a focus on increasing strength. Muscle consists of more repetitions and primarily focuses on muscle growth. Burn is performed with lighter weights and many repetitions, training muscular endurance while the sets can also contribute to more muscle growth.
In the Power sets, you do 3-5 repetitions, while the Muscle sets consist of 6-12. In the Burn sets, you choose a weight you can manage for about 15-20 repetitions. When you can no longer do more, take a short break and continue until you have completed 40 repetitions in total.
The heaviest sets are used for basic exercises such as bench press, squats, and deadlifts.
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The training week can be divided as follows
- Monday: Chest and biceps
- Tuesday: Rest / active recovery
- Wednesday: Front and back thighs
- Thursday: Shoulders and triceps
- Friday: Rest / active recovery
- Saturday: Back, calves, and abs
- Sunday: Rest / active recovery
What should you do on the rest days?
On rest days, you can either take a complete break or choose light activities such as walking, easy cycling, mobility training, or light yoga.
Active recovery increases blood circulation without exhausting the body and can help reduce soreness and speed up the recovery process between sessions.
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Monday: Session 1 – Chest
- Bench press (Power): 4 sets × 3-5 reps
- Incline bench press with bar (Muscle): 2-3 sets × 6-12 reps
- Dumbbell bench press (Muscle): 2-3 sets × 6-12 reps
- Dumbbell flyes (Burn): 2 sets × 40 reps
Biceps
- Hammer curl across the body (Power): 2 sets × 3-5 reps
- Standing bicep curl with bar (Muscle): 2-3 sets × 6-12 reps
- Preacher curl in cable (Burn): 1-2 sets × 40 reps
Wednesday: Session 2 – Front and back thighs
Front thighs
- Squats (Power): 4 sets × 3-5 reps
- Leg press (Muscle): 2-3 sets × 6-12 reps
- Front squat (Muscle): 2-3 sets × 6-12 reps
- Leg press (Burn): 2 sets × 40 reps
Back thighs
- Romanian deadlift (Power): 2-4 sets × 3-5 reps
- Romanian deadlift or leg curl (Muscle): 2-3 sets × 6-12 reps
- Leg curl (Burn): 1 set × 40 reps
