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4-Day Power-Muscle Burn Split

Editor Editor
09/08/2023
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This building workout is designed to maximize progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets.

Workout plan of the week

Duration: 12 Weeks

Day 1 – Chest and Biceps

PreviewExerciseSetsRepsMuscle Group
Bench Press Preview Bench Press43 to 5Chest
Incline Bench Press Preview Incline Bench Press2-36 to 12Chest
Dumbbell Bench Press Preview Dumbbell Bench Press2-36 to 12Chest
Dumbbell Flys Preview Dumbbell Flys – Burn240Chest
Alternate Hammer Curl Preview Alternate Hammer Curl2-36 to 12Biceps
Standing Barbell Curl Preview Standing Barbell Curl1-240Biceps
Cable Preacher Curl Preview Cable Preacher Curl2-36 to 12Biceps

Day 3 – Quads and Hamstrings

PreviewExerciseSetsRepsMuscle Group
Squat Preview Squat43 to 5Quads
Leg Press Preview Leg Press2-36 to 12Quads
Front Squat Preview Front Squat2-36 to 12Quads
Leg Press Preview Leg Press – Burn240Quads
Romanian Deadlift Preview Romanian Deadlift2-43 to 5Hamstrings
Leg Curl Preview Leg Curl2-36 to 12Hamstrings
Leg Curl Preview Leg Curl – Burn140Hamstrings

Day 4 – Shoulders and Triceps

PreviewExerciseSetsRepsMuscle Group
Seated Barbell Press Preview Seated Barbell Press43 to 5Shoulders
Seated Arnold Press Preview Seated Arnold Press2-36 to 12Shoulders
Barbell Front Raise Preview Barbell Front Raise2-36 to 12Shoulders
Dumbbell Lateral Raise Preview Dumbbell Lateral Raise – Burn240Shoulders
Closegrip Bench Press Preview Closegrip Bench Press23 to 5Triceps
Dumbbell Overhead Extension Preview Dumbbell Overhead Extension Seated26 to 12Triceps
Skullcrusher Preview Skullcrusher26 to 12Triceps
Cable Tricep Extension Preview Cable Tricep Extension – Burn140Triceps

Day 6 – Back, Calves, and Abs

PreviewExerciseSetsRepsMuscle Group
Deadlift Preview Deadlift2-43 to 5Hamstrings
Barbell Rows Preview Barbell Rows2-36 to 12Upper Back
Lat Pull Down Preview Lat Pull Down2-36 to 12Lats
Seated Cable Row Preview Seated Cable Row – Burn240Upper Back
Deadlift Preview Seated Calf Raise2-310 to 15Calves
45 Degree Calf Raise Preview 45 Degree Calf Raise – Burn240Calves

**Perform Ab work of choice**

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