Power Muscle Burn 5 Day Powerbuilding Split

Type: Split
Level: Intermediate
Days per week: 5 days
Sex: Male & Female

This 5 day split is for intermediate lifters who are hungry for rapid size and strength gains. You will notice that deadlift is separated from the back workout day, and grouped with hamstring training. This is a very effective approach, and will allow you to not only blast your back and hamstrings, but also increase your deadlift max. Also, by grouping deadlifts with Romanian deadlifts, you will be hitting your lower back one less training day per week, which is always a good thing.

Day 1

Chest and Triceps

Dumbbell bench press

Sets: 2-3 Reps: 6-12

Dumbbell flyes

Sets: 1 Reps: 40

Triceps pushdown

Sets: 1 Reps: 40

Day 3

Back and Traps

Bent over barbell row

Sets: 2-4 Reps: 3-5

Bent over two-arm long bar row

Sets: 2-3 Reps: 6-12

Wide-grip lat pulldown

Sets: 2-3 Reps: 6-12

Seated cable rows

Sets: 1 Reps: 40

Barbell shrug

Sets: 2 Reps: 3-5

Dumbbell shrug

Sets: 2 Reps: 6-12

Smith machine shrug

Sets: 1 Reps: 40

Day 3

Quads and Calves

Barbell squat

Sets: 2-4 Reps: 3-5

Leg press

Sets: 2-3 Reps: 6-12

Front barbell squat

Sets: 2-3 Reps: 6-12

Leg press

Sets: 1 Reps: 40

Seated calf raise

Sets: 2 Reps: 10-15

Day 4 - rest day

Description is empty

No exercises

Day 5

Shoulders and Biceps

Barbell shoulder press

Sets: 2-4 Reps: 3-5

Arnold dumbbell press

Sets: 2-3 Reps: 6-12

Front dumbbell raise

Sets: 2 Reps: 6-12

Side lateral raise

Sets: 1 Reps: 40

Barbell curl

Sets: 2 Reps: 3-5

Preacher curl

Sets: 1-2 Reps: 40

Day 6

Deadlift and Hamstrings

Barbell deadlift

Sets: 2-4 Reps: 3-5

Romanian deadlift

Sets: 3-4 Reps: 6-12

Lying leg curls

Sets: 3-4 Reps: 6-12

Lying leg curls

Sets: 1 Reps: 40

Day 7 - rest day

Description is empty

No exercises