Power Muscle Burn — Five Days

For twelve weeks, train chest and triceps, back and traps, quads and calves, rest, shoulders and biceps, deadlift and hamstrings, then rest. These are five workouts each week. Start with the smaller set counts. For power work, use one weight across three-to-five-repetition sets and increase it next time once every set reaches five. For muscle work, use one weight across six-to-twelve-repetition sets and increase it once every set reaches twelve. Each burn effort totals forty repetitions: aim for fifteen to twenty before the first brief rest, then continue in bouts of one to three until you reach exactly forty. It is fine to exceed the opening target; twenty-five reps before the first pause earns a heavier weight next time. Choose your starting weights and later increases. Stop before a repetition you expect to fail.

• Adjustable bench
• Barbell
• Cable stack
• Dumbbells
• Flat bench
• Lat pulldown machine
• Leg press machine
• Preacher support bench
• Seated calf machine
• Squat rack