Massive Freak 4 Day Powerbuilding Split

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Those of you that are familiar with my articles know I’ve created hundreds of routines over the years. You also know that I live with a foot in both worlds: strength and muscle. I am a powerbuilder at heart. I want to walk down the street and scare people with my size, and have the strength to back it up.

My Iron Gospel is simple:

There are no magic routines. Remain consistent, choose quality exercises, push for progression and make sure your eating plan matches your goals.

Simple. Brutally effective. A freak-maker.

So with this understood, the question becomes…what is my favorite routine? What style of training swells my testicles and keeps me up at night dreaming of gains? Well kids, this is it. Before I present the workout, let me explain a few things.

In my opinion a well-rounded powerbuilding routine consists of the following approaches. Both of these methods build muscle and strength, and challenges the body – just in a different way.

  1. Strength Work – Heavy, compound movements performed (generally) in the 4 to 8 rep range using weights that are typically greater than 80% of your one rep max. Rage mode engaged, PR or ER. Well, not quite that extreme…but you get the point. Live for progression on these lifts, always using good form.
  2. Volume Work – We’ll be working in the 65 to 80% of one rep max range here. Now that the heavy work is done, it’s time to kill our muscles by cranking up the volume and pushing sets to the limit.

One Arm Dumbbell Row

Remain consistent, choose quality exercises, push for progression and make sure your eating plan matches your goals.

I start with the big hitting compound exercises. Next I move on to volume work, and forge strength and muscle gains by maximizing each set. Try it, back it with a good diet and you’ll gain like a monster.

So without further ado, it’s grow time.

How to Build a Freak

Here is a sample schedule.

  • Day 1 – Quads, Hamstrings and Abs
  • Day 2 – Chest, Triceps and Calves
  • Day 3 – Off
  • Day 4 – Back, Traps and Abs
  • Day 5 – Off
  • Day 6 – Shoulders, Biceps and Calves
  • Day 7 – Off

If you want to move around calves and abs, do so. Major muscle groups are the main thing. How often, and when, you work calves and abs are up to you.

For more information on my Rep Goal System, check out my book Massive Iron.

Day 1
Quads, Hamstrings AND ABS
Exercise Sets Rep Goal
Squats 2-3 12 or 18
Leg Press 3 40
Leg Extensions 4 50
Dumbbell Stiff Leg Deadlifts 2-3 12 or 18
Leg Curls 4 50
Ab Wheel Rollouts 3 8 to 15 reps/set
Day 2
Chest, Triceps AND Calves
Exercise Sets Reps
Bench Press 2-3 12 or 18
Alternating One Arm Dumbbell Bench Press 3 30
Pec Dec or Cable Flyes 4 50
Lying Triceps Extensions 3 30
Rope Cable Triceps Extensions 4 40
Seated Calf Raise 3 40

Massive Freak

Start with the big hitting compound exercises. Next move on to volume work, and forge gains by maximizing each set.

Day 4
Back, Traps AND ABS
Exercise Sets Reps
Deadlifts 2-3 12 or 18
One Arm Dumbbell Rows 3 30
V-Bar Pull Downs 4 40
Seated Cable Rows 4 40
Power Shrugs 3 25
Planks 3 60 seconds
Day 6
Shoulders, Biceps AND Calves
Exercise Sets Reps
Military Press 2-3 12 or 18
Seated Overhead Dumbbell Press 3 30
Dumbbell Laterals 3 35
Rear Lateral Raise 3 35
Dumbbell Curls 3 30
EZ Bar Curls 3 30
Standing Calf Machine 3 40

Workout Notes

Rest. Don’t rush from set to set. You also don’t want to screw around and take 5 minutes in between efforts. Rest until you feel physically and mentally ready to go ago, then hit it.

Weight. Use the same weight for each set of a given exercise. When you reach – or exceed – the rep goal for that movement, add weight the next time you perform it.

Rep Goal Total. Just a reminder that the Rep Goal Total is NOT reps per set, but your total goal for ALL sets.

Exercise Swaps. What if you don’t have a specific piece of equipment? Swap in an equivalent exercise. If you have any questions about exercises, leave a comment below.

Ab work does not use the Rep Goal System.

 

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Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.