4-Day Power–Muscle–Burn Program

The 4‑Day Power–Muscle–Burn Program is a brutal, no‑nonsense split that combines heavy low‑rep “power” sets, classic 6–12 rep “muscle” work, and high‑rep “burn” finishers to hammer each body part once per week for maximum growth. It’s designed for intermediate lifters who want simple exercise selection, hard progression, and big strength plus size gains in just four focused sessions per week.

Main Goal: Build muscle

Level: Intermediate

Duration: 12 weeks