Power Muscle Blast

A 4-day upper/posterior training split built around heavy compound lifts (Power), classic hypertrophy volume (Muscle), and high-intensity rest-pause finishers (Bulldozer). This program emphasizes strength and size using the proven Power-Mass-Bulldozer model—with a specific focus on progressive bench press variations.

Training Schedule

● Day 1: Posterior A

● Day 2: Upper A

● Day 3: Off

● Day 4: Posterior B

● Day 5: Upper B

● Day 6: Off

● Day 7: Off

Set Types & Progression

Power Sets (2–3 Sets)

● Focus: Strength and heavy compound movements

● How to perform:

○ Sets 1–2: Max of 6 reps

○ Final Set: As many safe reps as possible (AMRAP)

● Progression: Add 5 lbs when you reach 7+ reps on the final set.

Muscle Sets (2–3 Sets)

● Focus: Hypertrophy and total volume

● How to perform:

○ Sets 1–2: Max 10–12 reps

○ Final Set: AMRAP

● Progression: Add 5 lbs when you reach 13+ reps (or 11+ if you're using a 10-rep protocol) on the final set.

Bulldozer Sets (Rest-Pause Format)

● Focus: High-rep, high-fatigue hypertrophy

● How to perform:

○ 5 total mini-sets with 15 seconds rest between each

○ Set 1 = as many reps as possible, stopping 1 rep before failure or breakdown ○ Repeat 4 more times using rest-pause style

● Progression: Add weight when you hit 12+ reps on the first set.

Bench Press Protocols

Bench 34567+ (Upper A Day)

● Use a weight you can do about 10 reps with.

● Perform 5 sets at the same weight.

● Final set = AMRAP.

● Progression: Add 5 lbs when the final set reaches 7+ reps.

Bench 5-10-10-20 (Upper B Day)

● Use a weight you can perform about 20 reps with.

● Perform 4 total sets:

○ Set 1: 5 reps

○ Set 2: 10 reps

○ Set 3: 10 reps

○ Set 4: AMRAP (to failure, safe form)

● Progression: Add 5 lbs when the final set hits 20+ reps.

Deadlift Weekly Structure

Alternate between two different deadlift methods each week:

Week 1 – Deadlift 2s

● Set 1: Start with a weight you can perform for 7–8 reps.

○ When you can perform 7+ reps, increase weight by 5 lbs.

● Set 2: Drop weight by 10% from Set 1. Perform max safe reps.

Week 2 – Deadlift 6-Minute Block

● You may only perform singles or doubles during this block.

● After each lift, release the bar, stand up, reset, shake out your grip, and go again.

● Keep moving strategically, staying sharp and explosive.

● Progression: When you hit 10+ total reps, add 5 lbs next time.