Massive Freak 4x/Week Powerbuilding Split

Massive Freak 4x/Week Powerbuilding Split

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.

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.

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

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.

Previous article 10 Bicep Exercises You Have to Try


Shane Fletcher - August 7, 2019

If it says 3
Sets and 30 reps.. Are you saying for an ex. 3 sets of 10=30 total reps? Whatever I need to do to hit the allotted reps? Great workout and thanks!

Gregory Martin - January 11, 2019

I see that day one only has the “Rep Goal” and the other day just say reps. so does it mean 3 sets of 35 reps each set?

Gregory Martin - January 11, 2019

Day 1 is the only day that has “Rep Goal” up there. Are all the other days total Reps per set?

allen horne - January 11, 2019

This looks crazy, but might just be what I need to get through a few sticking points.

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