Power Muscle Blast
The Steve Shaw (Massive Iron) 4-day program to build strength and size.
Overview
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.
Who it's for
Reviews
I have also used a custom workout from Steve, and this is a great way to train. The upper/posterior split is balanced and allows for flexibility when family and life make consistency difficult.
Really enjoying. I thought it was a little unconventional, but I thought I would give it a go and am glad I did.
Great program to build muscle and strength. Enough variety to keep you motivated for more.
I just added exercise I know I’m lacking on body parts like machine hipthrust. Reardelt cable flys overall it improved my physique specially arms chest and shoulders.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 6 reps |
| 1 | AMRAP | ||
| 2 | Pendlay Row | 2 | 10–12 reps |
| 1 | AMRAP | ||
| 3 | Romanian Deadlift (Dumbbell) | 2 | 10–12 reps |
| 1 | AMRAP | ||
| 4 | Hack Squat | 2 | 10–12 reps |
| 1 | AMRAP | ||
| 5 | Pull-Up (Bodyweight) | 5 | AMRAP |
| 6 | Power Shrug | 5 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3 reps |
| 1 | 4 reps | ||
| 1 | 5 reps | ||
| 1 | 6 reps | ||
| 1 | 7+ reps | ||
| 2 | Seated Overhead Press (Dumbbell) | 2 | 10–12 reps |
| 1 | AMRAP | ||
| 3 | Chest Press (Machine) | 2 | 10–12 reps |
| 1 | AMRAP | ||
| 4 | Bicep Curl (Dumbbell) | 2 | 10–12 reps |
| 1 | AMRAP | ||
| 5 | Tricep Extension (Cable) | 5 | AMRAP |
| 6 | Lateral Raise (Dumbbell) | 5 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 7+ reps |
| 1 | AMRAP | ||
| 2 | Leg Press | 2 | 10–12 reps |
| 1 | AMRAP | ||
| 3 | Dumbbell Row | 2 | 10–12 reps |
| 1 | AMRAP | ||
| 4 | Lat Pulldown | 2 | 10–12 reps |
| 1 | AMRAP | ||
| 5 | Leg Extension | 5 | AMRAP |
| 6 | Leg Curl | 5 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Pin Press (Barbell) | 2 | 6 reps |
| 1 | AMRAP | ||
| 2 | Bench Press (Barbell) | 1 | 5 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | AMRAP | ||
| 3 | Shoulder Press (Machine) | 2 | 10–12 reps |
| 1 | AMRAP | ||
| 4 | Incline Bench Press (Dumbbell) | 2 | 10–12 reps |
| 1 | AMRAP | ||
| 5 | Bicep Curl (EZ Bar) | 5 | AMRAP |
| 6 | JM Press | 5 | AMRAP |
Weeks 2–12 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Steve Shaw is a strength, muscle building, and fat loss coach with over a decade of experience as a top writer and editor in the fitness and nutrition industry. He also runs a successful YouTube channel called Massive Iron that features a library of over 2,300 videos.
As he approached the age of 50, Steve Shaw had his eyes set on an all-time over-50 world powerlifting record in the 242 class. His totals were equivalent to the current world record holder at the time, but unfortunately a meet wasn't in the cards as Steve Shaw incurred the first major injury of his lifting career: a hamstring tear.
Other noteworthy strength accomplishments:
Romanian Deadlift - 635 pounds (VIDEO)
Dumbbell Rows - 265 pounds x 8 reps (VIDEO)
Bench Press - 500-pound lockout w/chains (VIDEO)
Transformation
In 2013 I was one of the strongest over-40 lifters on the planet. My squat was near 700, deadlift close to 800, and I had pushed my bench press to a whopping 440. I felt like nothing could stop me.
Then I had a brush with death.
A week before the biggest powerlifting meet of my life I was riding high. It was time to eat and relax. I took my daughters out for pizza. That's when disaster struck.
After gorging myself with wings and a stuffed crust meat pizza I stood up to pay the bill and my body rebelled. Every muscle from head to toe cramped. Literally. Every small movement resulted in a major charlie horse.
Chest. Calves, Abs. Upper back. Everything. Each slight movement crippled me. I could not move. It took me 10 minute to slowly make it to the door.
This was a wake-up call.
I was 346 pounds and in trouble. Fatty liver disease was preventing any substantial amount of minerals to enter my muscles. Realizing the heart was a muscle, I knew a change was required. Either lose weight or have a heart attack.
I decided to lose weight.
Since that week in 2013 I've managed to lose 100 pounds. My body weight went from 346 pounds down to 236. I believe I've also added 10 pounds of muscle during these years.
I'm often asked how I did it. Here are a few articles that discuss my story in greater detail:
This Army Vet Quit Binge Eating, Had a 100-Pound Weight Loss, and Got Jacked (Men's Health)
Steve Shaw's Body Transformation Plan - Obese to Beast (Tiger Fitness)
Remember that it took me 3.5 years to make this change. If you are looking to transform my best advice is to remain patient. It likely took you many years to add weight. It will take some time to lose it - the right way.
Focus on adopting a new lifestyle rather than making temporary changes. Lifestyles last, and allow for the occasional bad day. "10 week transformation plans" may help in the short run, but they don't properly equip you for life after the weight loss.
Ultrarunning
In 2018, at the age of 50, Steve Shaw decided to attempt a trail marathon with only one month of preparation. On July 7th, 2018, at Cacapon State Park in West Virginia he achieved the seemingly impossible.
Not yet ready to invest the extra time into improving his conditioning, Steve Shaw set aside running until March of 2019. At that point daily 30-minute runs became the norm. On a random trail run in Indiana, he decided to attempt 1 10-kilometer effort. It seemed unusually easy, and from this run Steve decide to undertake a year-long challenge:
Let's see if I can run 10 kilometers, five days a week for a year. That's 2,500 kilometers in a year.
He achieved this goal, and along the way ran over six additional trail marathons, several 50 kilometer runs, and a 100 kilometer run for his 52nd birthday.
In November, 2020, at the age of 53 Steve Shaw will attempt his first 100-mile run.
Common questions
Power Muscle Blast is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 12 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Power Muscle Blast is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Power Muscle Blast is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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