2 reviews for 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.
Luis P.
Man, 206 years of prior experience
More than expected strength gains
More than expected muscle gains
Steve is the goat
Bryce G.
Man, 278 years of prior experience
More than expected strength gains
More than expected muscle gains
Anything from the BHUD himself is top tier. I've known Steve for a few years now and his wealth of knowledge, support, and unconditional passion for lifting and helping others can't be ignored. Cannot recommend his coaching enough and this program is only a glimpse at the power of the Massive Iron world. Easy 5/5 🤘