Transcription
THE TOOLS YOU NEED TO BUILD THE BODY YOU WANTStoreWorkoutsDiet PlansExpert GuidesVideosToolsTHE 12-WEEK CLEAR MUSCLECHALLENGE WORKOUTPaired with MuscleTech’s Clear Muscle, thisworkout is designed to build muscle througha 3-phase training protocol that focuses onhypertrophy, power, and strength!Link to Workout: uscle-challengeMain Goal: Build MuscleTraining Level: AdvancedProgram Duration: 12 WeeksDays Per Week: 3 DaysTime Per Workout: 60-90 MinsEquipment: Bands, Barbell,Bodyweight, Cables, DumbbellsMachinesAuthor: Team MuscleTechPHASE 1: Periodized ResistanceWeek 1ExerciseSetsRepsRestHigh Bar Close Stance Squats31260 SecsBarbell Bench Press31260 SecsConventional Deadlifts31260 SecsWeighted Pull Ups31260 SecsWeighted Dips31260 SecsOverhand Bent Over Row31260 SecsDumbbell Shoulder Press31260 SecsStanding Barbell Curls31260 SecsRope Tricep Extension31260 SecsHigh Bar Close Stance Squats553 MinsBarbell Bench Press553 MinsConventional Deadlifts553 MinsHigh Bar Close Stance Squats553 MinsBarbell Bench Press553 MinsConventional Deadlifts353 MinsWeighted Pull Ups353 MinsWeighted Dips353 MinsOverhand Bent Over Row353 MinsDumbbell Shoulder Press353 MinsStanding Barbell Curls353 MinsRope Tricep Extension353 MinsMonday: HypertrophySupersetSupersetWednesday: Power (Use 40% of 1 RM)Friday: StrengthSupersetSupersetMUSCLEANDSTRENGTH.COM
Week 2ExerciseSetsRepsRestHigh Bar Close Stance Squats31060 SecsBarbell Bench Press31060 SecsConventional Deadlifts31060 SecsWeighted Pull Ups31060 SecsWeighted Dips31060 SecsOverhand Bent Over Row31060 SecsDumbbell Shoulder Press31060 SecsStanding Barbell Curls31060 SecsRope Tricep Extension31060 SecsHigh Bar Close Stance Squats543 MinsBarbell Bench Press543 MinsConventional Deadlifts543 MinsHigh Bar Close Stance Squats543 MinsBarbell Bench Press543 MinsConventional Deadlifts343 MinsWeighted Pull Ups343 MinsWeighted Dips343 MinsOverhand Bent Over Row343 MinsDumbbell Shoulder Press343 MinsStanding Barbell Curls343 MinsRope Tricep Extension343 MinsMonday: HypertrophySupersetSupersetWednesday: Power (Use 50% of 1 RM)Friday: StrengthSupersetSupersetMUSCLEANDSTRENGTH.COM
Week 3ExerciseSetsRepsRestHigh Bar Close Stance Squats31060 SecsBarbell Bench Press31060 SecsConventional Deadlifts31060 SecsWeighted Pull Ups31060 SecsWeighted Dips31060 SecsOverhand Bent Over Row31060 SecsDumbbell Shoulder Press31060 SecsStanding Barbell Curls31060 SecsRope Tricep Extension31060 SecsHigh Bar Close Stance Squats543 MinsBarbell Bench Press543 MinsConventional Deadlifts543 MinsHigh Bar Close Stance Squats543 MinsBarbell Bench Press543 MinsConventional Deadlifts343 MinsWeighted Pull Ups343 MinsWeighted Dips343 MinsOverhand Bent Over Row343 MinsDumbbell Shoulder Press343 MinsStanding Barbell Curls343 MinsRope Tricep Extension343 MinsMonday: HypertrophySupersetSupersetWednesday: Power (Use 50% of 1 RM)Friday: StrengthSupersetSupersetMUSCLEANDSTRENGTH.COM
Week 4ExerciseSetsRepsRestHigh Bar Close Stance Squats38120 SecsBarbell Bench Press38120 SecsConventional Deadlifts38120 SecsWeighted Pull Ups38120 SecsWeighted Dips38120 SecsOverhand Bent Over Row38120 SecsDumbbell Shoulder Press38120 SecsStanding Barbell Curls38120 SecsRope Tricep Extension38120 SecsHigh Bar Close Stance Squats533 MinsBarbell Bench Press533 MinsConventional Deadlifts533 MinsHigh Bar Close Stance Squats313 MinsBarbell Bench Press313 MinsConventional Deadlifts313 MinsMonday: HypertrophySupersetSupersetWednesday: Power (Use 60% of 1 RM)Friday: StrengthMUSCLEANDSTRENGTH.COM
Week 5ExerciseSetsRepsRestLow Bar Slightly Wider than ShoulderWidth Squats31260 SecsBarbell Bench Press31260 SecsSumo Deadlifts21260 SecsConventional Deadlifts11230 SecsWeighted Pull Ups31260 SecsWeighted Dips31260 SecsUnderhand Bent Over Row31260 SecsBarbell Shoulder Press31260 SecsSeated Dumbbell Curls31260 SecsSkullcrushers31260 SecsMonday: HypertrophySupersetSupersetWednesday: Power/Accommodating Resistance (40% of 1 RM w/ Bands)Low Bar Slightly Wider than ShoulderWidth Squats533 MinsBarbell Bench Press553 MinsSumo Deadlifts353 MinsConventional Deadlifts253 MinsLow Bar Slightly Wider than ShoulderWidth Squats553 MinsBarbell Bench Press553 MinsSumo Deadlifts253 MinsConventional Deadlifts153 MinsWeighted Pull Ups353 MinsWeighted Dips353 MinsUnderhand Bent Over Row353 MinsBarbell Shoulder Press353 MinsSeated Dumbbell Curls353 MinsSkullcrushers353 MinsFriday: StrengthSupersetSupersetMUSCLEANDSTRENGTH.COM
Week 6ExerciseSetsRepsRestLow Bar Slightly Wider than ShoulderWidth Squats31060 SecsBarbell Bench Press31060 SecsSumo Deadlifts21060 SecsConventional Deadlifts11060 SecsWeighted Pull Ups31060 SecsWeighted Dips31060 SecsUnderhand Bent Over Row31060 SecsBarbell Shoulder Press31060 SecsSeated Dumbbell Curls31060 SecsSkullcrushers31060 SecsMonday: HypertrophySupersetSupersetWednesday: Power/Accommodating Resistance (50% of 1 RM w/ Chains)Low Bar Slightly Wider than ShoulderWidth Squats543 MinsBarbell Bench Press543 MinsSumo Deadlifts343 MinsConventional Deadlifts243 MinsLow Bar Slightly Wider than ShoulderWidth Squats543 MinsBarbell Bench Press543 MinsSumo Deadlifts243 MinsConventional Deadlifts143 MinsWeighted Pull Ups343 MinsWeighted Dips343 MinsUnderhand Bent Over Row343 MinsBarbell Shoulder Press343 MinsSeated Dumbbell Curls343 MinsSkullcrushers343 MinsFriday: StrengthSupersetSupersetMUSCLEANDSTRENGTH.COM
Week 7ExerciseSetsRepsRestLow Bar Slightly Wider than ShoulderWidth Squats31090 SecsBarbell Bench Press31090 SecsSumo Deadlifts21090 SecsConventional Deadlifts11090 SecsWeighted Pull Ups31090 SecsWeighted Dips31090 SecsUnderhand Bent Over Row31090 SecsBarbell Shoulder Press31090 SecsSeated Dumbbell Curls31090 SecsSkullcrushers31090 SecsMonday: HypertrophySupersetSupersetWednesday: Power/Accommodating Resistance (55% of 1 RM w/ Bands)Low Bar Slightly Wider than ShoulderWidth Squats543 MinsBarbell Bench Press543 MinsSumo Deadlifts343 MinsConventional Deadlifts253 MinsLow Bar Slightly Wider than ShoulderWidth Squats533 MinsBarbell Bench Press533 MinsSumo Deadlifts233 MinsConventional Deadlifts133 MinsWeighted Pull Ups333 MinsWeighted Dips333 MinsUnderhand Bent Over Row333 MinsBarbell Shoulder Press333 MinsSeated Dumbbell Curls333 MinsSkullcrushers333 MinsFriday: StrengthSupersetSupersetMUSCLEANDSTRENGTH.COM
Week 8ExerciseSetsRepsRestLow Bar Slightly Wider than ShoulderWidth Squats38120 SecsBarbell Bench Press38120 SecsSumo Deadlifts28120 SecsConventional Deadlifts18120 SecsWeighted Pull Ups38120 SecsWeighted Dips38120 SecsUnderhand Bent Over Row38120 SecsBarbell Shoulder Press38120 SecsSeated Dumbbell Curls38120 SecsSkullcrushers38120 SecsMonday: HypertrophySupersetSupersetWednesday: Power/Accommodating Resistance (60% of 1 RM w/ Chains)Low Bar Slightly Wider than ShoulderWidth Squats533 MinsBarbell Bench Press533 MinsSumo Deadlifts333 MinsConventional Deadlifts233 MinsLow Bar Slightly Wider than ShoulderWidth Squats315 MinsBarbell Bench Press315 MinsConventional Deadlifts315 MinsFriday: StrengthMUSCLEANDSTRENGTH.COM
PHASE 2: Overreaching CycleWeeks 9 & 10ExerciseSetsRepsRestHigh Bar Close Stance Squats3860 SecsBarbell Bench Press3860 SecsConventional Deadlifts3860 SecsWeighted Pull Ups3860 SecsWeighted Dips3860 SecsOverhand Bent Over Row3860 SecsDumbbell Shoulder Press3860 SecsStanding Barbell Curls3860 SecsRope Tricep Extension3860 SecsLeg Press (Close Foot Placement)3860 SecsIncline Barbell Bench Press3860 SecsMilitary Press3860 SecsSupinated Pull Ups3860 SecsDips3860 Secs3860 SecsHammer Curls3860 SecsClose Grip Bench Press3860 SecsLow Bar Slightly Wider than ShoulderWidth Squats31260 SecsBarbell Bench Press31260 SecsSumo Deadlifts21260 SecsConventional Deadlifts11230 SecsWeighted Pull Ups31260 SecsWeighted Dips31260 SecsUnderhand Bent Over Row31260 SecsBarbell Shoulder Press31260 SecsSeated Dumbbell Curls31260 SecsSkullcrushers31260 SecsLeg Press (Wide Foot Placement)31260 SecsIncline Barbell Bench Press31260 SecsMilitary Press31260 SecsSupinated Pull Ups31260 SecsDips31260 Secs31260 SecsHammer Curls31260 SecsClose Grip Bench Press31260 SecsSquats313 MinsBarbell Bench Press313 MinsConventional Deadlifts313 Mins212 MinsMonday: HypertrophySupersetSupersetTuesday: HypertrophySupersetBent Over RowSupersetWednesday: HypertrophySupersetSupersetThursday: HypertrophySupersetBent Over RowSupersetFriday: StrengthSaturday: Wingates30 Secs WingatesMUSCLEANDSTRENGTH.COM
PHASE 3: TaperWeek 11ExerciseSetsRepsRestSquats55180 SecsBarbell Bench Press55180 SecsDeadlifts55180 SecsSquats33-5240 SecsBarbell Bench Press33-5240 SecsDeadlifts13-5240 SecsPull Ups13-5240 SecsDumbbell Shoulder Press13-5240 Secs13-5240 SecsBarbell Curls13-5240 SecsTriceps Extension13-5240 SecsSquats55180 SecsBarbell Bench Press55180 SecsDeadlifts55180 SecsMondayWednesdaySupersetBent Over RowSupersetFridayMUSCLEANDSTRENGTH.COM
Week 12ExerciseSetsRepsRestSquats33-5240 SecsBarbell Bench Press33-5240 SecsDeadlifts13-5240 SecsPull Ups13-5240 SecsDumbbell Shoulder Press13-5240 Secs13-5240 SecsBarbell Curls13-5240 SecsTriceps Extension13-5240 SecsSquats55180 SecsBarbell Bench Press55180 SecsDeadlifts55180 SecsSquats315 MinsBarbell Bench Press315 MinsDeadlifts315 MinsMondaySupersetBent Over RowSupersetWednesdayFridayMUSCLEANDSTRENGTH.COM
Weighted Pull Ups 3 10 60 Secs Weighted Dips 3 10 60 Secs Overhand Bent Over Row 3 10 60 Secs Dumbbell Shoulder Press 3 10 60 Secs Superset Standing Barbell Curls 3 10 60 Secs Rope Tricep Extension 3 10 60 Secs Wednesday: Power (Use 50% of 1 RM) High Bar Close Stance Squats 5 4 3 Mins Barbell Bench Press 5 4 3 Mins Conventional Deadlifts 5 4 3 Mins
