The Clear Muscle 12-Week Training Schedule

A 3-phase double-blind, placebo- and diet-controlled intervention study was conducted. Phase 1 (8 weeks) was a periodized resistance-training program; Phase 2 (2 weeks) was a two week overreaching cycle; and Phase 3 (2 weeks) was a 2-week taper. The training protocol was divided into 3 phases and consisted of a non-linear periodized resistance training program for the first 8 weeks, followed by a 2 week overreaching cycle, and finally a 2 week taper of the training volume.

Daily Undulating Periodization
Rotating between different types of workouts in a set period of time. In the example provided, in Phase 1, there are three distinct workouts which utilize varying volume, intensity and rest intervals. These three workouts are rotated in a M-W-F training split or three workouts to be completed in a 7 day period. Essentially this is alternating between different styles of training within a one week period.

PHASE 1 of the training cycle (Daily undulating Periodization) Week 1-8

Week 1

MONDAY (Hypertrophy) Set #1 Set #2 Set #3
High Bar Close Stance Squats – 3 sets of 12 reps
Barbell Bench Press – 3 sets of 12 reps
Conventional Deadlifts – 3 sets of 12 reps
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 12 reps
Overhand Bent Over Row – 3 sets of 12 reps
Dumbbell Shoulder Press – 3 sets of 12 reps
Standing Barbell Curls/ Rope Tricep Ext (Superset) – 3 sets of 12 reps
NOTES
*60 second timed restRM – Rep max (to failure)
WEDNESDAY (Power): Use 40% of 1RM Set #1 Set #2 Set #3 Set #4 Set #5
Close Stance Squats – 5 sets of 5 reps
Barbell Bench Press – 5 sets of 5 reps
Deadlifts (Conventional style) – 5 sets of 5 reps
NOTES
*3 minute timed rest
FRIDAY (Strength) Set #1 Set #2 Set #3 Set #4 Set #5
Close Stance Squats – 5 sets of 5 reps
Barbell Bench Press – 5 sets of 5 reps
Conventional Deadlifts – 3 sets of 5 reps
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 5 reps
Overhand Bent Over Row – 3 sets of 5 reps
Dumbbell Shoulder Press – 3 sets of 5 reps
Standing Barbell Curls/ Rope Tricep Ext (Superset) – 3 sets of 5 reps
NOTES
*3 minute timed rest