The Clear Muscle 12-Week Training Schedule – Phase 2

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.

Overreaching
A period of very high training stress that can result in a short term decrease in performance and muscular gains. Full recovery from this phase of training results produces accelerated gains in size and strength. It’s the equivalent of taking one small step back to advance two steps forward as far as progress is concerned.

PHASE 2 OF TRAINING CYCLE (OVERREACHING)

Week 9 & 10

MONDAY (Hypertrophy) Set #1 Set #2 Set #3
High Bar Close Stance Squats – 3 sets of 8 reps
Barbell Bench Press – 3 sets of 8 reps
Conventional Deadlifts – 3 sets of 8 reps
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 8 reps
Overhand Bent Over Row – 3 sets of 8 reps
Dumbbell Shoulder Press – 3 sets of 8 reps
Standing Barbell Curls/ Rope Tricep Ext (Superset) – 3 sets of 8 reps
NOTES
*60 second timed rest
TUESDAY (Hypertrophy) Set #1 Set #2 Set #3
Leg Press (Close Foot Placement) – 3 sets of 8 reps
Incline Barbell Bench Press – 3 sets of 8 reps
Military Press – 3 sets of 8 reps
Supinated Pull Ups/Dips (Superset) – 3 sets of 8 reps
Bent Over Row– 3 sets of 8 reps
Hammer Curls/Close Grip Bench (Superset)– 3 sets of 8 reps
NOTES
*60 second timed rest
WEDNESDAY (Hypertrophy) Set #1 Set #2 Set #3
Low Bar Slightly Wider than Shoulder Width Squats – 3 sets of 12 reps
Barbell Bench Press – 3 sets of 12 reps
Sumo Deadlifts – 2 sets of 12 reps
Conventional Deadlift – 1 set of 12 reps
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 12 reps
Underhand Bent Over Row –3 sets of 12 reps
Barbell Shoulder Press – 3 sets of 12 reps
Seated Dumbell Curls/ Skull Crushers (Superset) – 3 sets of 12 reps
NOTES
*60 second timed rest
THURSDAY (Hypertrophy) Set #1 Set #2 Set #3
Leg Press (Wide Foot Placement) – 3 sets of 12 reps
Incline Barbell Bench Press – 3 sets of 12 reps
Military Press – 3 sets of 12 reps
Supinated Pull Ups/Dips (Superset) – 3 sets of 12 reps
Bent Over Row– 3 sets of 12 reps
Hammer Curls/Close Grip Bench (Superset)–3 sets of 12 reps
NOTES
*60 second timed rest
FRIDAY (Strength) Set #1 Set #2 Set #3
Squat – 3 sets of 1 rep
Bench Press – 3 sets of 1 rep
Conventional Deadlifts – 3 sets of 1 rep
NOTES
*5 minute timed rest

 

SATURDAY (Wingates)
2 x 30 second wingates with 2 minute rest