The 12-Week Clear Muscle Challenge Workout

Paired with MuscleTech's Clear Muscle, this workout is designed to build muscle through a 3-phase training protocol that focuses on hypertrophy, power, and strength!

Workout Description

The Clear Muscle 12-week challenge is a program designed to build more muscle, and gain strength through workouts based on foundational exercises. The core of the program is broken down into 3 phases that consist of non-linear periodized resistance workouts for the first 8 weeks, followed by a 2 week overreaching cycle, and finally a 2 week taper of the training volume. Phase 1 (8 weeks) is a periodized resistance-training program; Phase 2 (2 weeks) is a two week overreaching cycle; and Phase 3 (2 weeks) is a 2-week taper.
Clear Muscle
Clear Muscle
Clear Muscle
Clear Muscle
Clear Muscle

Clear Muscle

PHASE 1

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.

WEEK 1
Monday (Hypertrophy) Sets Reps
High Bar Close Stance Squats 3 12
Barbell Bench Press 3 12
Conventional Deadlifts 3 12
Weighted Pull Ups/Weighted Dips (Superset) 3 12
Overhand Bent Over Row 3 12
Dumbbell Shoulder Press 3 12
Standing Barbell Curls/ Rope Tricep Ext. (Superset) 3 12
*60 second timed rest
Wednesday (Power): Use 40% of 1RM Sets Reps
High Bar Close Stance Squats 5 5
Barbell Bench Press 5 5
Conventional Deadlifts 5 5
*3 minute timed rest
Friday (Strength) Sets Reps
High Bar Close Stance Squats 5 5
Barbell Bench Press 5 5
Conventional Deadlifts 3 5
Weighted Pull Ups/Weighted Dips (Superset) 3 5
Overhand Bent Over Row 3 5
Dumbbell Shoulder Press 3 5
Standing Barbell Curls/ Rope Tricep Ext. (Superset) 3 5
*3 minute timed rest

WEEK 2
Monday (Hypertrophy) Sets Reps
High Bar Close Stance Squats 3 10
Barbell Bench Press 3 10
Conventional Deadlifts 3 10
Weighted Pull Ups/Weighted Dips (Superset) 3 10
Overhand Bent Over Row 3 10
Dumbbell Shoulder Press 3 10
Standing Barbell Curls/ Rope Tricep Ext. (Superset) 3 10
*60 second timed rest
Wednesday (Power): Use 50% of 1RM Sets Reps
High Bar Close Stance Squats 5 4
Barbell Bench Press 5 4
Conventional Deadlifts 5 4
*3 minute timed rest
Friday (Strength) Sets Reps
High Bar Close Stance Squats 5 4
Barbell Bench Press 5 4
Conventional Deadlifts 3 4
Weighted Pull Ups/Weighted Dips (Superset) 3 4
Overhand Bent Over Row 3 4
Dumbbell Shoulder Press 3 4
Standing Barbell Curls/ Rope Tricep Ext. (Superset) 3 4
*3 minute timed rest

WEEK 3
Monday (Hypertrophy) Sets Reps
High Bar Close Stance Squats 3 10
Barbell Bench Press 3 10
Conventional Deadlifts 3 10
Weighted Pull Ups/Weighted Dips (Superset) 3 10
Overhand Bent Over Row 3 10
Dumbbell Shoulder Press 3 10
Standing Barbell Curls/ Rope Tricep Ext (Superset) 3 10
*60 second timed rest
Wednesday (Power): Use 50% of 1RM Sets Reps
High Bar Close Stance Squats 5 4
Barbell Bench Press 5 4
Conventional Deadlifts 5 4
*3 minute timed rest
Friday (Strength) Sets Reps
High Bar Close Stance Squats 5 4
Barbell Bench Press 5 4
Conventional Deadlifts 3 4
Weighted Pull Ups/Weighted Dips (Superset) 3 4
Overhand Bent Over Row 3 4
Dumbbell Shoulder Press 3 4
Standing Barbell Curls/ Rope Tricep Ext. (Superset) 3 4
*3 minute timed rest

WEEK 4
Monday (Hypertrophy) Sets Reps
High Bar Close Stance Squats 3 8
Barbell Bench Press 3 8
Conventional Deadlifts 3 8
Weighted Pull Ups/Weighted Dips (Superset) 3 8
Overhand Bent Over Row 3 8
Dumbbell Shoulder Press 3 8
Standing Barbell Curls/ Rope Tricep Ext. (Superset) 3 8
*120 second timed rest
Wednesday (Power): Use 60% of 1RM Sets Reps
High Bar Close Stance Squats 5 3
Barbell Bench Press 5 3
Conventional Deadlifts 5 3
*3 minute timed rest
Friday (Strength) Sets Reps
High Bar Close Stance Squats 3 1
Barbell Bench Press 3 1
Conventional Deadlifts 3 1
*3 minute timed rest

WEEK 5
Monday (Hypertrophy) Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 3 12
Barbell Bench Press 3 12
Sumo Deadlifts 2 12
Conventional Deadlifts 1 12**
Weighted Pull Ups/Weighted Dips (Superset) 3 12
Underhand Bent Over Row 3 12
Barbell Shoulder Press 3 12
Seated Dumbell Curls/Skull Crushers (Superset) 3 12
*60 second timed rest
**30 second timed rest
Wednesday (Power/ Accommodating Resistance): 40% 1RM w/ Bands Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 5 3
Barbell Bench Press 5 5
Sumo Deadlifts 3 5
Conventional Deadlifts 2 5
*3 minute timed rest. Use bands for accomodating resistance
Friday (Strength) Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 5 5
Barbell Bench Press 5 5
Sumo Deadlifts 2 5
Conventional Deadlifts 1 5
Weighted Pull Ups/Weighted Dips (Superset) 3 5
Underhand Bent Over Row 3 5
Barbell Shoulder Press 3 5
Seated Dumbbell Curls/Skull Crushers(Superset) 3 5
*3 minute timed rest.

WEEK 6
Monday (Hypertrophy) Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 3 10
Barbell Bench Press 3 10
Sumo Deadlifts 2 10
Conventional Deadlifts 1 10
Weighted Pull Ups/Weighted Dips (Superset) 3 10
Underhand Bent Over Row 3 10
Barbell Shoulder Press 3 10
Seated Dumbell Curls/Skull Crushers (Superset) 3 10
*60 second timed rest
Wednesday (Power/ Accommodating Resistance): 50% 1RM w/Chains Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 5 4
Barbell Bench Press 5 4
Sumo Deadlifts 3 4
Conventional Deadlifts 2 4
*3 minute timed rest. Use Chains for accomodating resistance
Friday (Strength) Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 5 4
Barbell Bench Press 5 4
Sumo Deadlifts 2 4
Conventional Deadlifts 1 4
Weighted Pull Ups/Weighted Dips (Superset) 3 4
Underhand Bent Over Row 3 4
Barbell Shoulder Press 3 4
Seated Dumbbell Curls/Skull Crushers(Superset) 3 4
*3 minute timed rest.

WEEK 7
Monday (Hypertrophy) Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 3 10
Barbell Bench Press 3 10
Sumo Deadlifts 2 10
Conventional Deadlifts 1 10
Weighted Pull Ups/Weighted Dips (Superset) 3 10
Underhand Bent Over Row 3 10
Barbell Shoulder Press 3 10
Seated Dumbbell Curls/Skull Crushers (Superset) 3 10
*90 second timed rest
Wednesday (Power/ Accommodating Resistance): 55% 1RM w/ Bands Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 5 4
Barbell Bench Press 5 4
Sumo Deadlifts 3 4
Conventional Deadlifts 2 5
*3 minute timed rest. Use Bands for accomodating resistance
Friday (Strength) Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 5 3
Barbell Bench Press 5 3
Sumo Deadlifts 2 3
Conventional Deadlifts 1 3
Weighted Pull Ups/Weighted Dips (Superset) 3 3
Underhand Bent Over Row 3 3
Barbell Shoulder Press 3 3
Seated Dumbbell Curls/Skull Crushers(Superset) 3 3
*3 minute timed rest

WEEK 8
Monday (Hypertrophy) Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 3 8
Barbell Bench Press 3 8
Sumo Deadlifts 2 8
Conventional Deadlifts 1 8
Weighted Pull Ups/Weighted Dips (Superset) 3 8
Underhand Bent Over Row 3 8
Barbell Shoulder Press 3 8
Seated Dumbell Curls/Skull Crushers (Superset) 3 8
*120 second timed rest
Wednesday (Power/ Accommodating Resistance): 60% 1RM w/Chains Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 5 3
Barbell Bench Press 5 3
Sumo Deadlifts 3 3
Conventional Deadlifts 2 3
*3 minute timed rest. Use Chains for accomodating resistance
Friday (Strength) Sets Reps
Low Bar Slightly Wider than Shoulder Width Squats 3 1
Barbell Bench Press 3 1
Conventional Deadlifts 3 1
*5 minute timed rest

PHASE 2

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.

WEEK 9 & 10
Monday (Hypertrophy) Sets Reps
High Bar Close Stance Squats 3 8
Barbell Bench Press 3 8
Conventional Deadlifts 3 8
Weighted Pull Ups/Weighted Dips (Superset) 3 8
Overhand Bent Over Row 3 8
Dumbbell Shoulder Press 3 8
Standing Barbell Curls/ Rope Tricep Ext. (Superset) 3 8
*60 second timed rest
Tuesday (Hypertrophy) Sets Reps
Leg Press (Close Foot Placement) 3 8
Incline Barbell Bench Press 3 8
Military Press 3 8
Supinated Pull Ups/Dips (Superset) 3 8
Bent Over Row 3 8
Hammer Curls/Close Grip Bench (Superset) 3 8
*60 second timed rest
Wednesday(Hypertrophy) Sets Reps
Low Bar Slightly Wider than Shoulder Width Squat 3 12
Barbell Bench Press 3 12
Sumo Deadlifts 2 12
Conventional Deadlifts 1 12
Weighted Pull Ups/Weighted Dips (Superset) 3 12
Underhand Bent Over Row 3 12
Barbell Shoulder Press 3 12
Seated Dumbell Curls/ Skull Crushers (Superset) 3 12
*60 second timed rest
Thursday(Hypertrophy) Sets Reps
Leg Press (Wide Foot Placement) 3 12
Incline Barbell Bench Press 3 12
Military Press 3 12
Supinated Pull Ups/Dips (Superset) 3 12
Bent Over Row 3 12
Hammer Curls/Close Grip Bench (Superset) 3 12
*60 second timed rest
Friday (Strength) Sets Reps
Squats 3 1
Bench Press 3 1
Conventional Deadlifts 3 1
*5 minute timed rest
Saturday (Wingates) Sets Reps
30-second Wingates 2 1
*2 minute timed rest

PHASE 3

Taper

A phase of training that utilizes a reduced training volume to allow the body to fully recover and restore size and strength to peak levels. High intensity lifts are incorporated to keep the muscles full and strong without depleting the body to any significant extent. Athletes will find their muscles can fill out to max levels and strength is optimized with this phase of training.

WEEK 11
Monday Sets Reps
Squats 5 5
Barbell Bench Press 5 5
Deadlifts 5 5
*180 seconds timed rest
*maximal intended velocity repetitions
Wednesday Sets Reps
Squats 3 3-5
Barbell Bench Press 3 3-5
Deadlifts 1 3-5
Pull Ups/Dumbbell Shoulder Press (Superset) 1 3-5
Bent Over Row 1 3-5
Barbell Curls/ Triceps Extension (Superset) 1 3-5
*240 seconds timed rest
Friday Sets Reps
Squats 5 5
Barbell Bench Press 5 5
Deadlifts 5 5
*180 seconds timed rest
*maximal intended velocity repetitions

WEEK 12
Monday Sets Reps
Squats 3 3-5
Barbell Bench Press 3 3-5
Deadlifts 1 3-5
Pull Ups/Dumbbell Shoulder Press (Superset) 1 3-5
Bent Over Row 1 3-5
Barbell Curls/Triceps Extension (Superset) 1 3-5
*240 seconds timed rest
Wednesday Sets Reps
Squats 5 5
Bench Press 5 5
Deadlifts 5 5
*180 seconds timed rest
Friday Sets Reps
Squats 3 1
Barbell Bench Press 3 1
Deadlifts 3 1
*5 minutes timed rest