Workout Summary
- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelAdvanced
- Program Duration12 weeks
- Days Per Week3
- Time Per Workout60-90 minutes
- Equipment RequiredBands, Barbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
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.
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 |
42 Comments
Hello,
For the first 8 weeks during the hypertrophy work vs. the strength. Do you lift heavier for the strength.
During the second phase is that where you want the speed workout or more standard
thanks
Yes, heavier for strength. Speed work for the second phase as you wrote. Hope this helps!
On the days that list 3 sets of 1 rep, is the 1 rep supposed to be a 1 rep max?
No, it should be a weight that you can get for one rep without going all-out. If I had to put a percentage on it, 85-90% of your 1RM would work.
After this 12 weeks program what type of program Is most Suited? In order to keep the progress and the progressive link with subsequent programs ?
Hey Indika - it depends on your goals. You can check out our workouts to find one best suited for your goals: https://www.muscleandstrength.com/workout-routines
Hi, from week 5-8 the bands and chains is necessary? Because I don’t have them
I need quick answer please
Hey Rashed
They aren't required, but they are helpful progression tools. If you don't have them make sure you are at least progressing in how much weight you're lifting. If you can, slow down the movements slightly as well.
Okay thank you
For ex: on week1 Friday workout your only suppose to do 5 reps. Should I be using the 40% 1rm from Wednesday and have it b light or should I b maxing out on the 5th rep?
Hi Mike,
In phase 3 for the 5x5 days it says rep max (to failure) 40-60% 1RM. I am assuming this means to do as many reps as you can with a weight no more than 60% 1rm. So if I can do 8 high explosive reps with 60% is that what I should be shooting for. Or should I be stopping after 5 reps. Thanks!
Why do you start at 40% 1rm for week 1 then 50% week 2 etc...? Why wouldn't you just lift the weight you would get 5 reps from? For me, If I am lifting 40% of 1rm I would be doing 20 reps, not 5. For example my 1rm on bench is 295, so 40% is only 118.
Garrett,
The power workouts are based upon bar velocity and the ability of the lifter to accelerate the weight as fast as possible. The weight is supposed to feel light, it's about applying intent to the bar to move it as fast as possible in order to receive the neural and physiological benefits.
Garrett,
I wouldn't recommend you go that high. Usually peak power occurs between the 40-60% range and as such, that's where you'll get maximal bar acceleration. Go to high and you begin to train different neural and motor components.
But starting week 5 you start adding chains and bands so wouldn't that increase the %. For example week 8 at 60% with chains, I calculated to be about 75-80% of my 1RM. Considering chains weigh about 20 lbs each so 40lbs added to the bar or another 15-20%. What would you recommend for people like me with out chains or bands than for weeks 5-8? Thanks!
What weight of chain should I use each side and what resistance of bands should I use if I can find them
Also, I just did my first Wednesday (power) using 40% and 5 sets of 5 reps. It hardly felt like I worked out at all. Is this normal for the program?
For bands, it's tough to measure the exact tension as you'll need something like a fish scale or another more advanced weighing tool. The most important factor is to keep the band tension consistent and then manipulate the bar weight in order to generate an overload.
For chains, I would ensure you have ones long enough to reach the ground with your arms extended that could range anywhere from 40-100lbs depending upon your experience level and what you're trying to accomplish (absolute strength versus explosive strength)
Thanks! If I don't have chains or bands could I use the following:
week 1 -40% 1RM
Week 2/3 - 50% 1RM
Week 4/5 - 60% 1RM
Week 6- 65% 1RM
Week 7 - 70% 1RM
Week 8 - 75% 1RM
Or what would you recommend?
The bands and chains are accommodating resistance, meaning that they will provide more resistance at specific points in the range of motion. Chains should touch the ground when the weight is unracked that way they become shorter as the weight is lowered. The resistance will be lowest at the bottom of the movement and highest at the top. The same is true for bands as well since they are stretched most at the top and least at the bottom.
In that way, bands and chains are resistance but they are a different form of resistance than cables or free weights.
Have you recently maxed out? Are you sure those numbers are correct?
Yes, I just hit that 295 as my best yet. I am 5'8" 170lbs.
ok, so stop after 5 reps even if you could do more?
Yes, the idea of speed work is to maximize bar velocity within each individual rep. If the repetitions are too high then you'll lose that velocity during fatigue.
Hi Mike,
In phase 3 for the 5x5 days it says rep max (to failure) 40-60% 1RM. I am assuming this means to do as many reps as you can with a weight no more than 60% 1rm. So if I can do 8 high explosive reps with 60% is that what I should be shooting for. Or should I be stopping after 5 reps. Thanks!
Garrett,
For the 5x5 scheme, the sets and reps are not ranges or minimums, that's the prescribed set and rep range. The goal is bar speed, not weight.
Yeah i hear you same for me
The rec center that I go to does not provide chains or resistant bands. Should I just use heavier free weights?
Hey M&S,
I was wondering what could be a possible alternative to the deadlift. I injured (2 buldging disks about 14 months ago) my back doing deadlifts and would rather not do that exercise is possible. What is another exercise you would suggest or anyone?
Any one get there questions answered? I am unsure what amount of weight to use on day 1 and 3. any advise?
Sorry Im confused. So first day 3 sets 12 reps. Rep Max ( to failure) Is that mean the same weight for 3 sets or first haviest then lighter to still reach 12 reps? Thanks.
Hi Arthur,
I am using the weights on an increasing mode..Moderate to Heaviest!!
I am from Kolkata, India and a regular reader of M&S portal. Though my work sessions are erratic, still I find time to do a good workout. I am an ardent fan of Team M&S and would love to meet all you guys one day to get some first-hand information about health and fitness. So, 4 weeks gone!!! and I can already feel the pump and strength within me. 8 weeks more....thanks a lot Team M&S!
Please clarification over me I did not understand on Wednesday and how I put 40% of the weight and how much time to rest between sessions and Mamni Rm
Please clarification over me I did not understand on Wednesday and how I put 40% of the weight and how much time to rest between sessions and Mamni Rm
So do you got to your max weights to failure on the first day ie Mondays
Can you please explain the rest times and rm to failures to me in a bit more detail?
Thanks much appreciated
Hello Anthony, did you manage to figure it out? i am confused too.
I'm going to give this workout a run!
I have read you shouldnt mix hypertrophy and strength workouts. true or false?
Great routine M and S...the last couple have been flubs but this one looks great
The last poster obviously doesn't know what a speed set is
I'm gonna do this but sub speed deads for cleans on power day,
Add in farmers walks and remove leg press- the most injurious excersize in the gym
For the first three weeks, "power day" is 50% of your 1RM??? Is this a joke?