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12 Week Clear Muscle Challenge

This 12-week workout program uses a 3-phase training protocol focused on hypertrophy, power, and strength to build muscle. The program provides detailed instructions for multi-exercise workouts 3 days per week, including exercise selection, sets, reps and rest periods. Each week varies the exercises, sets/reps, and other parameters to continually challenge the body.

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Amber Chauhan
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1K views11 pages

12 Week Clear Muscle Challenge

This 12-week workout program uses a 3-phase training protocol focused on hypertrophy, power, and strength to build muscle. The program provides detailed instructions for multi-exercise workouts 3 days per week, including exercise selection, sets, reps and rest periods. Each week varies the exercises, sets/reps, and other parameters to continually challenge the body.

Uploaded by

Amber Chauhan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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THE TOOLS YOU NEED TO BUILD

THE BODY YOU WANT ®

Store Workouts Diet Plans Expert Guides Videos Tools

THE 12-WEEK CLEAR MUSCLE


CHALLENGE WORKOUT
Paired with MuscleTech’s Clear Muscle, this Main Goal: Build Muscle Equipment: Bands, Barbell,
workout is designed to build muscle through
a 3-phase training protocol that focuses on Training Level: Advanced Bodyweight, Cables, Dumbbells
hypertrophy, power, and strength! Program Duration: 12 Weeks Machines
Days Per Week: 3 Days Author: Team MuscleTech
Link to Workout: https://www.muscleandstrength.com/
workouts/clear-muscle-challenge
Time Per Workout: 60-90 Mins

PHASE 1: Periodized Resistance

Week 1
Exercise Sets Reps Rest
Monday: Hypertrophy
High Bar Close Stance Squats 3 12 60 Secs

Barbell Bench Press 3 12 60 Secs

Conventional Deadlifts 3 12 60 Secs

Superset

Weighted Pull Ups 3 12 60 Secs

Weighted Dips 3 12 60 Secs

Overhand Bent Over Row 3 12 60 Secs

Dumbbell Shoulder Press 3 12 60 Secs

Superset

Standing Barbell Curls 3 12 60 Secs

Rope Tricep Extension 3 12 60 Secs

Wednesday: Power (Use 40% of 1 RM)


High Bar Close Stance Squats 5 5 3 Mins

Barbell Bench Press 5 5 3 Mins

Conventional Deadlifts 5 5 3 Mins

Friday: Strength
High Bar Close Stance Squats 5 5 3 Mins

Barbell Bench Press 5 5 3 Mins

Conventional Deadlifts 3 5 3 Mins

Superset
Weighted Pull Ups 3 5 3 Mins

Weighted Dips 3 5 3 Mins

Overhand Bent Over Row 3 5 3 Mins

Dumbbell Shoulder Press 3 5 3 Mins

Superset

Standing Barbell Curls 3 5 3 Mins

Rope Tricep Extension 3 5 3 Mins

MUSCLEANDSTRENGTH.COM
Week 2
Exercise Sets Reps Rest
Monday: Hypertrophy
High Bar Close Stance Squats 3 10 60 Secs

Barbell Bench Press 3 10 60 Secs

Conventional Deadlifts 3 10 60 Secs

Superset

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

Friday: Strength
High Bar Close Stance Squats 5 4 3 Mins

Barbell Bench Press 5 4 3 Mins

Conventional Deadlifts 3 4 3 Mins

Superset
Weighted Pull Ups 3 4 3 Mins

Weighted Dips 3 4 3 Mins

Overhand Bent Over Row 3 4 3 Mins

Dumbbell Shoulder Press 3 4 3 Mins

Superset

Standing Barbell Curls 3 4 3 Mins

Rope Tricep Extension 3 4 3 Mins

MUSCLEANDSTRENGTH.COM
Week 3
Exercise Sets Reps Rest
Monday: Hypertrophy
High Bar Close Stance Squats 3 10 60 Secs

Barbell Bench Press 3 10 60 Secs

Conventional Deadlifts 3 10 60 Secs

Superset

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

Friday: Strength
High Bar Close Stance Squats 5 4 3 Mins

Barbell Bench Press 5 4 3 Mins

Conventional Deadlifts 3 4 3 Mins

Superset
Weighted Pull Ups 3 4 3 Mins

Weighted Dips 3 4 3 Mins

Overhand Bent Over Row 3 4 3 Mins

Dumbbell Shoulder Press 3 4 3 Mins

Superset

Standing Barbell Curls 3 4 3 Mins

Rope Tricep Extension 3 4 3 Mins

MUSCLEANDSTRENGTH.COM
Week 4
Exercise Sets Reps Rest
Monday: Hypertrophy
High Bar Close Stance Squats 3 8 120 Secs

Barbell Bench Press 3 8 120 Secs

Conventional Deadlifts 3 8 120 Secs

Superset

Weighted Pull Ups 3 8 120 Secs

Weighted Dips 3 8 120 Secs

Overhand Bent Over Row 3 8 120 Secs

Dumbbell Shoulder Press 3 8 120 Secs

Superset

Standing Barbell Curls 3 8 120 Secs

Rope Tricep Extension 3 8 120 Secs

Wednesday: Power (Use 60% of 1 RM)


High Bar Close Stance Squats 5 3 3 Mins

Barbell Bench Press 5 3 3 Mins

Conventional Deadlifts 5 3 3 Mins

Friday: Strength
High Bar Close Stance Squats 3 1 3 Mins

Barbell Bench Press 3 1 3 Mins

Conventional Deadlifts 3 1 3 Mins

MUSCLEANDSTRENGTH.COM
Week 5
Exercise Sets Reps Rest
Monday: Hypertrophy
Low Bar Slightly Wider than Shoulder
3 12 60 Secs
Width Squats

Barbell Bench Press 3 12 60 Secs

Sumo Deadlifts 2 12 60 Secs

Conventional Deadlifts 1 12 30 Secs

Superset

Weighted Pull Ups 3 12 60 Secs

Weighted Dips 3 12 60 Secs

Underhand Bent Over Row 3 12 60 Secs

Barbell Shoulder Press 3 12 60 Secs

Superset

Seated Dumbbell Curls 3 12 60 Secs

Skullcrushers 3 12 60 Secs

Wednesday: Power/Accommodating Resistance (40% of 1 RM w/ Bands)


Low Bar Slightly Wider than Shoulder
5 3 3 Mins
Width Squats

Barbell Bench Press 5 5 3 Mins

Sumo Deadlifts 3 5 3 Mins

Conventional Deadlifts 2 5 3 Mins

Friday: Strength
Low Bar Slightly Wider than Shoulder
5 5 3 Mins
Width Squats

Barbell Bench Press 5 5 3 Mins

Sumo Deadlifts 2 5 3 Mins

Conventional Deadlifts 1 5 3 Mins

Superset
Weighted Pull Ups 3 5 3 Mins

Weighted Dips 3 5 3 Mins

Underhand Bent Over Row 3 5 3 Mins

Barbell Shoulder Press 3 5 3 Mins

Superset

Seated Dumbbell Curls 3 5 3 Mins

Skullcrushers 3 5 3 Mins

MUSCLEANDSTRENGTH.COM
Week 6
Exercise Sets Reps Rest
Monday: Hypertrophy
Low Bar Slightly Wider than Shoulder
3 10 60 Secs
Width Squats

Barbell Bench Press 3 10 60 Secs

Sumo Deadlifts 2 10 60 Secs

Conventional Deadlifts 1 10 60 Secs

Superset

Weighted Pull Ups 3 10 60 Secs

Weighted Dips 3 10 60 Secs

Underhand Bent Over Row 3 10 60 Secs

Barbell Shoulder Press 3 10 60 Secs

Superset

Seated Dumbbell Curls 3 10 60 Secs

Skullcrushers 3 10 60 Secs

Wednesday: Power/Accommodating Resistance (50% of 1 RM w/ Chains)


Low Bar Slightly Wider than Shoulder
5 4 3 Mins
Width Squats

Barbell Bench Press 5 4 3 Mins

Sumo Deadlifts 3 4 3 Mins

Conventional Deadlifts 2 4 3 Mins

Friday: Strength
Low Bar Slightly Wider than Shoulder
5 4 3 Mins
Width Squats

Barbell Bench Press 5 4 3 Mins

Sumo Deadlifts 2 4 3 Mins

Conventional Deadlifts 1 4 3 Mins

Superset
Weighted Pull Ups 3 4 3 Mins

Weighted Dips 3 4 3 Mins

Underhand Bent Over Row 3 4 3 Mins

Barbell Shoulder Press 3 4 3 Mins

Superset

Seated Dumbbell Curls 3 4 3 Mins

Skullcrushers 3 4 3 Mins

MUSCLEANDSTRENGTH.COM
Week 7
Exercise Sets Reps Rest
Monday: Hypertrophy
Low Bar Slightly Wider than Shoulder
3 10 90 Secs
Width Squats

Barbell Bench Press 3 10 90 Secs

Sumo Deadlifts 2 10 90 Secs

Conventional Deadlifts 1 10 90 Secs

Superset

Weighted Pull Ups 3 10 90 Secs

Weighted Dips 3 10 90 Secs

Underhand Bent Over Row 3 10 90 Secs

Barbell Shoulder Press 3 10 90 Secs

Superset

Seated Dumbbell Curls 3 10 90 Secs

Skullcrushers 3 10 90 Secs

Wednesday: Power/Accommodating Resistance (55% of 1 RM w/ Bands)


Low Bar Slightly Wider than Shoulder
5 4 3 Mins
Width Squats

Barbell Bench Press 5 4 3 Mins

Sumo Deadlifts 3 4 3 Mins

Conventional Deadlifts 2 5 3 Mins

Friday: Strength
Low Bar Slightly Wider than Shoulder
5 3 3 Mins
Width Squats

Barbell Bench Press 5 3 3 Mins

Sumo Deadlifts 2 3 3 Mins

Conventional Deadlifts 1 3 3 Mins

Superset
Weighted Pull Ups 3 3 3 Mins

Weighted Dips 3 3 3 Mins

Underhand Bent Over Row 3 3 3 Mins

Barbell Shoulder Press 3 3 3 Mins

Superset

Seated Dumbbell Curls 3 3 3 Mins

Skullcrushers 3 3 3 Mins

MUSCLEANDSTRENGTH.COM
Week 8
Exercise Sets Reps Rest
Monday: Hypertrophy
Low Bar Slightly Wider than Shoulder
3 8 120 Secs
Width Squats

Barbell Bench Press 3 8 120 Secs

Sumo Deadlifts 2 8 120 Secs

Conventional Deadlifts 1 8 120 Secs

Superset

Weighted Pull Ups 3 8 120 Secs

Weighted Dips 3 8 120 Secs

Underhand Bent Over Row 3 8 120 Secs

Barbell Shoulder Press 3 8 120 Secs

Superset

Seated Dumbbell Curls 3 8 120 Secs

Skullcrushers 3 8 120 Secs

Wednesday: Power/Accommodating Resistance (60% of 1 RM w/ Chains)


Low Bar Slightly Wider than Shoulder
5 3 3 Mins
Width Squats

Barbell Bench Press 5 3 3 Mins

Sumo Deadlifts 3 3 3 Mins

Conventional Deadlifts 2 3 3 Mins

Friday: Strength
Low Bar Slightly Wider than Shoulder
3 1 5 Mins
Width Squats

Barbell Bench Press 3 1 5 Mins

Conventional Deadlifts 3 1 5 Mins

MUSCLEANDSTRENGTH.COM
PHASE 2: Overreaching Cycle

Weeks 9 & 10
Exercise Sets Reps Rest
Monday: Hypertrophy
High Bar Close Stance Squats 3 8 60 Secs

Barbell Bench Press 3 8 60 Secs

Conventional Deadlifts 3 8 60 Secs

Superset

Weighted Pull Ups 3 8 60 Secs

Weighted Dips 3 8 60 Secs

Overhand Bent Over Row 3 8 60 Secs

Dumbbell Shoulder Press 3 8 60 Secs

Superset

Standing Barbell Curls 3 8 60 Secs

Rope Tricep Extension 3 8 60 Secs

Tuesday: Hypertrophy
Leg Press (Close Foot Placement) 3 8 60 Secs

Incline Barbell Bench Press 3 8 60 Secs

Military Press 3 8 60 Secs

Superset

Supinated Pull Ups 3 8 60 Secs

Dips 3 8 60 Secs

Bent Over Row 3 8 60 Secs

Superset

Hammer Curls 3 8 60 Secs

Close Grip Bench Press 3 8 60 Secs

Wednesday: Hypertrophy
Low Bar Slightly Wider than Shoulder
3 12 60 Secs
Width Squats

Barbell Bench Press 3 12 60 Secs

Sumo Deadlifts 2 12 60 Secs

Conventional Deadlifts 1 12 30 Secs

Superset

Weighted Pull Ups 3 12 60 Secs

Weighted Dips 3 12 60 Secs

Underhand Bent Over Row 3 12 60 Secs

Barbell Shoulder Press 3 12 60 Secs

Superset

Seated Dumbbell Curls 3 12 60 Secs

Skullcrushers 3 12 60 Secs

Thursday: Hypertrophy
Leg Press (Wide Foot Placement) 3 12 60 Secs

Incline Barbell Bench Press 3 12 60 Secs

Military Press 3 12 60 Secs

Superset

Supinated Pull Ups 3 12 60 Secs

Dips 3 12 60 Secs

Bent Over Row 3 12 60 Secs

Superset
Hammer Curls 3 12 60 Secs

Close Grip Bench Press 3 12 60 Secs

Friday: Strength
Squats 3 1 3 Mins

Barbell Bench Press 3 1 3 Mins

Conventional Deadlifts 3 1 3 Mins

Saturday: Wingates
30 Secs Wingates 2 1 2 Mins

MUSCLEANDSTRENGTH.COM
PHASE 3: Taper

Week 11
Exercise Sets Reps Rest
Monday
Squats 5 5 180 Secs

Barbell Bench Press 5 5 180 Secs

Deadlifts 5 5 180 Secs

Wednesday
Squats 3 3-5 240 Secs

Barbell Bench Press 3 3-5 240 Secs

Deadlifts 1 3-5 240 Secs

Superset

Pull Ups 1 3-5 240 Secs

Dumbbell Shoulder Press 1 3-5 240 Secs


Bent Over Row 1 3-5 240 Secs

Superset

Barbell Curls 1 3-5 240 Secs

Triceps Extension 1 3-5 240 Secs

Friday
Squats 5 5 180 Secs

Barbell Bench Press 5 5 180 Secs

Deadlifts 5 5 180 Secs

MUSCLEANDSTRENGTH.COM
Week 12
Exercise Sets Reps Rest
Monday
Squats 3 3-5 240 Secs

Barbell Bench Press 3 3-5 240 Secs

Deadlifts 1 3-5 240 Secs

Superset

Pull Ups 1 3-5 240 Secs

Dumbbell Shoulder Press 1 3-5 240 Secs

Bent Over Row 1 3-5 240 Secs

Superset

Barbell Curls 1 3-5 240 Secs

Triceps Extension 1 3-5 240 Secs

Wednesday
Squats 5 5 180 Secs

Barbell Bench Press 5 5 180 Secs

Deadlifts 5 5 180 Secs

Friday
Squats 3 1 5 Mins

Barbell Bench Press 3 1 5 Mins

Deadlifts 3 1 5 Mins

MUSCLEANDSTRENGTH.COM

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