The MuscleTech Clear Results Challenge: THE WORKOUTS, Phase 1

Build groundbreaking strength and shirt-busting size with this 12-week training, nutrition, and supplement plan.
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THE WORKOUTS, PHASE 1: WEEKS 1-8

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*Click on each exercise for a video demonstration.

MONDAY

SQUAT: 3 sets, 8-12 reps, 1 min. rest

BENCH PRESS: 3 sets, 8-12 reps, 1 min. rest

DEADLIFT: 3 sets, 8-12 reps, 1 min. rest

PULLUP: 3 sets, 8-12 reps, no rest

superset with

DIP: 3 sets, 8-12 reps, 1 min. rest

BARBELL BENTOVER ROW: 3 sets, 8-12 reps, 1 min. rest

DUMBBELL SHOULDER PRESS: 3 sets, 8-12 reps, 1 min. rest

BARBELL CURL: 3 sets, 8-12 reps, no rest

superset with

LYING TRICEPS EXTENSION: 3 sets, 8-12 reps, 1 min. rest

WEDNESDAY

SQUAT: 5 sets, 5 reps*, 2 1/2 min. rest

BENCH PRESS: 5 sets, 5 reps*, 2 1/2 min. rest

DEADLIFT: 5 sets, 5 reps*, 2 1/2 min. rest

*Maximal intended velocity reps, using a relatively light weight and performing each rep as explosively as possible.

FRIDAY

SQUAT: 5 sets, 3-5 reps, 4 min. rest

BENCH PRESS: 5 sets, 3-5 reps, 4 min. rest

DEADLIFT: 5 sets, 3-5 reps, 4 min. rest

PULLUP: 5 sets, 3-5 reps, 4 min. rest

superset with

DIP: 5 sets, 3-5 reps, 4 min. rest

BARBELL BENTOVER ROW: 5 sets, 3-5 reps, 4 min. rest

DUMBBELL SHOULDER PRESS: 5 sets, 3-5 reps, 4 min. rest

BARBELL CURL: 5 sets, 3-5 reps, 4 min. rest

superset with

LYING TRICEPS EXTENSION: 5 sets, 3-5 reps, 4 min. rest

Note: For each exercise in this workout you’ll do three maximal attempts at a 1RM following a proper warmup and progressing to heavy weight. Count the heaviest weight completed as your 1RM for that exercise.

Return to the CLEAR RESULTS CHALLENGE.

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