The MuscleTech Clear Results Challenge: THE WORKOUTS, Phase 3

Build groundbreaking strength and shirt-busting size with this 12-week training, nutrition, and supplement plan.
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THE WORKOUTS, PHASE 3: WEEKS 11-12

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*Click on each exercise for a video demonstration.

WEEK 11 - MONDAY

SQUAT: 5 sets, 5* reps, 3 min. rest, 40%-60% 1RM load

BENCH PRESS: 5 sets, 5* reps, 3 min. rest, 40%-60% 1RM load

DEADLIFT: 5 sets, 5* reps, 3 min. rest, 40%-60% 1RM load

*"Maximal intended velocity reps", using light weight (40%-60% of 1RM explosively.

WEEK 11 - WEDNESDAY

SQUAT: 3 sets, 3-5 reps, 4 min. rest, >90% 1RM load

BENCH PRESS: 3 sets, 3-5 reps, 4 min. rest, >90% 1RM load

DEADLIFT: 1 sets, 3-5 reps, 4 min. rest, >90% 1RM load

PULLUP: 1 sets, 3-5 reps, no rest, >90% 1RM load

superset with

DIP: 1 sets, 3-5 reps, 4 min. rest, >90% 1RM load

BARBELL BENTOVER ROW: 1 sets, 3-5 reps, 4 min. rest, >90% 1RM load

DUMBBELL SHOULDER PRESS: 1 sets, 3-5 reps, 4 min. rest, >90% 1RM load

BARBELL CURL: 1 sets, 3-5 reps, no rest, >90% 1RM load

superset with

LYING TRICEPS EXTENSION: 1 sets, 3-5 reps, 4 min. rest, >90% 1RM load

WEEK 11 - FRIDAY

SQUAT: 5 sets, 5* reps, 3 min. rest, 40%-60% 1RM load

BENCH PRESS: 5 sets, 5* reps, 3 min. rest, 40%-60% 1RM load

DEADLIFT: 5 sets, 5* reps, 3 min. rest, 40%-60% 1RM load

*"Maximal intended velocity reps", using light weight (40%-60% of 1RM explosively.

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.

WEEK 12 - MONDAY

SQUAT: 3 sets, 3-5 reps, 4 min. rest, >90% 1RM load

BENCH PRESS: 3 sets, 3-5 reps, 4 min. rest, >90% 1RM load

DEADLIFT: 1 sets, 3-5 reps, 4 min. rest, >90% 1RM load

PULLUP: 1 sets, 3-5 reps, no rest, >90% 1RM load

superset with

DIP: 1 sets, 3-5 reps, 4 min. rest, >90% 1RM load

BARBELL BENTOVER ROW: 1 sets, 3-5 reps, 4 min. rest, >90% 1RM load

DUMBBELL SHOULDER PRESS: 1 sets, 3-5 reps, 4 min. rest, >90% 1RM load

BARBELL CURL: 1 sets, 3-5 reps, no rest, >90% 1RM load

superset with

LYING TRICEPS EXTENSION: 1 sets, 3-5 reps, 4 min. rest, >90% 1RM load

WEEK 12 - WEDNESDAY

SQUAT: 5 sets, 5* reps, 3 min. rest, 40%-60% 1RM load

BENCH PRESS: 5 sets, 5* reps, 3 min. rest, 40%-60% 1RM load

DEADLIFT: 5 sets, 5* reps, 3 min. rest, 40%-60% 1RM load

*"Maximal intended velocity reps", using light weight (40%-60% of 1RM explosively.

WEEK 12 - FRIDAY

SQUAT: 3 sets, 1 rep, 5 min. rest, 1RM load

BENCH PRESS: 3 sets, 1 rep, 5 min. rest, 1RM load

DEADLIFT: 3 sets, 1 rep, 5 min. rest, 1RM load

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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