The Clear Muscle 12-Week Training Schedule – Phase 3

 

A 3-phase double-blind, placebo- and diet-controlled intervention study was conducted. Phase 1 (8 weeks) was a periodized resistance-training program; Phase 2 (2 weeks) was a two week overreaching cycle; and Phase 3 (2 weeks) was a 2-week taper. The training protocol was divided into 3 phases and consisted of a non-linear periodized resistance training program for the first 8 weeks, followed by a 2 week overreaching cycle, and finally a 2 week taper of the training volume.

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.

 
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PHASE 3 OF TRAINING CYCLE
(TAPER) WEEK 11 & 12

 
 
 

Week 11

 
MONDAY Set #1 Set #2 Set #3 Set #4 Set #5
Squats – 5 sets of 5 maximal intended velocity repetitions          
Barbell Bench Press – 5 sets of 5 maximal intended velocity repetitions          
Deadlifts – 5 sets of 5 maximal intended velocity repetitions          
NOTES
*180 seconds timed restRM – Rep max (to failure)40-60% 1 RM
WEDNESDAY Set #1 Set #2 Set #3
Squat – 3 sets of 3-5 RM loads      
Barbell Bench Press – 3 sets of 3-5 RM loads      
Deadlifts – 1 set of 3-5 RM loads    
Pull Ups/Dumbbell Shoulder Press (Superset) – 1 set of 3-5 RM loads    
Bent Over Row – 1 set of 3-5 RM loads    
Barbell Curls/ Triceps Extension (Superset) – 1 set of 3-5 RM loads    
NOTES
*240 seconds timed restRM – Rep max (to failure)> 90 % 1 RM
FRIDAY Set #1 Set #2 Set #3 Set #4 Set #5
Squat – 5 sets of 5 maximal intended velocity repetitions          
Barbell Bench Press – 5 sets of 5 maximal intended velocity repetitions          
Deadlifts – 5 sets of 5 maximal intended velocity repetitions          
NOTES
*180 seconds timed restRM – Rep max (to failure)40-60% 1RM

Week 12

 
MONDAY Set #1 Set #2 Set #3
Squat – 3 sets of 3-5 RM loads      
Barbell Bench Press – 3 sets of 3-5 RM loads      
Deadlifts – 1 set of 3-5 RM loads    
Pull Ups/Dumbbell Shoulder Press (Superset) – 1 set of 3-5 RM loads    
Bent Over Row– 1 set of 3-5 RM loads    
Barbell Curls/ Triceps Extension (Superset)– 1 set of 3-5 RM loads    
NOTES
*240 seconds timed restRM – Rep max (to failure)

 

> 90 % 1 RM

WEDNESDAY Set #1 Set #2 Set #3 Set #4 Set #5
Squat – 5 sets of 5 maximal intended velocity repetitions          
Bench Press – 5 sets of 5 maximal intended velocity repetitions          
Deadlift – 5 sets of 5 maximal intended velocity repetitions          
NOTES
*180 seconds timed restRM – Rep max (to failure)

 

40-60% 1RM

FRIDAY Set #1
Squat – 3 Maximal Attempts (Highest Counted as 1RM)  
Bench Press – 3 Maximal Attempts (Highest Counted as 1 RM)  
Deadlift – 3 Maximal Attempts (Highest Counted as 1 RM)  
NOTES
*5 minutes timed restRM – Rep max (to failure)