12 Week Muscle Confusion Trainer

This 12 Week Muscle Confusion Trainer is designed for advanced lifters looking to get to the next level.  When you have been working out for years, it can become very difficult to make progress.  Usually at some point you will plateau, and make little to no gains.  This is especially true the older you get.  With this program, each week will have a theme and usually follow a particular rep range.  I designed this program to change each week, in order to confuse your muscles into growing.  When you are always doing similar workouts, even if you are pushing yourself hard, your muscles will adapt and often little progress will be made.  With this program, you will be having a completely different workout each week, so your muscles don’t have a chance to become used to the workout.  I designed this program for myself, as I am 40 and work my ass off, but have not seen much change in my body lately.  While I am fairly happy with my current shape, I always strive to be better, as should you.  If you are not working toward a goal, then you aren’t working hard enough.

Give each and every workout your absolute maximum effort.  Be sure to follow the instructions for each workout including the rest period.  You may be accustomed to a certain rest time between sets, and your body gets used to that.  Remember, this program is built to shake things up and is not supposed to be “routine”.   Since this trainer is made for the advanced lifters, I am not going to waste your time by easing into the program with an easy first week.  Most of the workouts are around an hour and a half or more.  Some will say that is too long to workout, but I say otherwise.  With proper diet and recovery supplements, you should be able to handle it.  Your first day of your first week will be hard as hell, and if you can’t handle it, then find another program!

Diet is extremely important with any workout, and you need to have it on point if you are going to notice any real changes.  I have recently changed my macros for this program in hopes to make maximum gains.  I am currently consuming around 3700-3900 calories on workout days.  My macro ratios for this program are 35% Carbs, 35% Protein and 30% fats.  This does not mean this is the macro ratios that you should be using, though by trial and error, this is what I am experimenting with for this program.  We are all individuals, so macro ratios will definitely vary depending on what works for you.

This program is under construction, as I am building it as I do it.  As you will see, all the workouts are not plugged in yet.  If you are following along with me, you will see each workout pop up the day before.  The “Optional” exercises are more or less designed for myself.  I like to hit arms twice a week, as I have found that I get more gains doing so.  If that does not work for you, consider hitting your weakest body part instead.

Now let’s get started!  Go out there and kick some ass and make yourself proud.  It’s going to be hard work, but that’s what we are here to do.  It will all be worth it in the end!

P.S. – Be sure to take your measurements, your weight and before photos from all angles.  After you finish the twelve weeks, send me your before and after pics so I can see your progress!

WEEK #1

WEEK #2

WEEK #3

WEEK #4

  • DAY #22 – Arms
  • Day #23 – Back
  • Day #24 – Legs
  • Day #25 – Shoulders
  • Day #26 – Chest
  • Day #27 – Active Rest Day
  • Day #28 – Active Rest Day

WEEK #5

  • DAY #29 – Arms
  • DAY #30 – Back
  • Day #31 – Legs
  • Day #32 – Shoulders
  • Day #33 – Chest
  • Day #34 – Active Rest Day
  • Day #35 – Active Rest Day

WEEK #6

  • DAY #36 – Arms
  • Day #37 – Back
  • Day #38 – Legs
  • Day #39 – Shoulders
  • Day #40 – Chest
  • Day #41 – Active Rest Day
  • Day #42 – Active Rest Day

WEEK #7

  • Day #43 – Back
  • Day #44 – Arms
  • Day #45 – Legs
  • Day #46 – Shoulders
  • Day #47 – Chest & Abs
  • Day #48 – Active Rest Day
  • Day #49 – Active Rest Day

WEEK #8

  • Day #50 – Back
  • Day #51 – Arms & Abs
  • Day #52 – Legs
  • Day #53 – Shoulders
  • Day #54 – Chest
  • Day #55 – Active Rest Day
  • Day #56 – Active Rest Day

WEEK #9

  • Day #57 – Back
  • Day #58 – Arms
  • Day #59 – Legs
  • Day #60 – Shoulders
  • Day #61 – Chest
  • Day #62 – Active Rest Day
  • Day #63 – Active Rest Day

WEEK #10

  • DAY #64 – Arms
  • Day #65 – Back
  • Day #66 – Legs
  • Day #67 – Shoulders
  • Day #68 – Chest
  • Day #69 – Active Rest Day
  • Day #70 – Active Rest Day

WEEK #11

  • DAY #71 – Arms
  • DAY #72 – Back
  • Day #73 – Legs
  • Day #74 – Shoulders
  • Day #75 – Chest
  • Day #76 – Active Rest Day
  • Day #77 – Active Rest Day

WEEK #12

  • DAY #78 – Arms
  • Day #79 – Back
  • Day #80 – Legs
  • Day #81 – Shoulders
  • Day #82 – Chest
  • Day #83 – Active Rest Day
  • Day #84 – Active Rest Day