12 Week Muscle Confusion Trainer

Welcome to the 10 Week Size and Strength Trainer.  This trainer is designed to give you maximum results in both strength and size.  Over the next ten weeks you will be switching off with light days one week, and heavy days the next week.  With this method, you will be getting the best of both worlds when it comes to size and strength.

If you always go heavy with low reps, it is much easier to get injured.  If you are always doing lighter weight with higher reps, you tend to lose strength.  By switching off each week, you will give your body a break from the heavy weights, helping it recover for the next week.  Don’t get the wrong idea though, it’s not like you are going to be doing light weight on your “light week”.  You will still be cranking some heavy iron, and the workouts will usually be more intense than the heavy week.

If you are ready for maximum muscle and strength in 10 weeks, then let’s get going!

WEEK #1

WEEK #2

WEEK #3

WEEK #4

WEEK #5

  • Day #29 – Five Alarm Arms 5
  • Day #30 – Jacked Back 5
  • Day #31 – Legendary Legs 5
  • Day #32 – Golden Shoulders 5
  • Day #33 – Stressed Chest 5
  • Day #34 – Active Rest Day
  • Day #35 – Active Rest Day

WEEK #6

  • Day #36 – Five Alarm Arms 6
  • Day #37 – Jacked Back 6
  • Day #38 – Legendary Legs 6
  • Day #39 – Golden Shoulders 6
  • Day #40 – Stressed Chest 6
  • Day #41 – Active Rest Day
  • Day #42 – Active Rest Day

WEEK #7

  • Day #43 – Five Alarm Arms 7
  • Day #44 – Jacked Back 7
  • Day #45 – Legendary Legs 7
  • Day #46 – Golden Shoulders 7
  • Day #47 – Stressed Chest 7
  • Day #48 – Active Rest Day
  • Day #49 – Active Rest Day

WEEK #8

  • Day #50 – Five Alarm Arms 8
  • Day #51 – Jacked Back 8
  • Day #52 – Legendary Legs 8
  • Day #53 – Golden Shoulders 8
  • Day #54 – Stressed Chest 8
  • Day #55 – Active Rest Day
  • Day #56 – Active Rest Day

WEEK #9

  • Day #57 – Five Alarm Arms 9
  • Day #58 – Jacked Back 9
  • Day #59 – Legendary Legs 9
  • Day #60 – Golden Shoulders 9
  • Day #61 – Stressed Chest 9
  • Day #62 – Active Rest Day
  • Day #63 – Active Rest Day

WEEK #10

  • Day #64 – Five Alarm Arms 10
  • Day #65 – Jacked Back 10
  • Day #66 – Legendary Legs 10
  • Day #67 – Golden Shoulders 10
  • Day #68 – Stressed Chest 10
  • Day #69 – Active Rest Day
  • Day #70 – Active Rest Day