This Muscle Confusion Workout is actually 3 workouts that are rotated to produce "muscle confusion." It basically means that you keep things changing on a regular basis to prevent stagnation. There are three phases. Endurance Phase Size Phase Strength Phase Each phase lasts 5 weeks, and includes working out on Monday, Wednesday, and Friday. The 1st week is a test week that involves testing your maximum repetitions in each exercise. Endurance Phase Primary Goal: Increase overall stamina Workout Type: Full Body Training Level: Beginner to Intermediate Days Per Week: 3 Equipment: Body Weight Tempo: 1/0/1/0 Warm-up - Jumping Rope - 3 minutes 3 sets x Bodyweight x 50% Max Repetitions Lunges Floor Bridges Pushups Pull-ups Leg Lifts Size Phase Primary Goal: Increase Muscular Size Workout Type: Full Body Training Level: Beginner to Intermediate Days Per Week: 3 Equipment: Body Weight Tempo: 3/0/3/0 Warm-up - Jumping Rope - 3 minutes 3 sets x Bodyweight x 50% Max Repetitions Lunges Floor Bridges Push-ups Pull-ups Leg Lifts Strength Phase Primary Goal: Increase Maximum Strength Workout Type: Full Body Training Level: Beginner to Intermediate Days Per Week: 3 Equipment: Body Weight Tempo: 1/0/1/0 Split Squats One Leg Floor Bridges One Arm Push-ups Pull-ups Leg Lifts 3 sets x Bodyweight x 50% Max Repetitions
