Muscle Confusion Workout Plan

4 Weeks / 6 Days per Week / Intermediate

0 ratings
Muscle Confusion Workout Plan

Muscle Confusion Workout Plan

4 Weeks / 6 Days per Week / Intermediate

0 ratings

Muscle Confusion Workout Plan

4 Weeks / 6 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Muscle Confusion Chest & Triceps (1) Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 16 reps, 01:00 rest
3 16 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The way that a muscle confusion workout works is to basically trick your muscles and keep them guessing during the workout. This will allow your muscles to work harder and grow quicker. The workout plan is for 3 days a week but in order to keep your muscles guessing there are going to be 6 workouts listed. You will do Workouts 1,3,5 weeks 1 and 3 and then weeks 2 and 4 you will do workouts 2,4,6.

This Muscle Confusion workout can be done for 30 days or 60 days. The only similarity in all the workouts is the 5 minute treadmill jog in the beginning and that is just to get you warmed up. Make sure that you pick a weight that is challenging for the amount of repetitions that you are doing.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lea... more

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lean physique at the same time. This muscle confusion workout routine is designed for intermediate to advanced lifters, and will test the limits of strength and endurance to its fullest potential.

What is muscle confusion?

Muscle confusion exercises act to counteract muscle memory. After lifting in the same fashion (performing the same movements), with the same resistance, muscles become very adept at handling the load. The human body is very efficient in nature, constantly looking for ways to do the same thing with less energy expenditure. By implementing the muscle confusion workout, it is possible to strip away this efficiency and make monumental gains. Keeping the body guessing what is next is the key to the success of muscle confusion workout routines.

Split It Up

The muscle confusion workout schedule is made up of three workouts per week. The entire body is worked, but split between the three days. The splits will include: chest and triceps, legs, and back, shoulders, and biceps. However, the muscle confusion program provides a total of six workouts, allowing for each week to vary.

Variety Is Important to Growth

While the same splits are used each week, the design of the muscle confusion routines differs both in what exercises are performed and how the muscles are worked. One week will focus on heavier weights with lower repetitions, followed by a week of slightly lighter weights with more repetitions. This is a key element of muscle confusion training.

Core Included

Abdominal and core work is included in each workout. This ensures no part of the body is neglected, and the very best results are obtained. As with the rest of the program, the core work is consistently altered to allow for a total body confusion workout.

30 Days to Change

The muscle confusion workout is designed to last a month, but can easily be stretched to two depending on personal preference and goals. The key to its success is following the design and allowing the principles of muscle confusion overcome the static muscle memory typically found among long-time lifters.

Change promotes growth. Incorporating the Muscle Confusion Workout Plan is a sure-fire way to accelerate that growth, whether the goal is to gain more muscle, strip away excess fat, or a combination of the two. If you have never attempted muscle confusion training, starting this program today and seeing it through to completion will open your eyes to a new understanding of potential.

Muscle Confusion Chest & Triceps (2) Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Chest / Beginner
3 sets, 14 reps, 01:00 rest
3 14 -- 01:00
Chest / Beginner
3 sets, 14 reps, 01:00 rest
3 14 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 14 reps, 01:00 rest
3 14 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 14 reps, 01:00 rest
3 14 -- 01:00
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Oblique Crunch repetitions are listed per side.

The way that a muscle confusion workout works is to basically trick your muscles and keep them guessing during the workout. This will allow your muscles to work harder and grow quicker. The workout plan is for 3 days a week but in order to keep your muscles guessing there are going to be 6 workouts listed. You will do Workouts 1,3,5 weeks 1 and 3 and then weeks 2 and 4 you will do workouts 2,4,6.

This Muscle Confusion workout can be done for 30 days or 60 days. The only similarity in all the workouts is the 5 minute treadmill jog in the beginning and that is just to get you warmed up. Make sure that you pick a weight that is challenging for the amount of repetitions that you are doing.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lea... more

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lean physique at the same time. This muscle confusion workout routine is designed for intermediate to advanced lifters, and will test the limits of strength and endurance to its fullest potential.

What is muscle confusion?

Muscle confusion exercises act to counteract muscle memory. After lifting in the same fashion (performing the same movements), with the same resistance, muscles become very adept at handling the load. The human body is very efficient in nature, constantly looking for ways to do the same thing with less energy expenditure. By implementing the muscle confusion workout, it is possible to strip away this efficiency and make monumental gains. Keeping the body guessing what is next is the key to the success of muscle confusion workout routines.

Split It Up

The muscle confusion workout schedule is made up of three workouts per week. The entire body is worked, but split between the three days. The splits will include: chest and triceps, legs, and back, shoulders, and biceps. However, the muscle confusion program provides a total of six workouts, allowing for each week to vary.

Variety Is Important to Growth

While the same splits are used each week, the design of the muscle confusion routines differs both in what exercises are performed and how the muscles are worked. One week will focus on heavier weights with lower repetitions, followed by a week of slightly lighter weights with more repetitions. This is a key element of muscle confusion training.

Core Included

Abdominal and core work is included in each workout. This ensures no part of the body is neglected, and the very best results are obtained. As with the rest of the program, the core work is consistently altered to allow for a total body confusion workout.

30 Days to Change

The muscle confusion workout is designed to last a month, but can easily be stretched to two depending on personal preference and goals. The key to its success is following the design and allowing the principles of muscle confusion overcome the static muscle memory typically found among long-time lifters.

Change promotes growth. Incorporating the Muscle Confusion Workout Plan is a sure-fire way to accelerate that growth, whether the goal is to gain more muscle, strip away excess fat, or a combination of the two. If you have never attempted muscle confusion training, starting this program today and seeing it through to completion will open your eyes to a new understanding of potential.

Muscle Confusion Legs (1) Workout

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 00:01:00
3 00:01:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Barbell Lunge repetitions are listed per leg.

The way that a muscle confusion workout works is to basically trick your muscles and keep them guessing during the workout. This will allow your muscles to work harder and grow quicker. The workout plan is for 3 days a week but in order to keep your muscles guessing there are going to be 6 workouts listed. You will do Workouts 1,3,5 weeks 1 and 3 and then weeks 2 and 4 you will do workouts 2,4,6.

This Muscle Confusion workout can be done for 30 days or 60 days. The only similarity in all the workouts is the 5 minute treadmill jog in the beginning and that is just to get you warmed up. Make sure that you pick a weight that is challenging for the amount of repetitions that you are doing.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lea... more

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lean physique at the same time. This muscle confusion workout routine is designed for intermediate to advanced lifters, and will test the limits of strength and endurance to its fullest potential.

What is muscle confusion?

Muscle confusion exercises act to counteract muscle memory. After lifting in the same fashion (performing the same movements), with the same resistance, muscles become very adept at handling the load. The human body is very efficient in nature, constantly looking for ways to do the same thing with less energy expenditure. By implementing the muscle confusion workout, it is possible to strip away this efficiency and make monumental gains. Keeping the body guessing what is next is the key to the success of muscle confusion workout routines.

Split It Up

The muscle confusion workout schedule is made up of three workouts per week. The entire body is worked, but split between the three days. The splits will include: chest and triceps, legs, and back, shoulders, and biceps. However, the muscle confusion program provides a total of six workouts, allowing for each week to vary.

Variety Is Important to Growth

While the same splits are used each week, the design of the muscle confusion routines differs both in what exercises are performed and how the muscles are worked. One week will focus on heavier weights with lower repetitions, followed by a week of slightly lighter weights with more repetitions. This is a key element of muscle confusion training.

Core Included

Abdominal and core work is included in each workout. This ensures no part of the body is neglected, and the very best results are obtained. As with the rest of the program, the core work is consistently altered to allow for a total body confusion workout.

30 Days to Change

The muscle confusion workout is designed to last a month, but can easily be stretched to two depending on personal preference and goals. The key to its success is following the design and allowing the principles of muscle confusion overcome the static muscle memory typically found among long-time lifters.

Change promotes growth. Incorporating the Muscle Confusion Workout Plan is a sure-fire way to accelerate that growth, whether the goal is to gain more muscle, strip away excess fat, or a combination of the two. If you have never attempted muscle confusion training, starting this program today and seeing it through to completion will open your eyes to a new understanding of potential.

Muscle Confusion Legs (2) Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Quads / Beginner
--
Quads / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Walking lunge repetitions are listed per leg.

The way that a muscle confusion workout works is to basically trick your muscles and keep them guessing during the workout. This will allow your muscles to work harder and grow quicker. The workout plan is for 3 days a week but in order to keep your muscles guessing there are going to be 6 workouts listed. You will do Workouts 1,3,5 weeks 1 and 3 and then weeks 2 and 4 you will do workouts 2,4,6.

This Muscle Confusion workout can be done for 30 days or 60 days. The only similarity in all the workouts is the 5 minute treadmill jog in the beginning and that is just to get you warmed up. Make sure that you pick a weight that is challenging for the amount of repetitions that you are doing.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lea... more

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lean physique at the same time. This muscle confusion workout routine is designed for intermediate to advanced lifters, and will test the limits of strength and endurance to its fullest potential.

What is muscle confusion?

Muscle confusion exercises act to counteract muscle memory. After lifting in the same fashion (performing the same movements), with the same resistance, muscles become very adept at handling the load. The human body is very efficient in nature, constantly looking for ways to do the same thing with less energy expenditure. By implementing the muscle confusion workout, it is possible to strip away this efficiency and make monumental gains. Keeping the body guessing what is next is the key to the success of muscle confusion workout routines.

Split It Up

The muscle confusion workout schedule is made up of three workouts per week. The entire body is worked, but split between the three days. The splits will include: chest and triceps, legs, and back, shoulders, and biceps. However, the muscle confusion program provides a total of six workouts, allowing for each week to vary.

Variety Is Important to Growth

While the same splits are used each week, the design of the muscle confusion routines differs both in what exercises are performed and how the muscles are worked. One week will focus on heavier weights with lower repetitions, followed by a week of slightly lighter weights with more repetitions. This is a key element of muscle confusion training.

Core Included

Abdominal and core work is included in each workout. This ensures no part of the body is neglected, and the very best results are obtained. As with the rest of the program, the core work is consistently altered to allow for a total body confusion workout.

30 Days to Change

The muscle confusion workout is designed to last a month, but can easily be stretched to two depending on personal preference and goals. The key to its success is following the design and allowing the principles of muscle confusion overcome the static muscle memory typically found among long-time lifters.

Change promotes growth. Incorporating the Muscle Confusion Workout Plan is a sure-fire way to accelerate that growth, whether the goal is to gain more muscle, strip away excess fat, or a combination of the two. If you have never attempted muscle confusion training, starting this program today and seeing it through to completion will open your eyes to a new understanding of potential.

Muscle Confusion Shoulders, Back, & Biceps (1) Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Shoulders / Beginner
--
Shoulders / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

Plank and side plank should be held for 30-60 seconds and side plank should be held for 30-60 seconds each side.

The way that a muscle confusion workout works is to basically trick your muscles and keep them guessing during the workout. This will allow your muscles to work harder and grow quicker. The workout plan is for 3 days a week but in order to keep your muscles guessing there are going to be 6 workouts listed. You will do Workouts 1,3,5 weeks 1 and 3 and then weeks 2 and 4 you will do workouts 2,4,6.

This Muscle Confusion workout can be done for 30 days or 60 days. The only similarity in all the workouts is the 5 minute treadmill jog in the beginning and that is just to get you warmed up. Make sure that you pick a weight that is challenging for the amount of repetitions that you are doing.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lea... more

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lean physique at the same time. This muscle confusion workout routine is designed for intermediate to advanced lifters, and will test the limits of strength and endurance to its fullest potential.

What is muscle confusion?

Muscle confusion exercises act to counteract muscle memory. After lifting in the same fashion (performing the same movements), with the same resistance, muscles become very adept at handling the load. The human body is very efficient in nature, constantly looking for ways to do the same thing with less energy expenditure. By implementing the muscle confusion workout, it is possible to strip away this efficiency and make monumental gains. Keeping the body guessing what is next is the key to the success of muscle confusion workout routines.

Split It Up

The muscle confusion workout schedule is made up of three workouts per week. The entire body is worked, but split between the three days. The splits will include: chest and triceps, legs, and back, shoulders, and biceps. However, the muscle confusion program provides a total of six workouts, allowing for each week to vary.

Variety Is Important to Growth

While the same splits are used each week, the design of the muscle confusion routines differs both in what exercises are performed and how the muscles are worked. One week will focus on heavier weights with lower repetitions, followed by a week of slightly lighter weights with more repetitions. This is a key element of muscle confusion training.

Core Included

Abdominal and core work is included in each workout. This ensures no part of the body is neglected, and the very best results are obtained. As with the rest of the program, the core work is consistently altered to allow for a total body confusion workout.

30 Days to Change

The muscle confusion workout is designed to last a month, but can easily be stretched to two depending on personal preference and goals. The key to its success is following the design and allowing the principles of muscle confusion overcome the static muscle memory typically found among long-time lifters.

Change promotes growth. Incorporating the Muscle Confusion Workout Plan is a sure-fire way to accelerate that growth, whether the goal is to gain more muscle, strip away excess fat, or a combination of the two. If you have never attempted muscle confusion training, starting this program today and seeing it through to completion will open your eyes to a new understanding of potential.

Muscle Confusion Shoulders, Back, & Biceps (2) Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Shoulders / Intermediate
--
Shoulders / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 6

Bosu Ball side plank is listed as time per side.

The way that a muscle confusion workout works is to basically trick your muscles and keep them guessing during the workout. This will allow your muscles to work harder and grow quicker. The workout plan is for 3 days a week but in order to keep your muscles guessing there are going to be 6 workouts listed. You will do Workouts 1,3,5 weeks 1 and 3 and then weeks 2 and 4 you will do workouts 2,4,6.

This Muscle Confusion workout can be done for 30 days or 60 days. The only similarity in all the workouts is the 5 minute treadmill jog in the beginning and that is just to get you warmed up. Make sure that you pick a weight that is challenging for the amount of repetitions that you are doing.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lea... more

The Muscle Confusion Workout Plan is the blueprint for success for those looking to take their fitness to a whole new level. By incorporating the principles of muscle confusion training, anyone can blast through previous plateaus and build the body they desire, gaining strength and creating a lean physique at the same time. This muscle confusion workout routine is designed for intermediate to advanced lifters, and will test the limits of strength and endurance to its fullest potential.

What is muscle confusion?

Muscle confusion exercises act to counteract muscle memory. After lifting in the same fashion (performing the same movements), with the same resistance, muscles become very adept at handling the load. The human body is very efficient in nature, constantly looking for ways to do the same thing with less energy expenditure. By implementing the muscle confusion workout, it is possible to strip away this efficiency and make monumental gains. Keeping the body guessing what is next is the key to the success of muscle confusion workout routines.

Split It Up

The muscle confusion workout schedule is made up of three workouts per week. The entire body is worked, but split between the three days. The splits will include: chest and triceps, legs, and back, shoulders, and biceps. However, the muscle confusion program provides a total of six workouts, allowing for each week to vary.

Variety Is Important to Growth

While the same splits are used each week, the design of the muscle confusion routines differs both in what exercises are performed and how the muscles are worked. One week will focus on heavier weights with lower repetitions, followed by a week of slightly lighter weights with more repetitions. This is a key element of muscle confusion training.

Core Included

Abdominal and core work is included in each workout. This ensures no part of the body is neglected, and the very best results are obtained. As with the rest of the program, the core work is consistently altered to allow for a total body confusion workout.

30 Days to Change

The muscle confusion workout is designed to last a month, but can easily be stretched to two depending on personal preference and goals. The key to its success is following the design and allowing the principles of muscle confusion overcome the static muscle memory typically found among long-time lifters.

Change promotes growth. Incorporating the Muscle Confusion Workout Plan is a sure-fire way to accelerate that growth, whether the goal is to gain more muscle, strip away excess fat, or a combination of the two. If you have never attempted muscle confusion training, starting this program today and seeing it through to completion will open your eyes to a new understanding of potential.

211 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Ab Roller
  • Incline Bench
  • Squat Rack
Show All

No Reviews yet.

Muscle Confusion Workout Plan

211 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Ab Roller
  • Incline Bench
  • Squat Rack
Show All