Reveal the Steel
By Clint Nielsen · Coach Approved
Also known as: reveal the steel · rts · clint nielsen · reverse pyramid · photo shoot · shoot prep · beach body · glycogen depletion
Clint Nielsen's Reveal the Steel, Second Edition. Twelve weeks in three stages, each with its own goal: four weeks of reverse pyramid strength work, four of muscle gain on an alternating split, then four of fat loss on pyramids with short rests and HIIT. A bonus thirteenth week is his own photo-shoot routine. Three weights days a week, with optional cardio.
Free to use · auto progression, rest timers & PR tracking built in
Clint Nielsen
Clint Nielsen is the founder and author of Reveal The Steel. He started training in 2001 and built the program from what worked on himself, down to the routine he used for the book's own photo shoot. In his words, he knows how to train himself and others "in a way that is quick, effective and gets results".
What is Reveal the Steel?
Reveal the Steel is Clint Nielsen's own program, from the second edition of his book. He built it around goals, one per stage, so you always know what the next four weeks are for. Stage 1 (weeks 1 to 4) is strength, with reverse pyramid training. Stage 2 (weeks 5 to 8) is muscle gain, on an alternating split where the first lift for each body part is the heavy one. Stage 3 (weeks 9 to 12) is fat loss, with pyramids, rests under a minute and a 15-minute HIIT finish. Week 13 is the bonus stage: the routine Clint used to get ready for the book's own photo shoot.
Stages 1 to 3 train weights three days a week, Monday, Tuesday and Thursday, with optional cardio days in between; the bonus week trains four mornings in a row. In Stage 2, if you want a fourth weights day, Clint repeats A, then starts the next week from B. Each session starts with five minutes of easy cardio to warm up, and single supersets follow straight after the lift they belong to. Durata carries every routine as Clint wrote it: the sets, the reps, the rests and his notes on each lift.
Is Reveal the Steel right for you?
Clint wrote it for intermediate to advanced lifters. His test: if you can't squat your body weight for 10 reps or do 10 push ups on your feet, it will be a serious challenge, though any stage works on its own as a trial. You need a gym, or dumbbells at the very least. The bonus week is for hard-core trainers with a shoot, a holiday or an event to peak for; if you don't need it, Clint suggests a fifth week of Stage 3 instead.
How progression works
In Stage 1 each big lift starts with two warmup sets at a percentage of your one-rep max, then a top set of 4 with the heaviest weight you can handle, then four more sets, each 10% lighter than the set before, for 6, 8, 10 and 12 reps. When the top set reaches 5 reps, the weight goes up next session; until then it stays where it is. Lifts done for 4 sets of 8-10 keep the same weight on every set, and the weight goes up once every set reaches the top of the range.
Stage 3's pyramids climb in weight as the reps fall, 12, 10, 8, 6, 4, then a last set of 10-12. Each set is the heaviest you can lift for its reps, so you choose the weights and Durata shows what you lifted last time. Stage 4 is one week of light, high-rep work to deplete glycogen, so nothing progresses.
Diet is part of the plan. Clint's guide: Stage 1 a mild deficit (about 10% under maintenance), Stage 2 a surplus (10 to 15% over), Stage 3 at maintenance, and Stage 4 his special shoot-week diet from the book.
Durata runs this progression for you — warm-ups are worked out from your one-rep max, each session's target carries over from what you logged last time, and the weight moves when you hit or miss the prescribed reps.
Reveal the Steel — every set, every session
Grey sets are warmups; their % is of 1RM. AMRAP = as many reps as possible on the sets marked AMRAP.
Week 16 sessions
Strength A — Chest/Shoulders
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Incline Bench Press (Barbell) | 1×5 @ 60% 1×3 @ 80% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Chest Dip (Weighted) | 4×8–10 | 2:00 |
| Push Up | 1×AMRAP | 2:00 |
| Standing Military Press (Barbell) | 1×5 @ 60% 1×3 @ 80% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Lateral Raise (Dumbbell) | 4×8–10 | 2:00 |
| Plank | 2:00 hold | 2:00 |
Strength B — Legs/Back/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Squat (Barbell) | 1×5 @ 50% 1×3 @ 70% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Seated Calf Raise | 4×15–20 | 2:00 |
| Squat (Bodyweight) | 1×AMRAP | 2:00 |
| Pull Up (Weighted) | 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Dumbbell Row | 4×8–10 | 2:00 |
| Reverse Crunch | 4×15–20 | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Strength C — Biceps/Triceps/Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Bench Press - Close Grip (Barbell) | 1×5 @ 50% 1×3 @ 70% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Triceps Rope Pushdown | 4×8–10 | 2:00 |
| Diamond Push Up | 1×AMRAP | 2:00 |
| Seated Curl (Dumbbell) | 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Bicep Curl (Barbell) | 4×8–10 | 2:00 |
| Chin Up - Narrow Parallel Grip | 1×AMRAP | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Week 26 sessions
Strength A — Chest/Shoulders
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Incline Bench Press (Barbell) | 1×5 @ 60% 1×3 @ 80% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Chest Dip (Weighted) | 4×8–10 | 2:00 |
| Push Up | 1×AMRAP | 2:00 |
| Standing Military Press (Barbell) | 1×5 @ 60% 1×3 @ 80% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Lateral Raise (Dumbbell) | 4×8–10 | 2:00 |
| Plank | 2:00 hold | 2:00 |
Strength B — Legs/Back/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Deadlift (Barbell) | 1×5 @ 50% 1×3 @ 70% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Seated Calf Raise | 4×15–20 | 2:00 |
| Squat (Bodyweight) | 1×AMRAP | 2:00 |
| Pull Up (Weighted) | 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Dumbbell Row | 4×8–10 | 2:00 |
| Reverse Crunch | 4×15–20 | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Strength C — Biceps/Triceps/Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Bench Press - Close Grip (Barbell) | 1×5 @ 50% 1×3 @ 70% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Triceps Rope Pushdown | 4×8–10 | 2:00 |
| Diamond Push Up | 1×AMRAP | 2:00 |
| Seated Hammer Curl (Dumbbell) | 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Bicep Curl (Barbell) | 4×8–10 | 2:00 |
| Chin Up - Narrow Parallel Grip | 1×AMRAP | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Week 36 sessions
Strength A — Chest/Shoulders
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Incline Bench Press (Barbell) | 1×5 @ 60% 1×3 @ 80% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Chest Dip (Weighted) | 4×8–10 | 2:00 |
| Push Up | 1×AMRAP | 2:00 |
| Standing Military Press (Barbell) | 1×5 @ 60% 1×3 @ 80% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Lateral Raise (Dumbbell) | 4×8–10 | 2:00 |
| Plank | 2:00 hold | 2:00 |
Strength B — Legs/Back/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Squat (Barbell) | 1×5 @ 50% 1×3 @ 70% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Seated Calf Raise | 4×15–20 | 2:00 |
| Squat (Bodyweight) | 1×AMRAP | 2:00 |
| Pull Up (Weighted) | 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Dumbbell Row | 4×8–10 | 2:00 |
| Reverse Crunch | 4×15–20 | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Strength C — Biceps/Triceps/Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Bench Press - Close Grip (Barbell) | 1×5 @ 50% 1×3 @ 70% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Triceps Rope Pushdown | 4×8–10 | 2:00 |
| Diamond Push Up | 1×AMRAP | 2:00 |
| Seated Curl (Dumbbell) | 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Bicep Curl (Barbell) | 4×8–10 | 2:00 |
| Chin Up - Narrow Parallel Grip | 1×AMRAP | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Week 46 sessions
Strength A — Chest/Shoulders
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Incline Bench Press (Barbell) | 1×5 @ 60% 1×3 @ 80% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Chest Dip (Weighted) | 4×8–10 | 2:00 |
| Push Up | 1×AMRAP | 2:00 |
| Standing Military Press (Barbell) | 1×5 @ 60% 1×3 @ 80% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Lateral Raise (Dumbbell) | 4×8–10 | 2:00 |
| Plank | 2:00 hold | 2:00 |
Strength B — Legs/Back/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Deadlift (Barbell) | 1×5 @ 50% 1×3 @ 70% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Seated Calf Raise | 4×15–20 | 2:00 |
| Squat (Bodyweight) | 1×AMRAP | 2:00 |
| Pull Up (Weighted) | 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Dumbbell Row | 4×8–10 | 2:00 |
| Reverse Crunch | 4×15–20 | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Strength C — Biceps/Triceps/Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Bench Press - Close Grip (Barbell) | 1×5 @ 50% 1×3 @ 70% 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Triceps Rope Pushdown | 4×8–10 | 2:00 |
| Diamond Push Up | 1×AMRAP | 2:00 |
| Seated Hammer Curl (Dumbbell) | 1×4–5 1×6, 10% off the set before 1×8, 10% off the set before 1×10, 10% off the set before 1×12, 10% off the set before | 3:00 |
| Bicep Curl (Barbell) | 4×8–10 | 2:00 |
| Chin Up - Narrow Parallel Grip | 1×AMRAP | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Week 56 sessions
Muscle A — Back/Biceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Wide Pull Up | 4×8–10 | 2:00 |
| Lat Pulldown - Close Grip (Cable) | 4×10–12 | 2:00 |
| Bent Over Row (Barbell) | 1×AMRAP | 2:00 |
| Bicep Curl (Dumbbell) | 4×8–10 | 2:00 |
| Rope Cable Curl | 4×10–12 | 2:00 |
| Reverse Curl (Barbell) | 1×AMRAP | 2:00 |
| Plank | 2:00 hold | 2:00 |
Muscle B — Chest/Shoulders/Triceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Incline Bench Press (Dumbbell) | 4×8–10 | 2:00 |
| Chest Fly (Dumbbell) | 4×10–12 | 2:00 |
| Wide Push Up | 1×AMRAP | 2:00 |
| Seated Overhead Press (Dumbbell) | 4×8–10 | 2:00 |
| Single Arm Lateral Raise (Cable) | 4×10–12 | 2:00 |
| Bench Press - Close Grip (Barbell) | 4×8–10 | 2:00 |
| Triceps Extension (Dumbbell) | 4×10–12 | 2:00 |
| Push Up - Close Grip | 1×AMRAP | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Muscle C — Legs/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Romanian Deadlift (Barbell) | 4×8–10 | 2:00 |
| Hack Squat (Machine) | 4×10–12 | 2:00 |
| Squat (Bodyweight) | 1×AMRAP | 2:00 |
| Seated Calf Raise | 4×15–20 | 2:00 |
| Renegade Row (Dumbbell) | 4×10–12 | 2:00 |
| Bicycle Crunch | 1×AMRAP | 2:00 |
| Hanging Leg Raise | 3×15–20 | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Walk (60 min)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 60:00 steady | 1:00 |
Week 66 sessions
Muscle A — Back/Biceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Wide Pull Up | 4×8–10 | 2:00 |
| Lat Pulldown - Close Grip (Cable) | 4×10–12 | 2:00 |
| Bent Over Row (Barbell) | 1×AMRAP | 2:00 |
| Bicep Curl (Dumbbell) | 4×8–10 | 2:00 |
| Rope Cable Curl | 4×10–12 | 2:00 |
| Reverse Curl (Barbell) | 1×AMRAP | 2:00 |
| Plank | 2:00 hold | 2:00 |
Muscle B — Chest/Shoulders/Triceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Incline Bench Press (Dumbbell) | 4×8–10 | 2:00 |
| Chest Fly (Dumbbell) | 4×10–12 | 2:00 |
| Wide Push Up | 1×AMRAP | 2:00 |
| Seated Overhead Press (Dumbbell) | 4×8–10 | 2:00 |
| Single Arm Lateral Raise (Cable) | 4×10–12 | 2:00 |
| Bench Press - Close Grip (Barbell) | 4×8–10 | 2:00 |
| Triceps Extension (Dumbbell) | 4×10–12 | 2:00 |
| Push Up - Close Grip | 1×AMRAP | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Muscle C — Legs/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Romanian Deadlift (Barbell) | 4×8–10 | 2:00 |
| Hack Squat (Machine) | 4×10–12 | 2:00 |
| Squat (Bodyweight) | 1×AMRAP | 2:00 |
| Seated Calf Raise | 4×15–20 | 2:00 |
| Renegade Row (Dumbbell) | 4×10–12 | 2:00 |
| Bicycle Crunch | 1×AMRAP | 2:00 |
| Hanging Leg Raise | 3×15–20 | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Walk (60 min)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 60:00 steady | 1:00 |
Week 76 sessions
Muscle A — Back/Biceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Wide Pull Up | 4×8–10 | 2:00 |
| Lat Pulldown - Close Grip (Cable) | 4×10–12 | 2:00 |
| Bent Over Row (Barbell) | 1×AMRAP | 2:00 |
| Bicep Curl (Dumbbell) | 4×8–10 | 2:00 |
| Rope Cable Curl | 4×10–12 | 2:00 |
| Reverse Curl (Barbell) | 1×AMRAP | 2:00 |
| Plank | 2:00 hold | 2:00 |
Muscle B — Chest/Shoulders/Triceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Incline Bench Press (Dumbbell) | 4×8–10 | 2:00 |
| Chest Fly (Dumbbell) | 4×10–12 | 2:00 |
| Wide Push Up | 1×AMRAP | 2:00 |
| Seated Overhead Press (Dumbbell) | 4×8–10 | 2:00 |
| Single Arm Lateral Raise (Cable) | 4×10–12 | 2:00 |
| Bench Press - Close Grip (Barbell) | 4×8–10 | 2:00 |
| Triceps Extension (Dumbbell) | 4×10–12 | 2:00 |
| Push Up - Close Grip | 1×AMRAP | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Muscle C — Legs/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Romanian Deadlift (Barbell) | 4×8–10 | 2:00 |
| Hack Squat (Machine) | 4×10–12 | 2:00 |
| Squat (Bodyweight) | 1×AMRAP | 2:00 |
| Seated Calf Raise | 4×15–20 | 2:00 |
| Renegade Row (Dumbbell) | 4×10–12 | 2:00 |
| Bicycle Crunch | 1×AMRAP | 2:00 |
| Hanging Leg Raise | 3×15–20 | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Walk (60 min)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 60:00 steady | 1:00 |
Week 86 sessions
Muscle A — Back/Biceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Wide Pull Up | 4×8–10 | 2:00 |
| Lat Pulldown - Close Grip (Cable) | 4×10–12 | 2:00 |
| Bent Over Row (Barbell) | 1×AMRAP | 2:00 |
| Bicep Curl (Dumbbell) | 4×8–10 | 2:00 |
| Rope Cable Curl | 4×10–12 | 2:00 |
| Reverse Curl (Barbell) | 1×AMRAP | 2:00 |
| Plank | 2:00 hold | 2:00 |
Muscle B — Chest/Shoulders/Triceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Incline Bench Press (Dumbbell) | 4×8–10 | 2:00 |
| Chest Fly (Dumbbell) | 4×10–12 | 2:00 |
| Wide Push Up | 1×AMRAP | 2:00 |
| Seated Overhead Press (Dumbbell) | 4×8–10 | 2:00 |
| Single Arm Lateral Raise (Cable) | 4×10–12 | 2:00 |
| Bench Press - Close Grip (Barbell) | 4×8–10 | 2:00 |
| Triceps Extension (Dumbbell) | 4×10–12 | 2:00 |
| Push Up - Close Grip | 1×AMRAP | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Muscle C — Legs/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Romanian Deadlift (Barbell) | 4×8–10 | 2:00 |
| Hack Squat (Machine) | 4×10–12 | 2:00 |
| Squat (Bodyweight) | 1×AMRAP | 2:00 |
| Seated Calf Raise | 4×15–20 | 2:00 |
| Renegade Row (Dumbbell) | 4×10–12 | 2:00 |
| Bicycle Crunch | 1×AMRAP | 2:00 |
| Hanging Leg Raise | 3×15–20 | 2:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Walk (60 min)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 60:00 steady | 1:00 |
Week 95 sessions
Fat Loss A — Back/Triceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Wide Pull Up | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Bent Over Row (Barbell) | 4×8–10 | 1:00 |
| Decline Bench Press (Barbell) | 1×12 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Single Arm Tricep Extension (Dumbbell) | 4×8–10 | 1:00 |
| Diamond Push Up | 1×AMRAP | 1:00 |
| Plank | 2:00 hold | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Fat Loss B — Chest/Biceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Decline Bench Press (Barbell) | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Incline Bench Press (Dumbbell) | 4×8–10 | 1:00 |
| Chin Up - Narrow Parallel Grip | 1×12 1×10 1×8 1×6 1×4 1×AMRAP | 1:00 |
| Seated Incline Curl (Dumbbell) | 4×8–10 | 1:00 |
| Lying Leg Raise | 3×10–20 | 1:00 |
| Woodchopper (Cable) | 3×10–20 | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Fat Loss C — Legs/Shoulders/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Squat (Barbell) | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Kettlebell Goblet Squat | 1×AMRAP | 1:00 |
| Straight Leg Deadlift | 4×8–10 | 1:00 |
| Seated Shoulder Press (Machine) | 1×12 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Lateral Raise (Dumbbell) | 4×8–10 | 1:00 |
| Shrug (Dumbbell) | 1×AMRAP | 1:00 |
| Hanging Leg Raise | 3×15–20 | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Week 105 sessions
Fat Loss A — Back/Triceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Wide Pull Up | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Bent Over Row (Barbell) | 4×8–10 | 1:00 |
| Decline Bench Press (Barbell) | 1×12 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Single Arm Tricep Extension (Dumbbell) | 4×8–10 | 1:00 |
| Diamond Push Up | 1×AMRAP | 1:00 |
| Plank | 2:00 hold | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Fat Loss B — Chest/Biceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Decline Bench Press (Barbell) | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Incline Bench Press (Dumbbell) | 4×8–10 | 1:00 |
| Chin Up - Narrow Parallel Grip | 1×12 1×10 1×8 1×6 1×4 1×AMRAP | 1:00 |
| Seated Incline Curl (Dumbbell) | 4×8–10 | 1:00 |
| Lying Leg Raise | 3×10–20 | 1:00 |
| Woodchopper (Cable) | 3×10–20 | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Fat Loss C — Legs/Shoulders/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Squat (Barbell) | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Kettlebell Goblet Squat | 1×AMRAP | 1:00 |
| Straight Leg Deadlift | 4×8–10 | 1:00 |
| Seated Shoulder Press (Machine) | 1×12 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Lateral Raise (Dumbbell) | 4×8–10 | 1:00 |
| Shrug (Dumbbell) | 1×AMRAP | 1:00 |
| Hanging Leg Raise | 3×15–20 | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Week 115 sessions
Fat Loss A — Back/Triceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Wide Pull Up | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Bent Over Row (Barbell) | 4×8–10 | 1:00 |
| Decline Bench Press (Barbell) | 1×12 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Single Arm Tricep Extension (Dumbbell) | 4×8–10 | 1:00 |
| Diamond Push Up | 1×AMRAP | 1:00 |
| Plank | 2:00 hold | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Fat Loss B — Chest/Biceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Decline Bench Press (Barbell) | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Incline Bench Press (Dumbbell) | 4×8–10 | 1:00 |
| Chin Up - Narrow Parallel Grip | 1×12 1×10 1×8 1×6 1×4 1×AMRAP | 1:00 |
| Seated Incline Curl (Dumbbell) | 4×8–10 | 1:00 |
| Lying Leg Raise | 3×10–20 | 1:00 |
| Woodchopper (Cable) | 3×10–20 | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Fat Loss C — Legs/Shoulders/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Squat (Barbell) | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Kettlebell Goblet Squat | 1×AMRAP | 1:00 |
| Straight Leg Deadlift | 4×8–10 | 1:00 |
| Seated Shoulder Press (Machine) | 1×12 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Lateral Raise (Dumbbell) | 4×8–10 | 1:00 |
| Shrug (Dumbbell) | 1×AMRAP | 1:00 |
| Hanging Leg Raise | 3×15–20 | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Week 125 sessions
Fat Loss A — Back/Triceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Wide Pull Up | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Bent Over Row (Barbell) | 4×8–10 | 1:00 |
| Decline Bench Press (Barbell) | 1×12 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Single Arm Tricep Extension (Dumbbell) | 4×8–10 | 1:00 |
| Diamond Push Up | 1×AMRAP | 1:00 |
| Plank | 2:00 hold | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Fat Loss B — Chest/Biceps/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Decline Bench Press (Barbell) | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Incline Bench Press (Dumbbell) | 4×8–10 | 1:00 |
| Chin Up - Narrow Parallel Grip | 1×12 1×10 1×8 1×6 1×4 1×AMRAP | 1:00 |
| Seated Incline Curl (Dumbbell) | 4×8–10 | 1:00 |
| Lying Leg Raise | 3×10–20 | 1:00 |
| Woodchopper (Cable) | 3×10–20 | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Fat Loss C — Legs/Shoulders/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Squat (Barbell) | 1×12 @ 50% 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Kettlebell Goblet Squat | 1×AMRAP | 1:00 |
| Straight Leg Deadlift | 4×8–10 | 1:00 |
| Seated Shoulder Press (Machine) | 1×12 1×10 1×8 1×6 1×4 1×10–12 | 1:00 |
| Lateral Raise (Dumbbell) | 4×8–10 | 1:00 |
| Shrug (Dumbbell) | 1×AMRAP | 1:00 |
| Hanging Leg Raise | 3×15–20 | 1:00 |
| HIIT | 11:30 Steady pace 3 × 0:30 HIIT intervals · 60s rest | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Week 139 sessions
Bonus A — Upper Body/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Bench Press (Dumbbell) | 3×15–20 | 1:30 |
| Cable Fly Crossoverssuperset A | 3×15–20 | 1:30 |
| Push Upsuperset A | 3×AMRAP | 1:30 |
| Lat Pulldown (Cable) | 3×15–20 | 1:30 |
| Seated Overhead Press (Dumbbell)superset B | 3×15–20 | 1:30 |
| Seated Lateral Raise (Dumbbell)superset B | 3×AMRAP | 1:30 |
| Triceps Pushdown | 3×15–20 | 1:30 |
| Bicep Curl (Cable) | 3×15–20 | 1:30 |
| Lying Leg Raise | 3×15+ AMRAP | 1:30 |
| Crunch (Stability Ball) | 2×15+ AMRAP | 1:30 |
| Treadmill | 10:00 steady | 1:00 |
Bonus B — Lower Body/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Squat (Dumbbell) | 3×15–20 | 1:30 |
| Lunge (Dumbbell) | 3×15–20 | 1:30 |
| Single Leg Romanian Deadlift (Dumbbell) | 3×15–20 | 1:30 |
| Burpee | 1×AMRAP | 1:30 |
| Seated Calf Raise | 3×15–20 | 1:30 |
| Leg Press Calf Raise (Machine) | 3×15–20 | 1:30 |
| Decline Bent Leg Reverse Crunch | 3×15+ AMRAP | 1:30 |
| Woodchopper (Cable) | 2×15+ AMRAP | 1:30 |
| Treadmill | 10:00 steady | 1:00 |
Bonus C — Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Bench Press (Barbell)superset A | 3×15–20 | 1:30 |
| Push Upsuperset A | 3×AMRAP | 1:30 |
| T Bar Rowsuperset B | 3×15–20 | 1:30 |
| Lat Pulldown - Close Grip (Cable)superset B | 3×AMRAP | 1:30 |
| Seated Shoulder Press (Machine) | 2×15–20 | 1:30 |
| Squat (Bodyweight) | 3×15–20 | 1:30 |
| Skullcrusher (Barbell) | 3×15–20 | 1:30 |
| Bicep Curl (Barbell) | 3×15–20 | 1:30 |
| Treadmill | 10:00 steady | 1:00 |
Bonus A — Upper Body/Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Treadmill | 5:00 steady | 1:00 |
| Bench Press (Dumbbell) | 3×15–20 | 1:30 |
| Cable Fly Crossoverssuperset A | 3×15–20 | 1:30 |
| Push Upsuperset A | 3×AMRAP | 1:30 |
| Lat Pulldown (Cable) | 3×15–20 | 1:30 |
| Seated Overhead Press (Dumbbell)superset B | 3×15–20 | 1:30 |
| Seated Lateral Raise (Dumbbell)superset B | 3×AMRAP | 1:30 |
| Triceps Pushdown | 3×15–20 | 1:30 |
| Bicep Curl (Cable) | 3×15–20 | 1:30 |
| Lying Leg Raise | 3×15+ AMRAP | 1:30 |
| Crunch (Stability Ball) | 2×15+ AMRAP | 1:30 |
| Treadmill | 10:00 steady | 1:00 |
PM — Walk (45 min)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 45:00 steady | 1:00 |
PM — Walk (45 min)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 45:00 steady | 1:00 |
PM — Walk (45 min)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 45:00 steady | 1:00 |
PM — Walk (45 min)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 45:00 steady | 1:00 |
Cardio (Optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm Up · Easy pace 7 × 0:30 HIIT intervals · 60s rest | 1:00 |
Reveal the Steel — common questions
How long are the rests?
Clint gives a range for each stage and Durata uses the top of it: 3 minutes on the Stage 1 pyramid lifts and 2 minutes on the rest, 2 minutes in Stage 2, 60 seconds in Stage 3 and 90 seconds in Stage 4. His advice is to use common sense: if you're ready for the next set, go. A session takes about 35–50 minutes.
Do I have to do the cardio days?
No. Three days of weights and one or two cardio days is what Clint calls optimal, and the cardio days in the plan are marked optional. Each one holds his HIIT example: five easy minutes, then 30-second sprints with a minute easy between. A long steady-state session works too. Stage 2's Saturday walk is part of the plan.
Why do some weeks swap exercises?
Squats and deadlifts are both hard on the nervous system, so Stage 1 alternates them week to week, never both in one session. The seated dumbbell curl swaps between a normal grip and a hammer grip in the same way. Durata puts the right one in each week.
What happens in week 13?
Four mornings of high-rep weights (routines A, B, C, then A again) with a 45-minute walk each evening, then rest before your shoot or event. The last session should fall two days before it, so the carb reload can do its work. The diet for the week is in Clint's book.
Is there an app that runs Reveal the Steel for you?
Yes. Durata runs Reveal the Steel as written, free: the 3–6-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: Reveal the Steel — Clint Nielsen
With permission from Clint Nielsen, who gave Durata permission to carry this program.
Run Reveal the Steel in Durata
AMRAP tracking, automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
