Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration20 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, EZ Bar, Machines, Other
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
Workout Description
This is a complete 20 week muscle building program designed by Cory Gregory. Each phase is run as a 4 week block, and the 20 week cycle may be repeated after it is done. The phases are:
- Phase 1 - No wasted time here. A crazy start to an intense program. This phase will build a solid base for even the hardest of hardgainers.
- Phase 2 - Vastly different from your first 4 weeks of training, this phase was designed to push even more growth. The focus will be on using old-school pyramid type training.
- Phase 3 - This is a brutal phase. By using tri-sets you will focus on muscle fullness and roundness.
- Phase 4 - In this phase the volume is turned way up. It functions more as a cutting phase.
- Phase 5 - During this phase you will return to the basics of bodybuilding and pack on more quality muscle mass.
Get Swole - Phase 1
Get Swole Phase One doesn’t waste any time getting into some intense work. It originated to set up a foundation of my craziness in the gym for my clients, giving them a solid base from which to build.
I superset almost everything with a rep count around 12 and really focus on upping and improving the person’s GPP (gross physical preparedness) so they could handle any workout I threw at them in the later phases.
The phase certainly includes a greater type of volume than most are used to, and there’s an initial shock when introducing a plan this intense. That’s why I included a quality food plan and, just as importantly, a high-level recovery schedule to let everyone grow.
If done properly, this phase will build quality muscle. Whether you’re a hardgainer or just need to tighten up, this phase – and the Get Swole plan as a whole – will make your body change almost immediately. This is a proven blueprint to get rolling so all you have to do is jump in.
It’s all laid out for you, so don’t over think it. Just get to work and enjoy the ride.
Phase 1 - Diet Plan
- 7 am - Wake up. 3 whole eggs, 1/4 cup oatmeal, 1 cup of fruit.
- 10 am - 2 Scoops of Protein Powder plus 2 oz. heavy whipping cream.
- 1 pm - Meat: 8 oz., carbohydrate: 1/2 cup. Ex. 8 oz. of tuna and 1/2 cup of brown rice.
- 4 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
- 7 pm - Meat: 8 oz., carbohydrate: 2 cups, vegetables: 2 cups. Ex. 8 oz. of tuna, 2 cups of brown rice, 2 cups of broccoli.
- 10 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
Phase 1 - Supplementation Plan
- 7 am - RE-CON®: 1/2 scoop, take with 8-12 oz. of water. ARMOR-V™: 6 capsules, take with 8-12 oz. of water.
- Pre-workout - ASSAULT® 1 scoop with 8-12 oz. of water 20-30 minutes before workout.
- Post-workout - RE-CON® 1/2 scoop with 8-12 oz. of water immediately after workout. BCAA 3:1:2™ - 6 capsules with 8-12 oz. of water immediately after workout. CREATINE 3 scoops with 8-12 oz. of water immediately after workout.
- 10 pm - Z-CORE PM™: 1 capsule.
Recovery days (Friday, Saturday and Sunday).
- 1/2 scoop of RE-CON® with 8-12 oz. of water upon waking up.
- Take ARMOR-V™ with breakfast.
- 1/2 scoop of RE-CON® with 8-12 oz. of water at lunch.
- BCAA 3:1:2™ and ZMA prior to bed.
* This will help you maintain your intensity in training come Monday
Phase 1 - Workout
- Monday - Chest and Back
- Tuesday - Legs and Abs
- Wednesday - Arms
- Thursday - Shoulders and Abs
Monday - Chest and Back
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Pull Ups | 5 | Failure |
| Bench Press | 5 | 12 |
| Incline Dumbbell Bench Press | 5 | 12 |
| Seated Cable Row | 5 | 12 |
| Dumbbell Pullover | 6 | 12 |
Tuesday - Legs and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 5 | 12 |
| Leg Press | 6 | 12 |
| Stiff Leg Deadlift | 5 | 12 |
| Leg Curl | 5 | 12 |
| Barbell Lunge | 5 | 12 |
| Weighted Calf Raise | 5 | 12 |
| Ab Wheel | 50 |
Wednesday - Arms
| Exercise | Sets | Reps |
|---|---|---|
| Arnold Barbell Cheat Curls | 6 | 8 |
| Incline French Press | 6 | 8 |
| Incline Dumbbell Curl | 5 | 4 reps, 5 Sec Twist, Then 4 More Reps |
| Straight Bar Cable Extension | 1 | 20 x 1, 20 x 1/4 Rep |
| Bench Dip | 5 | Failure |
| Machine Preacher Curl | 5 | 30 |
Thursday - Shoulders and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 5 | 12 |
| Upright Row | 5 | 12 |
| Lateral Raise | 5 | 12 |
| Full Frontals | 5 | 12 |
| Ab Wheel | 100 |
Get Swole - Phase 2
Get Swole Phase 2 was designed to push even more growth, leaning on an old school pyramid-type workout to get it done.
It’s vastly different than Phase 1, which relied more on supersets in the 12-rep range, and that’s why it works.
Phase 1 laid the foundation and Phase 2 gives you the opportunity to push hard with some heavy weight. You’ll use pyramid sets, and it’s up to you to challenge yourself for each specified rep on each specified set.
If it says “20,15,12,10 reps” for a particular movement, you should barely be able to get each rep. That’s how hard you have to push, but the results will be apparent. You’ll see new growth and you’ll quickly know the effort is worth it.
You’re setting the body up to grow with a new stimulus, in addition to a solid diet, recovery and supplementation.
With this type of training in Phase 2, you’re tearing down and building new muscle, putting you on track for even more growth.
Phase 2 - Diet Plan
- 7 am - Option 1) 3 whole eggs, 1/4 cup oatmeal and 1 cup of fruit. Option 2) 2 egg whites, 1 cup of fruit, 1/4 cup of yogurt. Option 3) 2 strips of organic turkey bacon, 1 cup of fruit, 1/4 cup of yogurt.
- 10 am - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
- 1 pm - Meat: 8 oz., carbohydrate: 1/2 cup. Ex. 8 oz. of tuna and 1/2 cup of brown rice.
- 4 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream, 1 cup of fruit.
- 7 pm - Meat: 8 oz., carbohydrate: 2 cups, vegetables: 2 cups. Ex. 8 oz. of tuna, 2 cups of brown rice, 2 cups of broccoli.
- 10 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream, 1 cup of fruit.
Phase 2 - Supplementation Plan
- 7 am - RE-CON®: 1/2 scoop, take with 8-12 oz. of water. ARMOR-V™: 6 capsules, take with 8-12 oz. of water.
- Pre-workout - ASSAULT® 1 scoop with 8-12 oz. of water 20-30 minutes before workout.
- Post-workout - RE-CON® 1/2 scoop with 8-12 oz. of water immediately after workout. BCAA 3:1:2™ - 6 capsules with 8-12 oz. of water immediately after workout. CREATINE 3 scoops with 8-12 oz. of water immediately after workout.
- 10 pm - Z-CORE PM™: 1 capsule.
Recovery days (Friday, Saturday and Sunday).
- 1/2 scoop of RE-CON® with 8-12 oz. of water upon waking up.
- Take ARMOR-V™ with breakfast.
- 1/2 scoop of RE-CON® with 8-12 oz. of water at lunch.
- BCAA 3:1:2™ and ZMA MAX™ prior to bed.
* This will help you maintain your intensity in training come Monday
Phase 2 - Workout
- Monday - Chest and Back
- Tuesday - Legs
- Wednesday - Arms
- Thursday - Shoulders and Abs
- Friday, Saturday and Sunday - Cardio
Cardio
20-30 minutes of cardio, apply to whatever equipment is available. (ex. stair stepper, jump rope, treadmill etc.) Alternate 1 minute intense then 1 minute steady.
Monday - Chest and Back
| Exercise | Sets | Reps |
|---|---|---|
| Chin Up | 4 | Failure |
| Incline Bench Press | 4 | 12, 10, 8, 6 |
| Seated Cable Row | 5 | 12, 10, 8, 8, 8 |
| Bench Press | 5 | 5 |
| Wide Grip Lat Pull Down | 3 | 15, 12, 10 |
| Dumbbell Flye w/4 count stretch at the bottom | 5 | 5 |
Tuesday - Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 5 | 20, 15, 12, 10, 8 |
| Leg Press | 5 | 20, 15, 12, 10, 8 |
| Leg Extension | 4 | 25, 20, 15, 10 |
| Leg Curl | 5 | 20, 15, 10, 5, 5 |
| Calf Raise | 4 | 25, 20, 25, 20 |
Wednesday - Arms
| Exercise | Sets | Reps |
|---|---|---|
| Scott Preacher Curls (superset) | 3 | 5 Full, Then 5 Half Rep |
| Machine Curls (superset) | 3 | 30 |
| Close Grip Bench Press | 5 | 5 |
| Rope Tricep Extensions | 4 | Alternate 4 x 20 Full, 4 x 20 Half Rep |
| Bench Dips | 5 | Failure |
| Cable Tricep Extensions | 4 | Alternate 4 x 20 Full, 4 x 20 Half Rep |
Thursday - Shoulders and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 3 | 15, 12, 10 |
| Overhead Dumbbell Press | 3 | 12, 10, 8 |
| Lateral Raise | 4 | 20, 15, 12, 10 |
| Full Frontals | 5 | 5 |
| Barbell Shrug | 5 | 5 |
| Ab Wheel Rollouts | 100 |
Get Swole - Phase 3
In short, Get Swole Phase 3 is brutal. It’s known as the Tri-Set Phase and there is nothing easy about this phase. We’re working on muscle fullness and roundness in this phase, and the nonstop tri-sets and huge volume allows that to happen.
You’ll put your body through some tremendously intense workouts, once again raising your GPP (gross physical preparedness). It gets your ready for the upcoming Phase 4, and you’ll see some strong results in the process.
Coming off the heavy pyramid workouts in Phase 2, your body will certainly be shocked for what’s in store in Phase 3.
But that’s exactly what we want and the pumps and muscle fullness you’ll feel will be awesome. The key is keeping your rest periods low and your intensity high, setting a brutal pace in the gym.
Once again, we’ll have a serious recovery schedule set for this phase, giving your muscles everything they need to recover while you’re still shedding body fat. Put in the work in this brutal phase and you’ll be impressed with how your body will change.
Phase 3 - Diet Plan
- 7 am - Wake up. Option 1) 4 whole eggs and 2 slices of organic turkey bacon. Option 2) 2 whole eggs, 2 slices of organic turkey bacon and 1 cup of fruit. Option 3) 2 whole eggs and 1 cup of carbs.
- 10 am - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
- 1 pm - Meat: 8 oz., carbohydrate: 1/2 cup. Ex. 8 oz. of tuna and 1/2 cup of brown rice. 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
- 4 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
- 7 pm - Meat: 8 oz., carbohydrate: 2 cups, vegetables: 2 cups. Ex. 8 oz. of tuna, 2 cups of brown rice, 2 cups of broccoli.
- 10 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream. 1 cup of fruit.
Phase 3 - Supplementation Plan
- 7 am - RE-CON®: 1/2 scoop, take with 8-12 oz. of water. ARMOR-V™: 6 capsules, take with 8-12 oz. of water.
- Pre-workout - ASSAULT® 1 scoop with 8-12 oz. of water 20-30 minutes before workout.
- Post-workout - RE-CON® 1/2 scoop with 8-12 oz. of water immediately after workout. BCAA 3:1:2™ - 6 capsules with 8-12 oz. of water immediately after workout. CREATINE 3 scoops with 8-12 oz. of water immediately after workout.
- 10 pm - Z-CORE PM™: 1 capsule.
Recovery days (Friday, Saturday and Sunday).
- 1/2 scoop of RE-CON® with 8-12 oz. of water upon waking up.
- Take ARMOR-V™ with breakfast.
- 1/2 scoop of RE-CON® with 8-12 oz. of water at lunch.
- BCAA 3:1:2™ and ZMA MAX™ prior to bed.
* This will help you maintain your intensity in training come Monday
Phase 3 - Workout
- Monday - Chest and Back
- Tuesday - Legs and Abs
- Wednesday - Arms
- Thursday - Shoulders and Abs
- Friday, Saturday and Sunday - Cardio
Cardio
20-30 minutes of cardio, apply to whatever equipment is available. (ex. stair stepper, jump rope, treadmill etc.). Alternate 1 minute intense then 1 minute steady.
Monday - Chest and Back
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press (triset #1) | 4 | 12 |
| Incline Dumbbell Bench Press (triset #1) | 4 | 12 |
| Dumbbell Flye (triset #1) | 4 | 15 |
| Bench Press (triset #2) | 4 | 12 |
| Cable Crossover (triset #2) | 4 | 15 |
| Dumbbell Flye (triset #2) | 4 | 12 |
| Wide Grip Pull Ups (triset #3) | 4 | 15 |
| Dumbbell Pullover (triset #3) | 4 | 15 |
| Seated Cable Rows (triset #3) | 4 | 15 |
| Lat Pull Down (triset #4) | 4 | 15 |
| T-Bar Row (triset #4) | 4 | 15 |
| Stiff Arm Cable Crossover (triset #4) | 4 | 15 |
Tuesday - Legs and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Squat (triset #1) | 3 | 15 |
| Leg Press (triset #1) | 3 | 15 |
| Leg Extension (triset #1) | 3 | 15 |
| Stiff Leg Deadlift (triset #2) | 3 | 15 |
| Leg Curl (triset #2) | 3 | 15 |
| Walking Lunges (triset #2) | 1 | 10 minutes |
Wednesday - Arms
| Exercise | Sets | Reps |
|---|---|---|
| EZ Bar Preacher Curl (triset #1) | 4 | 15 |
| Forehead Curl (triset #1) | 4 | 15 |
| Hammer Curl (triset #1) | 4 | 15 |
| 3 Way Skullcrushers (triset #2) | 1 | 20 to Nose, 20 to Forehead, 20 Behind Head |
| Close Grip Preacher Bench (triset #2) | 1 | 100 |
| Cable Tricep Extensions (triset #2) | 1 | 100 |
Thursday - Shoulders and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Arnold Press | 4 | 20 |
| Overhead Dumbbell Press (triset #1) | 4 | 20 |
| Lateral Raise (triset #1) | 4 | 20 |
| Front Dumbbell Raise (triset #1) | 4 | 20 |
| Barbell Shrug | 4 | 20 |
| Ab Wheel Rollouts | 1 | 100 |
Get Swole - Phase 4
Get Swole Phase 4 is a bit different then the first three phases. I made it more of a cutting phase and turned the volume way up, making it closely mirror my daily workouts.
For the past 12 weeks, we have been putting on some serious sizes and those changes are probably apparent. With this phase, I wanted to make sure we could lose a little more body fat to really round things out and make this old school style workouts really shine. In phase four, I put two workouts for each muscle group, excluding shoulders, which get taxed plenty with all of the high volume chest and back work.
The timing for this phase is ideal and it comes at the perfect time because, from here, we transition to the basement phase to finish off the Get Swole plan.
Phase 4 - Diet Plan
- 6:30 am - Wake up.
- 7 am - 5 egg whites, 1/2 cup of carbs, 1/2 cup of fruit.
- 10 am - 1 cup of 1% cottage cheese.
- 1 pm - Meat: 8 oz., vegetables: 2 cups: cook in olive oil.
- 4 pm - 1 cup almonds or 1 serving avocado.
- 7 pm - Meat: 8 oz., vegetables: 2 cups: cook in olive oil.
- 10 pm - 2 Scoops of Combat Powder.
Off days on Sundays are truly an off day. Stay on top of your supplement regimen, however, instead of 5 meals, go to 3 meals. Stay away from fried foods, fructose corn syrup and processed carbohydrates, but don’t stay away from carbohydrates completely. Trust in the plan and your body will adjust within the first couple weekends.
Phase 4 - Supplementation Plan
- 6:30 am - BCAA 3:1:2™: 6-8 capsules, take with 8-12 oz. of water. SHRED MATRIX®: 2-3 capsules, take with 8-12 oz. of water.
- 7 am - ARMOR-V™: 3 capsules, take with 8-12 oz. of water.
- 12:30 pm - SHRED MATRIX®: 2-3 capsules, take with 8-12 oz. of water.
- 1 pm - ARMOR-V™: 3 capsules, take with 8-12 oz. of water.
- Pre-workout - ASSAULT® 1 scoop with 8-12 oz. of water 20-30 minutes before workout.
- Post-workout - RE-CON® 1/2 scoop with 8-12 oz. of water immediately after workout. BCAA 3:1:2™ - 6 capsules with 8-12 oz. of water immediately after workout. CREATINE 3 scoops with 8-12 oz. of water immediately after workout.
- 10 pm - Z-CORE PM™: 1 capsule. RE-CON®: 1/2 scoop, take with 8-12 oz. of water.
Phase 4 - Workout
- Monday - Chest and Back - 2 workouts
- Tuesday - Arms - 2 workouts
- Wednesday - Legs - 2 workouts
- Thursday - Chest and Back - 2 workouts
- Friday - Arms - 2 workouts
- Saturday - Legs - 2 workouts
Monday - Chest and Back
| Exercise | Sets | Reps |
|---|---|---|
| Workout #1 | ||
| Wide Grip Pull Up (superset #1) | 5 | 15 |
| Bench Press (superset #1) | 5 | 15 |
| Chin Up (superset #2) | 5 | 15 |
| Incline Bench Press (superset #2) | 5 | 15 |
| Dumbbell Flye (superset #3) | 4 | 15 |
| Chest Dip (superset #3) | 4 | 12 |
| Alternate: Dumbbell Pullover, Cable Crossover, Hammer Strength Chest Press | 3-5 | 15 |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 | |
| Workout #2 | ||
| Bench Press (superset #1) | 5 | 12 |
| T-Bar Row (superset #1) | 5 | 12 |
| Incline Bench Press (superset #2) | 5 | 12 |
| Chin Ups (superset #2) | 5 | 12 |
| Dumbbell Pullover (superset #3) | 5 | 12 |
| Cable Crossover (superset #3) | 5 | 20 |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 |
Tuesday - Arms
| Exercise | Sets | Reps |
|---|---|---|
| Workout #1 | ||
| Barbell Curl (superset #1) | 5 | 15 |
| Bench Dips (superset #1) | 5 | 12 |
| Incline Dumbbell Curl (superset #2) | 5 | 8 reps, 5 count twist then 4 more |
| Bench Dips (superset #2) | 5 | 30 |
| Preacher Curl (superset #3) | 5 | 12 |
| Cable Tricep Extension (superset #3) | 5 | 20 |
| Forearm Curl | 3 | 20 |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 | |
| Workout #2 | ||
| Arm Gauntlet: set up 7-8 arm exercises and do 15 reps for biceps and 20 reps for triceps for 5 sets. | ||
| Cable Tricep Extension | 20 | |
| Tricep Band Pressdown | 20 | |
| Barbell Curl | 15 | |
| Preacher Curl | 15 | |
| Skullcrusher | 20 | |
| Bench Dip | 20-30 | |
| Incline Dumbbell Curl | 8, twist 5 count, then 4 more | |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 |
Wednesday - Legs
| Exercise | Sets | Reps |
|---|---|---|
| Workout #1 | ||
| Squat | 12 | 12 |
| Leg Extension | 10 | 12 |
| Leg Curl | 10 | 10 |
| Seated Calf Raise | 5 | 12 |
| Standing Calf Raise | 5 | 12 |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 | |
| Workout #2 | ||
| Heavy Deep Squat | 8 | 8 |
| Leg Press | 4 | 20 |
| Leg Extension (superset #1) | 4 | 15 |
| Leg Curl (superset #1) | 4 | 15 |
| Seated Calf Raise (superset #2) | 5 | 15 |
| Standing Calf Raise (superset #2) | 5 | 15 |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 |
Thursday - Chest and Back
| Exercise | Sets | Reps |
|---|---|---|
| Workout #1 | ||
| Pull Up (superset #1) | 5 | 15 |
| Bench Press (superset #1) | 5 | 12 |
| For bench and incline bench use a 3 count down and up | ||
| Chin Up (superset #2) | 5 | 12 |
| Incline Bench Press (superset #2) | 5 | 12 |
| Dumbbell Flye (triset) | 4 | 15 |
| Chest Dip (triset) | 4 | 12 |
| Pick One (triset): Dumbbell Pullover, Cable Crossover, Hammer Strength Bench Press | 3-5 | 15 |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 | |
| Workout #2 | ||
| Bench Press (superset #1) | 5 | 12 |
| T-Bar Row (superset #1) | 5 | 12 |
| Incline Bench Press (superset #2) | 5 | 12 |
| Weighted Chin Up (superset #2) | 5 | 12 |
| Dumbbell Pullover (superset #3) | 5 | 12 |
| Cable Crossover (superset #3) | 5 | 20 |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 |
Friday - Arms
| Exercise | Sets | Reps |
|---|---|---|
| Workout #1 | ||
| Barbell Curl (superset #1) | 5 | 15 |
| Bench Dip (superset #1) | 5 | 12 |
| Incline Dumbbell Curls (superset #2) | 5 | 8 reps, 5 count twist then 4 more |
| Bench Dips (superset #2) | 5 | 30 |
| Preacher Curl (superset #3) | 5 | 12 |
| Cable Tricep Extension (superset #3) | 5 | 20 |
| Forearm Curls | 3 | 20 |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 | |
| Workout #2 | ||
| Arm Gauntlet: set up 7-8 arm exercises and do 15 reps for biceps and 20 reps for triceps for 5 sets. | ||
| Cable Tricep Extension | 20 | |
| Tricep Band Pressdown | 20 | |
| Barbell Curls | 15 | |
| Preacher Curls | 15 | |
| Skullcrushers | 20 | |
| Bench Dips | 20-30 | |
| Incline Dumbbell Curls | 8, twist 5 count, then 4 more | |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 |
Saturday - Legs
| Exercise | Sets | Reps |
|---|---|---|
| Workout #1 | ||
| Squat | 12 | 12 |
| Leg Extension | 10 | 12 |
| Leg Curl | 10 | 10 |
| Seated Calf Raise | 5 | 12 |
| Standing Calf Raise | 5 | 12 |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 | |
| Workout #2 | ||
| Heavy Deep Squat | 8 | 8 |
| Leg Press | 4 | 20 |
| Leg Extension (superset #1) | 4 | 15 |
| Leg Curl (superset #1) | 4 | 15 |
| Seated Calf Raise (superset #2) | 5 | 15 |
| Standing Calf Raise (superset #2) | 5 | 15 |
| Choose One: Weighted Crunch, Ab Wheel Rollouts, Cable Crunch | 100 |
Get Swole - Phase 5: The Garage/Basement Phase
Get Swole Phase 5 is designed to put on more quality mass – and a great deal of it – by returning to the basics of bodybuilding. This phase is all about the barbell and compound full-range movements and you’ll be impressed with the work you can get done in this phase.
These workouts take you back to the blue-collar, no excuses routines that have been performed for years in basements and garage gyms. I incorporate my own unique twists at the end of these workouts to increase blood flow and muscle pumps, leaving you supremely satisfied each time you’re done.
Begin each exercise by completing a few warm-up sets until arriving at a solid weight that’s suitable for completing 5 sets of 5 heavy reps. The key is making sure the weight is challenging enough so that it is very difficult to get that fifth rep on the fifth and final set.
Once you complete all five sets, decrease the weight and then perform the 28 method on the same core movement.
It’s the perfect mix of high and low reps and your body will thank you. Throwing the traditional heavy weight with some high volume will freak out the nervous system – in a good way – and increase blood flow to the muscle, leading to an absolutely sick pump – and plenty of more impressive results.
Phase 5 - Diet Plan
- 7 am - Wake up. 3 whole eggs, 1/4 cup oatmeal, 1 cup of fruit.
- 10 am - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
- 1 pm - Meat: 8 oz., carbohydrate: 1/2 cup. Ex. 8 oz. of tuna and 1/2 cup of brown rice.
- 4 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
- 7 pm - Meat: 8 oz., carbohydrate: 2 cups, vegetables: 2 cups. Ex. 8 oz. of tuna, 2 cups of brown rice, 2 cups of broccoli.
- 10 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
Phase 5 - Supplementation Plan
- 7 am - RE-CON®: 1/2 scoop, take with 8-12 oz. of water. ARMOR-V™: 6 capsules, take with 8-12 oz. of water.
- Pre-workout - ASSAULT® 1 scoop with 8-12 oz. of water 20-30 minutes before workout.
- Post-workout - RE-CON® 1/2 scoop with 8-12 oz. of water immediately after workout. BCAA 3:1:2™ - 6 capsules with 8-12 oz. of water immediately after workout. CREATINE 3 scoops with 8-12 oz. of water immediately after workout.
- 10 pm - Z-CORE PM™: 1 capsule.
Recovery days (Saturday and Sunday).
- 1/2 scoop of RE-CON® with 8-12 oz. of water upon waking up.
- Take ARMOR-V™ with breakfast.
- 1/2 scoop of RE-CON® with 8-12 oz. of water at lunch.
- BCAA 3:1:2™ and ZMA MAX™ prior to bed.
* This will help you maintain your intensity in training come Monday
Phase 5 - Workout
- Monday - Chest, Triceps and Abs
- Tuesday - Back, Biceps and Abs
- Wednesday - Legs
- Thursday - Shoulders
- Friday - Abs and Cardio
Whats the 28 Method?
Seven full reps, seven extremely slow reps, seven reps at the top half of the movement, and then seven final reps at the bottom half of the movement, giving you 28 total reps.
Monday - Chest, Triceps and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 5 | 5 |
| 1 | 28 Method | |
| Bench Press | 5 | 5 |
| 1 | 28 Method | |
| Dumbbell Flye (4 second stretch) | 5 | 5 |
| 1 | 28 method | |
| Push Ups | 1 | 100 |
| Incline Bench Skullcrushers | 5 | 15 |
| Bench Dips | 5 | 20 |
| Barbell Rollouts | 1 | 25 |
| Cable Crunches | 1 | 25 |
| Weighted Crunches | 1 | 25 |
Tuesday - Back, Biceps and Abs
| Exercise | Sets | Reps |
|---|---|---|
| T-Bar or Bent Over Rows | 5 | 5 |
| 1 | 28 Method | |
| Weighted Wide Grip Pull Up | 5 | 8 |
| Lat Pull Down | 1 | 28 Method |
| Seated Cable Row | 5 | 5 |
| 1 | 28 Method | |
| Arnold Barbell Cheat Curl | 5 | 5 |
| Barbell Curl | 1 | 28 Method |
| Dave Draper Forehead Curl | 5 | 5 |
| Barbell Curl | 1 | 28 Method |
| Hanging Knee Raise | 5 | 15 |
| Toes To Bar | 5 | 15 |
Wednesday - Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 5 | 5 |
| Sissy Squat | 1 | 28 |
| Deadlift | 5 | 5 |
| Back Extensions | 1 | 28 |
| Leg Extensions | 5 | 8 |
| 1 | 28 Method | |
| Leg Curls | 5 | 8 |
| 1 | 28 Method | |
| Weighted Calf Raise | 4 | 30, 20, 10, 5 |
| Decline Sit Up | 4 | 25-50 |
| Hanging Knee Raise | 3 | 25-50 |
| Cable Crunch | 4 | 12 |
| Stick Twists | 3 | 50 |
Thursday - Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 5 | 5 |
| 1 | 28 Method | |
| Barbell Shrug | 5 | 5 |
| 1 | 28 Method | |
| Bent Over Dumbbell Reverse Flyes | 5 | 8-12 |
| 1 | 28 Method | |
| Dumbbell Lateral Raise | 5 | 5 |
| 1 | 28 Method | |
| Front Dumbbell Raise | 5 | 5 |
| 1 | 28 Method | |
| Full Lateral Raise | 1 | 100 |
| Weighted Crunch | 4 | 25 |
Friday - Abs and Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Jump Rope | 1 | 2 Minutes |
| Double Unders | 1 | 50 |
| Jump Rope | 1 | 2 Minutes |
| Double Unders | 1 | 40 |
| Jump Rope | 1 | 2 Minutes |
| Double Unders | 1 | 30 |
| Jump Rope | 1 | 2 Minutes |
| Double Unders | 1 | 20 |
| Decline Sit Ups | 4 | 25-50 |
| Hanging Knee Raise | 3 | 25-50 |
| Cable Crunch | 4 | 12 |
| Stick Twists | 3 | 50 |
211 Comments
What is a particularly effective warm-up for this program to perform before each workout?
Hey Shane, we may have something for you at the link below. Hope this helps!
https://www.muscleandstrength.com/workouts/the-best-15-minute-warm-up
Sir why there is two repeated bench dips in superset 1&2 e in phase 4 Option #1. Pls reply
Unfortunately, I can't speak to the author's intention here. You can simply change one of the dips sets out for something else if it is an issue for you. Close grip pushups, perhaps.
Sir what is close grip preacher bench? is it close grip bench press on incline bench.
Apologies for this error, I believe it is supposed to be close grip bench press.
Thnks a lot for your reply. Sir in Phase 4 on chest and abs day there is Alternate Option. Please guide what is alternate option for and how to do.
That means you do one exercise on one day and the next time you perform this workout, you do another.
Alternate: Dumbbell Pullover, Cable Crossover, Hammer Strength Chest Press
On the first workout, you would do the dumbbell pullover. Then, the next time you do this workout, you would do the cable crossover instead. The third time you do this workout, you would do the Hammer Strength Chest Press.
I hope this helps.
Sir in phase 3 on chest and back day, dumbell flye is shown 2 times one after incline dumbell press and second after cable cross. do we have to do dumbell flye on flat bench or their is variation of incline and flat bench. please reply.
Hi Bharat, you can do a variation on the second flye. I like incline flyes myself.
Thnks a lot
I just turned 50 yrs old, am 6 feet tall and weigh 150lbs. I guess you can consider me a hard gainer. I want to add 5-10lbs of lean muscle mass ... what would be the best program to follow? Thanks for your help.
Hey Dave, thank you for reading M&S. I think this one would be a great choice for you. If you like this and want to try it, feel free to come on back if you have questions along the way. We would be glad to help.
I can’t find any of the supplements mentioned on the site. What would be a good alternative. Also phase 4 legs work out 1 12 sets of 12 squats is that correct. Seems like a lot.
Hi Ollie, this is an old article, and I believe those supplements are no longer available. Unfortunately, I can't recommend brands or specific products, but we have plenty of great options for you to consider. Click the links for the categories up at the top of the article, and it will take you to the appropriate pages. What I can tell you is that we have it here, it's a good product.
The numbers on squats is correct. Start very light and work up to a heavy set for the end, or do all 12 sets with light weight.
This may be a bit of a complicated question but here it goes…. In Phase 4 Monday Chest/Back (workout #1) they have a Tri-set with chest fly, dips and then the following “Alternate on the following: dumbbell pull over, cable, crossover, hammer, strength, machine” then it gives the option to do 3-5 sets of 15 reps. The two workouts prior in the same set are only four sets of reps. How is this expected to completed when one of the sets has options for exercise and number of sets?
Is this a subset with a set? Or is this allowing us to choose dumbbell pull over one set and then cable crossover the next set and then hammer curls the next set?
Hi Caleb, you have the option of picking one of those exercises to do as the third in the triset. You can either pick one and do that for all the trisets, or you can alternate which exercise you do for each triset as the third movement. You could do flyes, dips, and pullovers for all four trisets, or you could do the flyes, dips, then alternate the third in each triset you do - pullovers on triset 1, crossover on triset 2, etc.
Hope this helps.
after the 20 weeks can i still stick with phase 5 diet plan and workout plan
Sure can!
Hiya.
Hope you're well. :)
Currently on phase 3 and love the routine so far but my
Question for phase 4, do we do both workouts in one day or choose 1 of the 2 for the day?
Thank you.
Joe
Hey there. Do both workouts. Hope you're seeing good results from this, Joe!
Arm gauntlet is like circuit training?? Or doing each first then next
It is like circuit training. Do them all in a row.
Hi I love the look of This plan. I’m going to do it after I’ve finished the cut like cutler plan.
However I’m a bit concerned about he macros. There’s a lot of fat in this plan is that correct and if I remove the heavy cream from the shakes each day will that have an effect.
Fats aren't necessarily a bad thing. They will help with overall health and recovery. You could remove the cream if you like, though.
Hi Cory, you mentioned in phase one that 'I superset everything...'
But im the workouts there was nothing about supersets.
Should I do them as superset or standalone for phase one?
Thanks in advance for your reply.
Hello, Majid. If you are advanced in the gym and want the challenge, then you can do supersets. If you're still new to training, then take each exercise one at a time until your fitness level improves. Hope this helps.
How long should I rest between reps?
As little as possible. No more than 60 seconds, and if you can get back to it after 45, then do so.
I cannot see armor-v and ZMA MAX mentioned in Phase I, its completely out of stock in all the online retail, what is the alternative?
Any multivitamin/multimineral supplement would be good to use in place of the Armor-V. You can also use any ZMA product you find here on M&S. Unfortunately, I can't make brand recommendations.
Hello shred matrix is compulsory???bcz I can’t find that product here nd m still under 15%percent of Body fat soo should I need to take this compulsory or else suggest me any other different product that I can find easily
Shred Matrix is no longer available here on M&S, but you can use CLA or Shred Sport.
https://www.muscleandstrength.com/store/musclepharm-shred-sport.html
Hope this helps, Saad!
1 cup of 1% cottage cheese. You said it’s 240 gram soo are you sure?? Bcz in phase you written it’s cut phase soo I can take 240 gram cheese in that??
Yes you can, Saad. 240 will be suitable for this phase.
Why does is it say take 6 capsules of armor v? I been using 2 as recommended. Is 6 safe? I am on phase 3
Yes, Saad. You can take six, and you should be fine. However, talk to a physician before doing so if you're still concerned.
When it comes to cardio in phase 2,phase 3,how many days of the rest days should we perform cardio? the whole 3 days or one or two?
One or two at the most, Saad. Take a minimum of one complete day off for rest and recovery.
What is the meaning of 1 cup 1% cheese in phase 4 means how many gram should I have to eat plz tell me nd 1 cup of almond meaning how much gram plz clear me this I m following each nd everything result is tremendous man
I used Google for this, Saad. 1 cup of 1% cheese = 240 grams
1 cup of almonds = 150 grams
Hello as shown in this article that it is for beginners. Advanced body builders can use this workout?
Thanku
They can, Khodor. If an M&S article says it is for beginners, then it means that the target audience are people new to fitness. Everyone can take this one on if they like, regardless of their level of experience.
Hello why in phase 4 no shoulders workouts?
Khodor, Cory answers this in the article when describing Phase 4.
"In phase four, I put two workouts for each muscle group, excluding shoulders, which get taxed plenty with all of the high volume chest and back work."
With my protein drinks throughout the day is it mandatory to use heavy cream or can I sub water?
Hello, TJ! You can use water if you like. Milk could be another option if you want to add calories.
For the dieting portion of the program and your cups of carbs. Is this measured before cooking or after cooking? I've found 2 cups of raw white rice is equal to around 5-6 cups cooked. Which means your phase 1 dinner would be 5-6 cups of rice 2 cups of vegetables and 8 oz protein? or if its cooked cups then it would be as described 2 cups carb, 2 cups vegetables, 8 oz protein? Thank you
Do all measurements for food cooked, Zenan. Great question. Thanks for that!
Phase 4 questions:
It looks we’re doing ab workouts every day, 6 days a week correct?
For Monday Chest & Back, after 6 exercises
it says Alternate, 3-5 sets 15 reps.
Does that mean just choose 1 of the listed
exercises as the 7th exercise on Mondays?
For the Arm Gauntlet, on Tuesdays & Friday - Workout #2s,
is Cory saying pick a bicep & tricep exercise in addition
to the 7 arm exercises listed below the Arm Gauntlet?
Or is it saying the Arm Gauntlet is simply doing
the exercises listed below it?
(Cable tricep extension,
tricep band press down, barbell curl, preacher curl,
skullcrusher, bench dip, incline dumbbell curl)