Get Swole: 5 Phase Muscle Building Workout System

Cory Gregory
Written By: Cory Gregory
April 5th, 2013
Updated: April 13th, 2021
1.1M Reads
Get Swole: 5 Phase Muscle Building Workout System
This is an intense and proven 20 week training program from MusclePharm that uses 5 unique phases to help even the hardest of gainers to build muscle or firm up.
Workout Summary

Workout Description

This is a complete 20 week muscle building program from MusclePharm. 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.

MusclePharm

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 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 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 MAX™ 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 Extentions 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

MusclePharm

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

 

162 Comments
Trevor W Goodchild
Posted on: Mon, 10/11/2021 - 18:38

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)

M&S Team Badge
Roger
Posted on: Mon, 10/18/2021 - 21:12

Hey Trevor.

Yes, one ab exercise each day, six days a week.
Yes, choose one exercise as the seventh.
On the arm gauntlet, do the exercises listed only.

Hope this helps.

Trevor W. Goodchild
Posted on: Sun, 08/22/2021 - 21:53

How many calories would you say each day's lifts burn? I'm on Phase 2 as of tomorrow, and am overweight so I'm looking to cut as I build muscle. I love this program Cory, 4 weeks of going to the gym 4 days a week, my triceps are a lot more developed. But, I need to cut additional fat and would like an idea of how many calories you think each day burns so I can adjust my meals accordingly doing IF (and eating proteins and carbs post workouts during my feeding window).

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Roger
Posted on: Wed, 09/08/2021 - 15:47

Hi, Trevor. There is really no way to determine the calorie expenditure in general. Every person's body, experience, age, and training level play a role in that. The best bet would be to wear a tracker to help you figure that out for yourself. Sorry we can't offer a more specific answer, but hopefully the suggestion helps.

Jay
Posted on: Tue, 07/27/2021 - 21:19

Have a question on Phase 2 arm day. For tricep cable and tricep rope, it says 4 sets, but under reps it's says to alternate 4 × 20 full reps and 4 × 20 half reps. So are you supposed to do 4 sets or 8 sets of each exercise?

Khaled Youssef
Posted on: Sat, 06/12/2021 - 03:15

When it comes to cardio in phase two, how many days of the rest days should we perform cardio? the whole 3 days or one or two?

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Abigail
Posted on: Mon, 06/14/2021 - 10:40

Hey Khaled - you'll do cardio all 3 days

Zach
Posted on: Fri, 06/04/2021 - 08:01

In phase 4 is it 2 a day workouts or pick 1 of the workouts for that day? Is the arm gauntlet just 1 set or 5 sets as stated in the notes? Also what size man are all the meal plans based off of?

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Abigail
Posted on: Fri, 06/04/2021 - 10:38

Hey Zach - you'll pick one of the workouts for that day. For the arm gauntlet, it's 5 sets.

Adam
Posted on: Fri, 05/14/2021 - 14:28

Can you give me a supplement time 4 a 3:00 am wake up and a 4:30am work out. 8 am bed time.

Adam
Posted on: Thu, 05/13/2021 - 12:08

There’s a preacher curl bench but no machine and it calls for a super set on both.

Adam
Posted on: Tue, 05/11/2021 - 21:34

If your gym doesn’t have a preacher curl machine what can I do for my super set in phase 2 with the preacher curl.

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Abigail
Posted on: Thu, 05/13/2021 - 09:52

Hey Adam - you can do preacher curls on an incline bench

Khaled Youssef
Posted on: Sun, 05/09/2021 - 07:45

Hi, in phase 2 Arms day, the original Get Swole plan consisted of 4 exercise for Biceps in a Giant Set fashion and 4 exercise for Triceps. Here in this plan the arms day consists of two exercises for Biceps as a super set then 4 exercise for Triceps?
Can u clarify?

Mario
Posted on: Sat, 02/27/2021 - 21:19

I have a question, do you do each phase for 4 weeks or you go to the next phase and after your done with each phase you go back to phase one?

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Abigail
Posted on: Mon, 03/01/2021 - 09:59

Hey Mario - you'll do each phase for 4 weeks. The phases should be done in order.

Jlewis
Posted on: Sun, 01/31/2021 - 20:01

Why does is it say take 6 capsules of armor v? I been using 2 as recommended. Is 6 safe?

Al
Posted on: Mon, 11/09/2020 - 15:48

Phase 3 - Day 1 - Final tri-set. Looking for guidance. I can’t find that exercise - stiff arm cable cross over. Seems like a Chest exercise, which would seem inappropriate for a back focused tri-set. Any suggestions?

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Abigail
Posted on: Tue, 11/10/2020 - 09:13

Hey Al - the stiff arm cable cross over should be straight arm pushdown: https://www.muscleandstrength.com/exercises/straight-arm-lat-pull-down.html

Jlewis
Posted on: Tue, 01/26/2021 - 22:04

I don’t understand the powder and whipping cream is it supposed to be like a pudding shot?

Christopher Thomas
Posted on: Thu, 10/29/2020 - 11:53

I need help determining what weight I should lift for each excercise on this programme and how to calculate it based on my weight at any given time and other things I need to take into consideration

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Abigail
Posted on: Fri, 10/30/2020 - 09:05

Hey Christopher - the weight you choose for each exercise should be one that you can move safely and with correct form for the given number of reps.

Darrick
Posted on: Fri, 10/09/2020 - 02:45

Is working a muscle 1 day per week any efficient?

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Abigail
Posted on: Fri, 10/09/2020 - 09:29

Hey Darrick - here's an article that will better answer that question: https://www.muscleandstrength.com/articles/how-frequently-should-you-exe...

Mark
Posted on: Thu, 07/02/2020 - 17:17

I will be finishing week 1 today. I really enjoy this so far as it is tough. I have a couple of questions...

1. What should the rest time between sets be? I have been doing 90 seconds...is that too much?
2. Is Phase 1 supposed to be performed as supersets? If so, would I go from...example; wide-grip pull-ups straight to bench press, then straight to the next exercise and so on (after completing each exercise's sets of course)?

Thanks in advance

Mark

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Yoshi
Posted on: Wed, 08/19/2020 - 11:32

Hey Mark

60-90 seconds is perfect for your rest times. For the sets, they'll be performed as individual exercises, one at a time. Supersets are noted in the workouts as you progress through the phases.

Dani
Posted on: Wed, 03/04/2020 - 21:06

Phase 3, Wednesday’s.. what exactly is a close grip preacher bench?

Chuck
Posted on: Mon, 06/08/2020 - 15:47

Preacher curl with hands close together...narrow grip

Chuck
Posted on: Tue, 10/01/2019 - 17:00

Is wk.1 day 3 only 1 set of tri extensions? Did old version some years back and I think it was also 5 sets...just wondering if anyone can answer.

Nathan Wilson
Posted on: Wed, 05/15/2019 - 14:04

Hi, is there a suggested rest interval between sets for each phase? Thank you,

Sahir Shrivastava
Posted on: Mon, 04/22/2019 - 13:49

Hi, i am doing this workout for the past one month. I can clearly see visible changes. I am doing all the workouts properly and as prescribed. My question is, will i get six pack abs after the end of this program, after phase 5?

Tom
Posted on: Thu, 01/10/2019 - 15:48

I'm in week 3 and this is really good. Glad i got out of my week in week out monday to friday; chest, back, legs, shoulders, arms/core workout which hasn't changed in a long time. quick question.. in phase 4 is that the option of two workouts or are we talking twice in a day?

Saad bombaywala
Posted on: Fri, 12/07/2018 - 01:51

Hello sir suggest me which phase is better for me right now i am 17 days out from my competition nd my cateogary is men phsycis soo tell me sir which phase is better for getting fuller rounder muscle too give my best on stage

Eric
Posted on: Tue, 11/20/2018 - 10:18

A lot of the phase descriptions refer to supersets or trisets but looking at the exercises, they're not grouped in any way to indicate which lifts should be combined. How should they be combined?

Brooke
Posted on: Fri, 10/19/2018 - 07:25

Completed 5 days of this and I’m now getting admitted to the hospital for rhabdo.

Dan D
Posted on: Wed, 07/04/2018 - 06:36

I weight 190lbs, is the diet mentioned suitable for me to add some size??

Clark Kent
Posted on: Mon, 05/28/2018 - 20:01

This workout program works great for me and the overload really tears my muscles up. The only issue I see is time per workout is not anywhere near 1 hour. For example, if you take 1 min rests between sets on the first workout on phase 1 you'll have rested over 30min. Just hard to fit in a 1.5 hr workout every day.

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JoshEngland
Posted on: Tue, 05/29/2018 - 11:06

Hi Clark,

The duration is simply a guesstimate. Total workout times will vary.

Thank you for your feedback!

Lex Luther
Posted on: Thu, 07/12/2018 - 08:00

Clark, i have the original Get Swole plan. The phase 1 exercises are all supposed to be super-sets, with no rest in between; eg. on back and chest day, wide grip pull ups and flat bench are a superset. Then seated cable rows and incline bench are a superset, etc. Hope this helps.

Saeed
Posted on: Wed, 05/02/2018 - 16:58

The "Get Swole" programme is working great for me. There are a lot of bad reviews about it and despite all of them, I believe this programme shocks my body each month. Still, there are some problems that really annoys me (and I guess others too). There are some mistyped words in the file.
Phase 3 -> Chest and Back -> "Stiff arm cable crossover" should be "stiff arm pushdown"
Phase 3 -> Arms -> "Close grip preacher curl" should be "close grip bench press"

I am still working with this programme and in case I find more problems, I'll post them here.

Hope you correct these :)

WPH
Posted on: Thu, 01/03/2019 - 23:32

Thanks that really helps and makes more sense!

Korri Crawford
Posted on: Mon, 02/26/2018 - 15:38

I’m a 5’7” female weighing 145 pounds. Should I be switching up any portions for the food plan?

Moncef
Posted on: Thu, 02/08/2018 - 19:33

Hey!
At Phase 1 Wednesday, Straight Bar Cable Extension 20 x 1, 20 x 1/4 Rep.
i don't really understand how can do this exercice, what does 1, 20 x 1/4 Rep mean !!!!

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JoshEngland
Posted on: Fri, 02/09/2018 - 10:20

Hi Moncef,

You use the 1.4 method rep method for that exercise.

Check this article out: https://www.muscleandstrength.com/workouts/quarter-rep-method

Hope this helps!

Vijay
Posted on: Sun, 12/17/2017 - 09:24

Hi, I am actually on a vegetarian diet. No eggs or meat. I can eat dairy products. What would be an ideal meal plan?

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JoshEngland
Posted on: Mon, 12/18/2017 - 09:18

Hi Vijay,

Here's a good place to start: https://www.muscleandstrength.com/articles/how-to-create-muscle-building...

Hope this helps!

Ronnie
Posted on: Fri, 08/11/2017 - 02:44

I have another question... i like this routine however phase 3 and 4 do not seem to fit etiquette in my gym as it can be busy and to take up 3 possible stations at once does not seem friendly to others. Any suggestions? Could i just supperset each individual workout rest then rinse and repeat for the remaining exercises or does that defeat the purpose? Thanks in advance!

Aaron
Posted on: Fri, 12/01/2017 - 01:22

Yea.. i ran into the same problem before. What i did was asked the person nicely if i can do my sets while he does his rests. I also ran into someone doing the same supersets so we just alternate. Another thing i did once when it was too busy at the gym and i got no time to come back on a later time is just switch the workout to another that works the same muscle group. Also if you are doing cardio between sets dont bother going on the treadmill just run in place do up steps or burpees next to your equipment.

Ronnie
Posted on: Fri, 08/11/2017 - 02:22

My question is for the diet part what are some ideas of things to drink during food consumption. Obviously water but im a "need flavor" kind of guy when it comes to washimg down some delicious chicken. I read an article that stated to stay away from fruit juices and i love me some apple juice or grape juice. Does this article have valid merit or are fruit juices okay when trying to eat as clean as possible? I do buy no sugar or low sugar fruit juice for my choice... just trying to do whats best for my body. Thanks in advance!

Graydon
Posted on: Wed, 04/26/2017 - 19:41

hi boss u mean "get smole"

I am much smollen

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