5 phase muscle building

Get Swole: 5 Phase Muscle Building Workout SystemAverage: 4.1 (15 votes)

This is a 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

Main Goal:Build Muscle

Workout Type:Split

Training Level:Beginner

Days Per Week:4

Equipment Required:Barbell, Bodyweight, Dumbbells, EZ Bar, Machines, Other

Target Gender:Male

Author:Cory Gregory

Recommended supplements for this workout:

1. Combat Powder

2. Armor-V

3. Recon

4. Creatine

5. BCAA 3:1:2

6. Z-Core PM

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.

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 54 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.





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.


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 412, 10, 8, 6

Seated Cable Row 512, 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 520, 15, 12, 10, 8

Leg Press 520, 15, 12, 10, 8

Leg Extension 425, 20, 15, 10

Leg Curl 520, 15, 10, 5, 5

Calf Raise 425, 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 4Alternate 4 x 20 Full, 4 x 20 Half Rep

Bench Dips 5 Failure

Cable Tricep Extentions 4Alternate 4 x 20 Full, 4 x 20 Half Rep

Friday

Shoulders and Abs

Exercise Sets Reps

Military Press 3 15, 12, 10

Overhead Dumbbell Press 3 12, 10, 8

Lateral Raise 420, 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.


1 cup of fruit.





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) 110 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.


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.



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


T-Bar Row (superset #1) 5 12


Chin Ups (superset #2) 5 12

Dumbbell Pullover (superset #3) 5 12

Cable Crossover (superset #3) 5 20


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


Preacher Curl (superset #3) 5 12

Cable Tricep Extension (superset #3) 5 20

Forearm Curl 3 20


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 Curl8, twist 5 count, then 4 more


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


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


Thursday

Chest and Back

Exercise Sets Reps

Workout #1

Pull Up (superset #1) 5 15


For bench and incline bench use a 3 count down and up

Chin Up (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


Workout #2


T-Bar Row (superset #1) 5 12


Weighted Chin Up (superset #2) 5 12

Dumbbell Pullover (superset #3) 5 12

Cable Crossover (superset #3) 5 20


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


Preacher Curl (superset #3) 5 12

Cable Tricep Extension (superset #3) 5 20

Forearm Curls 3 20


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 Curls8, twist 5 count, then 4 more


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


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


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.






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.


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 430, 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

Cardio and Abs

Exercise Sets Reps

Jump Rope 2 Minutes

Double Unders 50

Jump Rope 2 Minutes

Double Unders 40

Jump Rope 2 Minutes

Double Unders 30

Jump Rope 2 Minutes

Double Unders 20

Decline Sit Ups 4 25-50

Hanging Knee Raise 3 25-50

Cable Crunch 4 12

Stick Twists 3 50

5 phase muscle building

Documents

ab wheel rollouts

gross physical preparedness

zma max prior

increase blood flow

organic turkey bacon

seated calf raise

standing calf raise

heavy whipping cream