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Get Swole: 5 Phase Muscle Building Workout System

Get Swole: 5 Phase Muscle Building Workout System

Average: 3.8 (95 votes)
3.8 5 95
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:
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.

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

Cory GregoryGet 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
Friday
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

Cory Gregory

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
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

 

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    Average: 3.8 (95 votes)
  • About The Author
    Cory Gregory is the Co-Founder and Senior President of MusclePharm, the Co-Owner of The Old School Gym, and a competitive bodybuilder and powerlifter.
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Comments (98)

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Josh
Posted Fri, 04/05/2013 - 16:53

Beginners are suppose to be able to do 300+ reps on leg day? Those are some yoked ass beginners!

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David
Posted Fri, 04/05/2013 - 19:43

I was also wondering...

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Gopinath
Posted Fri, 05/03/2013 - 13:19

Yes, its pretty difficult, I did and fell sick, took 4 days to recover.

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Gopinath
Posted Thu, 06/20/2013 - 03:15

Hello Josh, I agree your comment, and felt the same in the begining, but eventually am able to do 300+ reps to my surprise I am a beginner and so its possible if you practice.

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mike
Posted Sun, 05/18/2014 - 21:52

BS, i did all 372 reps the first day after getting being on the couch for 3 months... granted i couldn't walk right for like 2-3 weeks lmao xD

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Charlie
Posted Fri, 04/05/2013 - 21:30

I'm a beginner doing Steve Shaws "The Ex-Hardgainer Workout And Eating Plan" and the difference in volume between that and this is huge!! I don't think i'm ready to attack this bad boy just yet, but it does look good. The Monday of phase 3 (chest and back) is so massive I'd be at the gym for 4 hours trying to get through all the sets

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Sunny
Posted Fri, 04/05/2013 - 23:32

6 scoops of combat powdee?????

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Steve lawson
Posted Sat, 04/27/2013 - 17:03

They WANT you to use 6 scoops of their powder so you run out faster, its a business type idea.
I think this workout is b.s. because of the ridiculous amount of sets!

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Ross
Posted Mon, 07/29/2013 - 20:43

I am doing the workout currently and I actually enjoy it. I thought it would be quite difficult and I'd drop it but I've shown immense progress and have made weightlifting part of my daily activities. The reps aren't too much if you're truly devoted this workout plan.

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Adam McKinney
Posted Sat, 04/06/2013 - 07:43

I own a small gym in NH so I am here all day and I don't think there is anyway I have time to finish the 2 a day workouts in Phase 4 so pretty sure your average person doesn't have that kind of extra time on their hands

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steve 1984
Posted Sun, 04/07/2013 - 12:24

He can't want both of those workouts on one day, can he? 65 total sets seams absurd, particularly for a "beginner" workout.

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angell3108
Posted Wed, 11/27/2013 - 07:38

He is not saying u should do 2 workouts each day. It is so u can choose between those two.

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Cody Corlew
Posted Wed, 06/25/2014 - 00:44

Adam, I would agree with you but I have the original workout when Muscle Pharm put it out and it isn't 2 workouts per day, those are 2 different workouts to chose from because you do each group twice a week. So Monday you might do Chest Workout #1 and then Thursday do Chest Workout #2 just so you are changing it up since you are doing each group twice that week and it keeps it from being so repetitive. Each workout took me about 2 hours, I finished all 20 weeks this week.

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Leo
Posted Sat, 04/06/2013 - 09:11

Correct me if I am wrong, but a phase last a month??

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Justin
Posted Sat, 04/06/2013 - 10:29

So phase 4, are we suppose to do both work outs in the same day??

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Tyler Green
Posted Wed, 08/07/2013 - 17:41

No, it's supposed to be as an alternative for the second day in the week when you work the same target muscles.

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Rob
Posted Sat, 04/06/2013 - 23:54

I'm thinking even with super light weights this beginner isn't cutting it on this. That's some serious working out def not beginner.

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kyle
Posted Sun, 04/07/2013 - 21:25

I think the 2x a day phase is do-able. If you use your time wisely you can each workout done in an hour or so...which means no more than 2.5 hours for both workouts in a day. Leg day would take the longest bc nothing is being superset so youd have to rest instead of attacking muscles in a superset style or antogonist/agonist muslces which you wouldnt need as much rest time, cuttting down on total time.

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kyle
Posted Sun, 04/07/2013 - 21:26

How are you supposed to know the % of 1RM to use for each exercise through each workout?

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Mike
Posted Sun, 04/07/2013 - 22:27

hey so for these sets...im kinda new to working out an would love to try a real cut an dried program like this...i usually dont do 5 sets per exercise so this may sound like a dumb question...but should i aim for a weight with which i can finish all the sets with a break in between or should i pick a weight that is heavier an trade it in for a smaller weight as i progress?
thanks for the help

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Josh
Posted Tue, 04/09/2013 - 10:21

If you are actually new to working out I would try something with way less volume than this. IF your nutrition, supplementation and sleep schedule are already spot on then go for it, but personally I feel this is just way overload for novice even somewhat experienced weight lifters. There are other programs you can follow on this website that would probably be better suited for you.
And if it says to do 5x5 then pick a weight you can definitely do 3-4 sets with and maybe on the last set if you get 3-4 reps instead of 5 that's ok. but don't be getting three reps on the third set. so 150x5, 150x5, 150x5, 150x4, 150x4. That's acceptable.

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Mike
Posted Mon, 04/08/2013 - 01:24

Am I supposed to just mix whey and heavy cream together?

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Vendo
Posted Mon, 04/08/2013 - 07:16

What is full front 5x12???

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Oskars
Posted Sun, 06/16/2013 - 11:36

google it!

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Calvin Robbins
Posted Mon, 04/08/2013 - 13:37

When he says he "supersets almost everything" in phase 1, does he mean that all 5 exercises should be super set? Or should I do wide grip pull ups with bench press then seated with incline?

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Gopinath
Posted Fri, 05/03/2013 - 13:18

superset means two types of exercises targeting one muscle group. Triset means three types of exercises targeting one muscle group.

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Brian
Posted Mon, 04/08/2013 - 19:31

In the program it does not have the rest time in-between sets for all 5 phases. Just curious to know what they are.

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max
Posted Tue, 04/09/2013 - 10:14

how are you suppose to superset phase 1, just curious

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Scott
Posted Wed, 04/10/2013 - 01:05

I don't think it would make sense to do both the workouts in phase 4 in a single day. I think what he means is to alternate between the two workouts every week/cycle, doing all of the "Workout 1's" the first week then "Workout 2's" the second week.... Though I may be wrong.

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Oskars
Posted Sun, 06/16/2013 - 11:38

I hope u're right, really hope

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mohamed
Posted Thu, 04/11/2013 - 16:17

hi i am mohamed from iraq i love bodybuilding very much i play two yers and i dont see any change i see thes exercises it is very very good all my Course is wrong if i play thes course اDo i see binifet from it and thankyou

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Ahmad
Posted Wed, 04/17/2013 - 17:55

This routine has too much volume (sets per day), so I would suggest another intermediate routine

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Arnold
Posted Fri, 04/12/2013 - 23:55

This is just another run-of-the mill workout plan aimed at individuals with low discipline in search of quick results. Most of these people are built for failure. However, this program is even worse because it will sink a massive hole in your wallet from the ridiculous supplementation plan. I'm sick and tired of looking at magazines that constantly promote magical 30-day muscle building/fat burning workouts (Men's health, M&F, and M&S). For the majority of people, solid gains and permanent reduction in body fat happen over years, not a month or two.

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Nikolai
Posted Tue, 04/16/2013 - 11:04

You know that this is 20 weeks right? 150-155 days.

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Calvin Robbins
Posted Wed, 04/17/2013 - 17:08

It's a long 5 month work out, and pretty intense. While I definitely agree that it was probably created simply to make sales.. It's relatively decent. The reps are pretty high for most people, and it shouldn't be in the beginner category (again probably placed in the beginner category to make sales).

I think Phase 4 actually means both work outs in the single day. He says he modeled it after his work outs, and considering he much more in shape he is.. he probably does do it. This is NOT for beginners.

I'm actually attempting to follow this to the letter, and using my own supplements. I'm not a beginner, but I'm not an bodybuilder either. I can say that so far it's kicked my butt pretty hard and I'm actually enjoying it.

I'll try to post later tonight on my takes for each phase and what I recommend from personal experience if anyone is interested. Since it was obviously posted to create sales, I doubt he'll be back to answer any of the plethora of questions that everyones asking.

-Calvin

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Ian
Posted Fri, 04/11/2014 - 14:07

I am a couple weeks into this program and actually enjoy it. Yea it takes some time each day to get your workout in but, if someone tells me I can get fit in 20 minutes I'm probably not going for it. This is a 5 month program so I don't see how its quick gains, and as for supplements if you don't like their price their are tons of alternatives that get you the same results. Not everything has to be cut and dry

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Andrew
Posted Sat, 04/13/2013 - 23:31

You can't name all 5 phases "Get Swole"

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Gopinath
Posted Mon, 04/15/2013 - 13:16

Can any one please explain what "20 x 1, 20 x 1/4 Rep" means in the Phase 1 of this workout plan.

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Kishan B
Posted Wed, 04/17/2013 - 21:26

Dude this is an awesome workout programme.. Im going to add this to my arsenal... n ima sure wen im done ill have lots of results!!.. however your explainations a vauge though... confusing as ****... idk wat to superset or anything.. Please clear up all these questions and not leave them unanswered.. Much appreciated!!

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MassiveinScale
Posted Fri, 04/19/2013 - 11:22

The supplements aren't necessary. Seriously. The supplements are a waste of money and the primary reason why so many men and women end up "failing" with these type of workouts. Mix it up, eat well (the suggested diet here is appropriate) and don't overdo it, and you'll see similar results.

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Mitch
Posted Mon, 04/22/2013 - 12:42

Workout looks killer. I'm in the military and my free time goes straight to working out. Might not use all the supps as provided but Def looking forward to a new workout plan. Im used to doing 2 a days with weight lifting in the morning and crossfit at night so the beginning might be alittle slow for me but phase 4 looks awesome. I love workouts that just puts your endurance to a whole new level so i plan on going full force with this one!

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Adam
Posted Mon, 04/22/2013 - 21:08

Just wondering about phase 1, should I superset anything that has "12" reps? For example, Bench press and Incline DB bench press 5 sets of 12....then Seated cable row and DB pullovers 5 sets of 12. Or do them one workout at a time in order?

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giano501
Posted Wed, 04/24/2013 - 01:44

Why is the plan set to consume 4x more carbs during dinner than during lunch? is this because it is assuming that the workout will be done between lunch and dinner? can someone explain?

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Bruiser
Posted Wed, 04/24/2013 - 07:43

This is overkill for a hard gainer!

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Justin
Posted Thu, 04/25/2013 - 08:32

A good looking workout with an abosolutely, 100 % moronic name.

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Carlos
Posted Sat, 05/04/2013 - 15:06

Can someone please explain if you are supposed to superset the phase 1, and if you do, what´s the order?

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hector
Posted Sun, 05/05/2013 - 18:28

what is meant by whole eggs? does it mean boiled ?

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Grant
Posted Wed, 05/08/2013 - 17:54

I am an intermediate lifter for my age. I'm 15 and have been lifting for about 6 months but I have no seen no results from my normal routine. I decided to follow the nutrition plan and workout plan for this program. I am 3 weeks into Phase 1 and have seen results already. Although, I have been lifting for a while, this is pretty difficult for me. I thinks it's a good program but I am a little iffy about phase 3 and 4. It seems way more aggressive than the first 2. It's just my personal opinion, but I think the Phases should be drawn out to 5-6 weeks instead of 4. Seems a little rushed to me.

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Erich
Posted Tue, 05/28/2013 - 10:52

You are 15, you have not been lifting for a while.

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Cam
Posted Tue, 05/14/2013 - 22:04

Been lifting for 3 years now. Im 4 weeks into phase 1, Id recommend taking phases 1 and 2 to six weeks. I decided too just so I could get some extra endurance built onto my back/shoulders. Also If your going to do a workout like this, make sure to stretch and drink a lot of water. I cant tell you how much it will help.

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