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

Build Muscle
Split
Beginner
20 weeks
4
45-60 minutes
Barbell, Bodyweight, Dumbbells, EZ Bar, Machines, Other
Male
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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

144 Comments+ Post Comment

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

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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Posted Tue, 11/10/2020 - 09:13
Abigail_M&S

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

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

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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Posted Fri, 10/30/2020 - 09:05
Abigail_M&S

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.

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

Is working a muscle 1 day per week any efficient?

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Posted Fri, 10/09/2020 - 09:29
Abigail_M&S

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

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

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

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.

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

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

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

Preacher curl with hands close together...narrow grip

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

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.

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

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

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

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?

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

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?

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

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

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

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?

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

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

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

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

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

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

Hi Clark,

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

Thank you for your feedback!

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

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.

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

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 :)

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

Thanks that really helps and makes more sense!

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

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

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

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

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!

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

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

Hi Vijay,

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

Hope this helps!

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

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!

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

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.

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

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!

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

hi boss u mean "get smole"

I am much smollen

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Posted Sat, 12/31/2016 - 13:58
Buddy

What is meant by a "triset" ?

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Posted Tue, 01/03/2017 - 10:51
JoshEngland

Hey Buddy,

A triset is where you do three sets of different exercises in a row without taking a rest period until you complete the third exercise.:

Ex:

1a. Bench
1b. Pullup
1c. Pullover

You'd do all these exercises and then rest after doing the set of pullovers.

Hope this helps!

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Posted Mon, 02/22/2016 - 12:54
Chris

How is it 2 scoops of combat powder and only 2 oz of the cream? Am I supposed to add water or milk or something too? it didnt even fully mix.

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Posted Mon, 02/22/2016 - 14:06
MikeWines

Chris,
Add water or milk to your desired consistency.

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Posted Mon, 02/22/2016 - 15:13
Chris

Thank you. Is it supposed to be a drink? Or more like a pudding?

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Posted Tue, 02/23/2016 - 09:27
MikeWines

Chris,
You can do either one. I get bored drinking shakes so I routinely make a variety of protein concoctions. I actually wrote an article about them here if you're interested: http://romanfitnesssystems.com/articles/protein-shakes-alternatives/

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Posted Tue, 02/23/2016 - 12:47
Chris

Awesome! Thanks!!

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Posted Sun, 12/27/2015 - 04:40
william

I am getting ready to start this program im 5"5 and weigh 220lbs pretty much nothing but fat. Im curious would it be ok to start the program or would it be better to loose the body fat that i have or just do the program and ill loose the body fat as i progress?

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Posted Wed, 02/10/2016 - 19:41
Sean

If you're just starting out, you could probably lose fat and build muscle at the same time with few issues, especially if you're 5'5 and 220 pounds.
Do both. Do these workouts, but start off with a ten to fifteen minute warmup on the treadmill or elliptical or whatever. And finish off your workout with some light cardio as well.
Not only will you burn fat faster, you'll be healthier. Cardio is amazing for your health.

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Posted Wed, 02/18/2015 - 04:52
Corey

How many grams of fat for 2 oz of cream

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Posted Sat, 11/22/2014 - 23:46
Antonio

how often should I run a week throughout the workout and how long?

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Posted Sun, 11/02/2014 - 19:47
corey

normally train around 2pm so do I have the shake at meal 4 along with recon as my post workout

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Posted Sun, 11/02/2014 - 17:41
Shane

Yeah, so theirs a lot of people complaining, it's simple if your a beginner and this looks like to much to you, go sit back down on your couch and eat chocolate and become obese.... I didn't workout for 4 years, found this program and didn't complain, just shut up and did it. My gains obsessed me. Now I look normal to myself again, so I'm starting it over for the second time! Crying about this program isn't gonna change my gains. If it's "to much" for you, why are you even on here complaining? Mite as well do 10 push ups and call it a day! Haha just my opinion.

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Posted Sun, 11/02/2014 - 05:48
Corey

I normally train around 2pm so do I have the combat powder, cream and recon as my post workout

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Posted Tue, 07/22/2014 - 16:56
Josh

Wow...there sure are alot of "experts" on here...If you are going to follow the plan, trust the plan, and follow the plan. Don't criticize what you haven't tried. This is a solid plan and as you go through the phases you will build up the tolerance to be able to complete the workouts . You would be suprised what you can do.

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Posted Sat, 07/12/2014 - 08:53
Josh

Actually in phase 4, your aloud to choose between the 2 workouts. Other than phase 5, but you choose. You don't do both on the same day, in case anyone was wondering

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Posted Wed, 06/25/2014 - 01:20
Chris

All you complaining about sooo many reps as a beginner. ....I am most certainly one. And as long as you aren't doing too much weight, its difficult, but definitely doable. Quit complaining and try it before you start bashing it. So far I love it and see results. And thats exactly why I'm doing it. Results. No excuse.

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Posted Thu, 03/27/2014 - 16:56
troy

I started this workout in December after laying off of working out for a good year. This workout works. I don't follow the supplements I just do the work out and it is beast. I enjoy it a lot. I'm in my last week of phase 4 and I've seen significant gains. If you can't handle it don't do it. You have to use lighter weights, don't be discouraged because you have to drop weight. This workout is very much worth it. Don't hate on this workout. Just go hard and give it a try. Def not a beginner workout.