Get Swole: 5 Phase Muscle Building Workout System

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

Build Muscle
Split
Beginner
4
Barbell, Bodyweight, Dumbbells, EZ Bar, Machines, Other
Male

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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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.

103 Comments+ Post Comment

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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.

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Posted Thu, 03/06/2014 - 22:45
JoeChamz

This is a pretty good workout plan. Only downside of it is that it is very long. Because of the many reps, you sometimes gotta go lighter weight, which made me feel like a pansy. I've gained about 15 pounds though and I just finished the 3rd phase today.

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Posted Mon, 01/20/2014 - 17:05
Brock

I'm on phase 3 of this right now. I downloaded the free workout plan from the Muscle Pharm site. I'm bigger and stronger than I've ever been in my life. I've been complimented a few times too which is a great feeling. The workouts are absolute killers, but they are great. The pump is amazing and the sore feeling is worth it when you see the results. You can work a weight that suits you but is challenging. Download it from the website it's more organized there.

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Posted Thu, 01/09/2014 - 09:22
Matt

I feel bad for some of you people commenting about how hard it is or you cant do it. Ya you cant do it cause your mentally weak. And to the person who was wondering what EX means!? How bout example pal jesus

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Posted Thu, 12/19/2013 - 10:16
Trent

I work offshore on an oilrig and scheduled 6pm to 6am. I was wondering if reversing the meal plan would have any effect on the workout. I wouldn't think so but hey just curious.

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Posted Thu, 12/19/2013 - 02:05
matthew marin

I'm on my last week of phase 4. Trust me this routine is worth it. Little expensive but we'll worth it. In this phase you do first day workout A then the next day you do that body part you do workout B. Abs are looking great after everyday on this phase hitting them. Went from 150 10% bf to 172 15% bf my leanest bulk ever. It takes time give it a try worst thay can happen is you're not built for it and try something else.

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Posted Fri, 11/29/2013 - 08:54
Dzantanic

i am currently using this workout plan, an i can say, that i woudn't call it an beginner workout.. i trained for almost a year before this plan, and this is by far the hardest, most brutal plan i have been doing to this day. but, the results are magnificent!

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Posted Sun, 11/24/2013 - 02:22
BOB

I start phase 3 on Monday. I am just using the work out routine and not the supplements and diet and all that cause I'm not going to spend all my money on stuff I don't need. I started this program weighing 153lbs and I currently weigh 165. I can really tell a difference in my body and the thickness and muscle of it. My bench went from 145lbs to 205 in only 2-3 months. This workout is killer!

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Posted Mon, 11/18/2013 - 14:22
Dillon Grant

This workout is insane!!! I highly recommend it!! I started at 176 pounds and after the first phase I was at 170! After phase 2 I went to 178 pounds and results were looking good i bulked up!! And now midway through phase 3 I'm 184 bigger and more toned, I love this workout, it is intense at times, make sure you use a good weight and increase a bit every week!! Get swole workout is the best one I've ever used!!!

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Posted Fri, 11/08/2013 - 01:19
kerry

DO we still take our combat powder at same times on our recover days, or we taking the recon for lunch instead of the combat?

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Posted Tue, 11/05/2013 - 05:21
Slayer

I'm on phase two and can't get through Tuesdays, I'm doing it as recommended, lifting at the very top of my range but I either have to leave out squats or press because my quads are just fuct by the time I get to it. Is it worth just doing it at low weight?

I've also been doing 6 week phases rather than 4... Not sure if its a good idea because I'm not really tricking my muscles by varying my workout but find I'm making gains in almost every exercise almost every week.

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Posted Thu, 10/31/2013 - 12:50
Justin

It amazes me how much alot of you dont know about working out at all and are so quick to hate on this program. Im about to start phase 4 myself and can tell you it does wonders. Im up over 15Lbs since I've started. Massive strength gains, minimum fat gain and look alot more muscular all together. I've never spent more than an hour and a half at the gym(on my bad days) so before you whine. Try it out. If you have questions feel free to ask.

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Posted Thu, 10/10/2013 - 01:12
Collin

Can't wait to do this after wrestling season though !

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Posted Tue, 10/08/2013 - 03:35
adam

I see a lot of people whinging that this is too hard Train Insane or Remain the Same

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Posted Sat, 10/05/2013 - 09:51
Jesus

If you have 2 workouts you do both or just one ?

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Posted Tue, 10/01/2013 - 10:56
Zachary Kinsolving

What's tri-set and 28 method?

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Posted Mon, 09/23/2013 - 16:58
Marc-Kevin Siegfried

Do the supplements actually work? Im an ectomorph and im convinced this is a good work out so im going to try it (obviously not with heavy weights cus of the sets)

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Posted Thu, 09/19/2013 - 18:46
yanci mora

i want to know .... if i have to take the supplement before i do the workout .. because i do the workout ata 6.30 am.. and what about the diet..

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Posted Thu, 09/05/2013 - 10:16
Emil

What about breaks between sets and exercise in each specific phase?

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Posted Fri, 12/20/2013 - 01:13
Joel

He recommends your breaks in between sets be limited to the time it takes you to walk to the water fountain and back. Rest 60 seconds between exercises.

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Posted Tue, 09/03/2013 - 10:34
Emil

Hello, I have some questions...:
- what about breaks in each phazes between series, exercise, etc.? 60, 90, 120 sec or other else?
- what exactly measure "cup of carbohydrates"???? Is this some American unit of measure or what...? Recently I cut down carbs, because I couldn't burn fat and I was getting feel really weak at gym... Yesterday I had to suspend my training even, because I had nausea... :/

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Posted Fri, 08/30/2013 - 18:59
Syed

I dont get the phase 4 do we have to chose the workout or we have to do both??

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Posted Mon, 08/26/2013 - 16:08
Ruan joubert

What does the "Ex" mean in the diet? They put up a meal example, but then under that "Ex:...." Is it a substitute? Eaten together? Training days and non-training days? Someone please help...

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Posted Sun, 08/18/2013 - 10:40
Cbrady

This workout is legit. You have to be dedicated in the gym, and be focused.

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Posted Thu, 08/15/2013 - 19:54
Sani

Killer workout....best I've ever done...gained 6lb and went from 315 lb bench to 365
Great respect to the man that made this workout !

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Posted Wed, 08/14/2013 - 18:54
Brett

Does each phase last one week, and after phase five do we repeat and start from phase one again?

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Posted Wed, 08/14/2013 - 09:49
Jon

People.. He is not saying to do both sets of exercises in one day. He is saying choose ONE group of exercises.... Meaning, you have the option of which exercises you want to do. You can find this workout plan in pdf form at musclepharm....

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Posted Tue, 08/13/2013 - 21:45
Brett wheeler

Wow this workout is great! I'm a beginner and this is the most intense program I've been on but am seeing great results. What do we do after phase 5? Do we repeat the phases?

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Posted Mon, 08/05/2013 - 06:44
Rub1

Well... You got to be on roids to make this happen :p

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Posted Thu, 08/01/2013 - 10:26
Ross

I'm in the middle of Phase 2 and I've already begun seeing immense progress from when I started. This workout is tough but most definitely worth it if you're committed to spending the time and strength it takes to do this.

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Posted Thu, 08/01/2013 - 05:15
Jeremy

Looks like a great program fro someone using prohormones or steroids. This program is advanced and I don't think any natural lifter will recover quickly at all. Even the guy they show in the pic is on steroids. Foolish to think they are natural. As foolish as thinking Kris is Gethin is natural lol

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Posted Tue, 07/30/2013 - 00:23
Mike A

My question is about phase 4: My work schedule is such that I can't get to the gym 2 times a day. So, I'm thinking the only way I can do phase 4 is to do the workouts back-to-back. Anyone else had to do the same thing? Will doing that hurt the results I would have seen if I would have been able to do #1 in the morning and #2 in the late afternoon/evening?

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Posted Mon, 07/29/2013 - 20:54
Ross

I must say I have really been enjoying this workout plan. I'm in the middle of phase 2 and I've seen immense progress so far! I haven't been doing the supplementation or the diet plan because it seems a bit extreme for a high school student but I have been drinking muscle milk after every workout and I will probably pick up the diet plan with the start of phase 3 and maybe start the supplementation plan with a second run through of the program.

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Posted Fri, 07/26/2013 - 11:27
Will

if 300+ reps is too much lower the weight so you can complete the workout with out missing any reps.

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Posted Fri, 07/26/2013 - 03:43
Craig

With the meal plan, what time of day are you training?

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Posted Thu, 07/25/2013 - 10:59
malcolm

for phase 2 do you add weight each time?

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Posted Tue, 07/23/2013 - 01:10
Beast Mode

Thank you for this 5 month challenge. The results of this program have been incredible. I am currently finishing phase 5. I'm in the best shape of my life. The workouts are tought but the pain is worth it. Anyone considering this program. Jump on board ASAP. Was wondering if you can suggest a new program after this one. Thanks again.

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Posted Wed, 07/10/2013 - 13:45
BrandoRando

your not ment to do both workouts in the one day in phase 4 you just have two options because you work the two muscle groups twice a week. its still one work out per day

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Posted Sat, 07/06/2013 - 18:18
Jose

On phase 4 what's the time between workout#1 & workout#2 ?

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Posted Thu, 06/27/2013 - 18:02
William Bagby

This is a great workout :) I'm doing it now I'm on phase and I'm about to rape phase 4 in a couple of weeks :) I don't take a lot of those supplements nor do I eat meat and I'm pretty sure I'm not lacking. I've put some some serious size I was a good size before but now I'm bigger.

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Posted Wed, 06/26/2013 - 23:00
Joe

on phase 4 so in total your doing 12 workouts a week correct?

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Posted Sun, 06/23/2013 - 19:17
Bobby

This routine looks like it was haphazardly thrown together without any real thought behind it, which makes me believe that it was done primarily to sell supplements. You don't need all of these supplements either. Really nothing new here!