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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.
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.
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.
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.
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.
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.
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Beginner - Program Duration20 weeks
- Days Per Week
4 - Time Per Workout45-60 minutes
- Equipment Required
Barbell, Bodyweight, Dumbbells, EZ Bar, Machines, Other - Target GenderMale
- Recommended Supps
Combat Powder
Armor-V
Recon
Creatine
BCAA 3:1:2
Z-Core PM - Workout PDFDownload Workout
Workout Description
This is a complete 20 week muscle building program from MusclePharm. Each phase is run as a 4 week block, and the 20 week cycle may be repeated after it is done. The phases are:- Phase 1 - No wasted time here. A crazy start to an intense program. This phase will build a solid base for even the hardest of hardgainers.
- Phase 2 - Vastly different from your first 4 weeks of training, this phase was designed to push even more growth. The focus will be on using old-school pyramid type training.
- Phase 3 - This is a brutal phase. By using tri-sets you will focus on muscle fullness and roundness.
- Phase 4 - In this phase the volume is turned way up. It functions more as a cutting phase.
- Phase 5 - During this phase you will return to the basics of bodybuilding and pack on more quality muscle mass.
Get Swole - Phase 1
Get Swole Phase One doesn’t waste any time getting into some intense work. It originated to set up a foundation of my craziness in the gym for my clients, giving them a solid base from which to build.I superset almost everything with a rep count around 12 and really focus on upping and improving the person’s GPP (gross physical preparedness) so they could handle any workout I threw at them in the later phases.
The phase certainly includes a greater type of volume than most are used to, and there’s an initial shock when introducing a plan this intense. That’s why I included a quality food plan and, just as importantly, a high-level recovery schedule to let everyone grow.
If done properly, this phase will build quality muscle. Whether you’re a hardgainer or just need to tighten up, this phase – and the Get Swole plan as a whole – will make your body change almost immediately. This is a proven blueprint to get rolling so all you have to do is jump in.
It’s all laid out for you, so don’t over think it. Just get to work and enjoy the ride.
Phase 1 - Diet Plan
- 7 am - Wake up. 3 whole eggs, 1/4 cup oatmeal, 1 cup of fruit.
- 10 am - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
- 1 pm - Meat: 8 oz., carbohydrate: 1/2 cup. Ex. 8 oz. of tuna and 1/2 cup of brown rice.
- 4 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
- 7 pm - Meat: 8 oz., carbohydrate: 2 cups, vegetables: 2 cups. Ex. 8 oz. of tuna, 2 cups of brown rice, 2 cups of broccoli.
- 10 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
Phase 1 - Supplementation Plan
- 7 am - RE-CON®: 1/2 scoop, take with 8-12 oz. of water. ARMOR-V™: 6 capsules, take with 8-12 oz. of water.
- Pre-workout - ASSAULT® 1 scoop with 8-12 oz. of water 20-30 minutes before workout.
- Post-workout - RE-CON® 1/2 scoop with 8-12 oz. of water immediately after workout. BCAA 3:1:2™ - 6 capsules with 8-12 oz. of water immediately after workout. CREATINE 3 scoops with 8-12 oz. of water immediately after workout.
- 10 pm - Z-CORE PM™: 1 capsule.
- 1/2 scoop of RE-CON® with 8-12 oz. of water upon waking up.
- Take ARMOR-V™ with breakfast.
- 1/2 scoop of RE-CON® with 8-12 oz. of water at lunch.
- BCAA 3:1:2™ and ZMA MAX™ prior to bed.
Phase 1 - Workout
- Monday - Chest and Back
- Tuesday - Legs and Abs
- Wednesday - Arms
- Thursday - Shoulders and Abs
Monday - Chest and Back
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Pull Ups | 5 | Failure |
| Bench Press | 5 | 12 |
| Incline Dumbbell Bench Press | 5 | 12 |
| Seated Cable Row | 5 | 12 |
| Dumbbell Pullover | 6 | 12 |
Tuesday - Legs and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 5 | 12 |
| Leg Press | 6 | 12 |
| Stiff Leg Deadlift | 5 | 12 |
| Leg Curl | 5 | 12 |
| Barbell Lunge | 5 | 12 |
| Weighted Calf Raise | 5 | 12 |
| Ab Wheel | 50 |
Wednesday - Arms
| Exercise | Sets | Reps |
|---|---|---|
| Arnold Barbell Cheat Curls | 6 | 8 |
| Incline French Press | 6 | 8 |
| Incline Dumbbell Curl | 5 | 4 reps, 5 Sec Twist, Then 4 More Reps |
| Straight Bar Cable Extension | 1 | 20 x 1, 20 x 1/4 Rep |
| Bench Dip | 5 | Failure |
| Machine Preacher Curl | 5 | 30 |
Thursday - Shoulders and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 5 | 12 |
| Upright Row | 5 | 12 |
| Lateral Raise | 5 | 12 |
| Full Frontals | 5 | 12 |
| Ab Wheel | 100 |
Get Swole - Phase 2
Get Swole Phase 2 was designed to push even more growth, leaning on an old school pyramid-type workout to get it done.It’s vastly different than Phase 1, which relied more on supersets in the 12-rep range, and that’s why it works.
Phase 1 laid the foundation and Phase 2 gives you the opportunity to push hard with some heavy weight. You’ll use pyramid sets, and it’s up to you to challenge yourself for each specified rep on each specified set.
If it says “20,15,12,10 reps” for a particular movement, you should barely be able to get each rep. That’s how hard you have to push, but the results will be apparent. You’ll see new growth and you’ll quickly know the effort is worth it.
You’re setting the body up to grow with a new stimulus, in addition to a solid diet, recovery and supplementation.
With this type of training in Phase 2, you’re tearing down and building new muscle, putting you on track for even more growth.
Phase 2 - Diet Plan
- 7 am - Option 1) 3 whole eggs, 1/4 cup oatmeal and 1 cup of fruit. Option 2) 2 egg whites, 1 cup of fruit, 1/4 cup of yogurt. Option 3) 2 strips of organic turkey bacon, 1 cup of fruit, 1/4 cup of yogurt.
- 10 am - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream.
- 1 pm - Meat: 8 oz., carbohydrate: 1/2 cup. Ex. 8 oz. of tuna and 1/2 cup of brown rice.
- 4 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream, 1 cup of fruit.
- 7 pm - Meat: 8 oz., carbohydrate: 2 cups, vegetables: 2 cups. Ex. 8 oz. of tuna, 2 cups of brown rice, 2 cups of broccoli.
- 10 pm - 2 Scoops of Combat Powder plus 2 oz. heavy whipping cream, 1 cup of fruit.
Phase 2 - Supplementation Plan
- 7 am - RE-CON®: 1/2 scoop, take with 8-12 oz. of water. ARMOR-V™: 6 capsules, take with 8-12 oz. of water.
- Pre-workout - ASSAULT® 1 scoop with 8-12 oz. of water 20-30 minutes before workout.
- Post-workout - RE-CON® 1/2 scoop with 8-12 oz. of water immediately after workout. BCAA 3:1:2™ - 6 capsules with 8-12 oz. of water immediately after workout. CREATINE 3 scoops with 8-12 oz. of water immediately after workout.
- 10 pm - Z-CORE PM™: 1 capsule.
- 1/2 scoop of RE-CON® with 8-12 oz. of water upon waking up.
- Take ARMOR-V™ with breakfast.
- 1/2 scoop of RE-CON® with 8-12 oz. of water at lunch.
- BCAA 3:1:2™ and ZMA MAX™ prior to bed.
Phase 2 - Workout
- Monday - Chest and Back
- Tuesday - Legs
- Wednesday - Arms
- Thursday - Shoulders and Abs
- Friday, Saturday and Sunday - Cardio
Cardio
20-30 minutes of cardio, apply to whatever equipment is available. (ex. stair stepper, jump rope, treadmill etc.) Alternate 1 minute intense then 1 minute steady.Monday - Chest and Back
| Exercise | Sets | Reps |
|---|---|---|
| Chin Up | 4 | Failure |
| Incline Bench Press | 4 | 12, 10, 8, 6 |
| Seated Cable Row | 5 | 12, 10, 8, 8, 8 |
| Bench Press | 5 | 5 |
| Wide Grip Lat Pull Down | 3 | 15, 12, 10 |
| Dumbbell Flye w/4 count stretch at the bottom | 5 | 5 |
Tuesday - Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 5 | 20, 15, 12, 10, 8 |
| Leg Press | 5 | 20, 15, 12, 10, 8 |
| Leg Extension | 4 | 25, 20, 15, 10 |
| Leg Curl | 5 | 20, 15, 10, 5, 5 |
| Calf Raise | 4 | 25, 20, 25, 20 |
Wednesday - Arms
| Exercise | Sets | Reps |
|---|---|---|
| Scott Preacher Curls (superset) | 3 | 5 Full, Then 5 Half Rep |
| Machine Curls (superset) | 3 | 30 |
| Close Grip Bench Press | 5 | 5 |
| Rope Tricep Extensions | 4 | Alternate 4 x 20 Full, 4 x 20 Half Rep |
| Bench Dips | 5 | Failure |
| Cable Tricep Extentions | 4 | Alternate 4 x 20 Full, 4 x 20 Half Rep |
Thursday - Shoulders and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 3 | 15, 12, 10 |
| Overhead Dumbbell Press | 3 | 12, 10, 8 |
| Lateral Raise | 4 | 20, 15, 12, 10 |
| Full Frontals | 5 | 5 |
| Barbell Shrug | 5 | 5 |
| Ab Wheel Rollouts | 100 |
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.
- 1/2 scoop of RE-CON® with 8-12 oz. of water upon waking up.
- Take ARMOR-V™ with breakfast.
- 1/2 scoop of RE-CON® with 8-12 oz. of water at lunch.
- BCAA 3:1:2™ and ZMA MAX™ prior to bed.
Phase 3 - Workout
- Monday - Chest and Back
- Tuesday - Legs and Abs
- Wednesday - Arms
- Thursday - Shoulders and Abs
- Friday, Saturday and Sunday - Cardio
Cardio
20-30 minutes of cardio, apply to whatever equipment is available. (ex. stair stepper, jump rope, treadmill etc.). Alternate 1 minute intense then 1 minute steady.Monday - Chest and Back
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press (triset #1) | 4 | 12 |
| Incline Dumbbell Bench Press (triset #1) | 4 | 12 |
| Dumbbell Flye (triset #1) | 4 | 15 |
| Bench Press (triset #2) | 4 | 12 |
| Cable Crossover (triset #2) | 4 | 15 |
| Dumbbell Flye (triset #2) | 4 | 12 |
| Wide Grip Pull Ups (triset #3) | 4 | 15 |
| Dumbbell Pullover (triset #3) | 4 | 15 |
| Seated Cable Rows (triset #3) | 4 | 15 |
| Lat Pull Down (triset #4) | 4 | 15 |
| T-Bar Row (triset #4) | 4 | 15 |
| Stiff Arm Cable Crossover (triset #4) | 4 | 15 |
Tuesday - Legs and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Squat (triset #1) | 3 | 15 |
| Leg Press (triset #1) | 3 | 15 |
| Leg Extension (triset #1) | 3 | 15 |
| Stiff Leg Deadlift (triset #2) | 3 | 15 |
| Leg Curl (triset #2) | 3 | 15 |
| Walking Lunges (triset #2) | 1 | 10 minutes |
Wednesday - Arms
| Exercise | Sets | Reps |
|---|---|---|
| EZ Bar Preacher Curl (triset #1) | 4 | 15 |
| Forehead Curl (triset #1) | 4 | 15 |
| Hammer Curl (triset #1) | 4 | 15 |
| 3 Way Skullcrushers (triset #2) | 1 | 20 to Nose, 20 to Forehead, 20 Behind Head |
| Close Grip Preacher Bench (triset #2) | 1 | 100 |
| Cable Tricep Extensions (triset #2) | 1 | 100 |
Thursday - Shoulders and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Arnold Press | 4 | 20 |
| Overhead Dumbbell Press (triset #1) | 4 | 20 |
| Lateral Raise (triset #1) | 4 | 20 |
| Front Dumbbell Raise (triset #1) | 4 | 20 |
| Barbell Shrug | 4 | 20 |
| Ab Wheel Rollouts | 1 | 100 |
Get Swole - Phase 4
Get Swole Phase 4 is a bit different then the first three phases. I made it more of a cutting phase and turned the volume way up, making it closely mirror my daily workouts.For the past 12 weeks, we have been putting on some serious sizes and those changes are probably apparent. With this phase, I wanted to make sure we could lose a little more body fat to really round things out and make this old school style workouts really shine. In phase four, I put two workouts for each muscle group, excluding shoulders, which get taxed plenty with all of the high volume chest and back work.
The timing for this phase is ideal and it comes at the perfect time because, from here, we transition to the basement phase to finish off the Get Swole plan.
Phase 4 - Diet Plan
- 6:30 am - Wake up.
- 7 am - 5 egg whites, 1/2 cup of carbs, 1/2 cup of fruit.
- 10 am - 1 cup of 1% cottage cheese.
- 1 pm - Meat: 8 oz., vegetables: 2 cups: cook in olive oil.
- 4 pm - 1 cup almonds or 1 serving avocado.
- 7 pm - Meat: 8 oz., vegetables: 2 cups: cook in olive oil.
- 10 pm - 2 Scoops of Combat Powder.
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.
- 1/2 scoop of RE-CON® with 8-12 oz. of water upon waking up.
- Take ARMOR-V™ with breakfast.
- 1/2 scoop of RE-CON® with 8-12 oz. of water at lunch.
- BCAA 3:1:2™ and ZMA MAX™ prior to bed.
Phase 5 - Workout
- Monday - Chest, Triceps and Abs
- Tuesday - Back, Biceps and Abs
- Wednesday - Legs
- Thursday - Shoulders
- Friday - Abs and Cardio
Whats the 28 Method?
Seven full reps, seven extremely slow reps, seven reps at the top half of the movement, and then seven final reps at the bottom half of the movement, giving you 28 total reps.Monday - Chest, Triceps and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 5 | 5 |
| 1 | 28 Method | |
| Bench Press | 5 | 5 |
| 1 | 28 Method | |
| Dumbbell Flye (4 second stretch) | 5 | 5 |
| 1 | 28 method | |
| Push Ups | 1 | 100 |
| Incline Bench Skullcrushers | 5 | 15 |
| Bench Dips | 5 | 20 |
| Barbell Rollouts | 1 | 25 |
| Cable Crunches | 1 | 25 |
| Weighted Crunches | 1 | 25 |
Tuesday - Back, Biceps and Abs
| Exercise | Sets | Reps |
|---|---|---|
| T-Bar or Bent Over Rows | 5 | 5 |
| 1 | 28 Method | |
| Weighted Wide Grip Pull Up | 5 | 8 |
| Lat Pull Down | 1 | 28 Method |
| Seated Cable Row | 5 | 5 |
| 1 | 28 Method | |
| Arnold Barbell Cheat Curl | 5 | 5 |
| Barbell Curl | 1 | 28 Method |
| Dave Draper Forehead Curl | 5 | 5 |
| Barbell Curl | 1 | 28 Method |
| Hanging Knee Raise | 5 | 15 |
| Toes To Bar | 5 | 15 |
Wednesday - Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 5 | 5 |
| Sissy Squat | 1 | 28 |
| Deadlift | 5 | 5 |
| Back Extensions | 1 | 28 |
| Leg Extensions | 5 | 8 |
| 1 | 28 Method | |
| Leg Curls | 5 | 8 |
| 1 | 28 Method | |
| Weighted Calf Raise | 4 | 30, 20, 10, 5 |
| Decline Sit Up | 4 | 25-50 |
| Hanging Knee Raise | 3 | 25-50 |
| Cable Crunch | 4 | 12 |
| Stick Twists | 3 | 50 |
Thursday - Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 5 | 5 |
| 1 | 28 Method | |
| Barbell Shrug | 5 | 5 |
| 1 | 28 Method | |
| Bent Over Dumbbell Reverse Flyes | 5 | 8-12 |
| 1 | 28 Method | |
| Dumbbell Lateral Raise | 5 | 5 |
| 1 | 28 Method | |
| Front Dumbbell Raise | 5 | 5 |
| 1 | 28 Method | |
| Full Lateral Raise | 1 | 100 |
| Weighted Crunch | 4 | 25 |
Friday - Abs and Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Jump Rope | 1 | 2 Minutes |
| Double Unders | 1 | 50 |
| Jump Rope | 1 | 2 Minutes |
| Double Unders | 1 | 40 |
| Jump Rope | 1 | 2 Minutes |
| Double Unders | 1 | 30 |
| Jump Rope | 1 | 2 Minutes |
| Double Unders | 1 | 20 |
| Decline Sit Ups | 4 | 25-50 |
| Hanging Knee Raise | 3 | 25-50 |
| Cable Crunch | 4 | 12 |
| Stick Twists | 3 | 50 |
