Get swole cụ thể

Laron Landry
Pro Football suPerstar
PHASE 1
gEt SWOLE
DiEt + trAining DiEt + trAining gUiDE
SEriES
MEAtS: VEgEtAbLES:
• Chicken
• Asparagus • Kale
• Mackerel
• Bamboo Shoots • Kohlrabi
• Salmon
• Bean Sprouts • Lettuces
• Tuna
• Beet Greens • Mushrooms
• Lean Beef
• Bok Choy Greens • Mustard Greens
• Jerky
• Broccoli • Parsley
• Turkey
• Cabbage • Radishes
• Lunch Meat Ham
• Cauliflower • Salad Greens
• Lunch Meat Roast Beef
• Celery • Sauerkraut
• Eggs
• Chards • Spinach String Beans
• Chicory • Summer Squashes
• Collard Greens • Turnip Greens
• Cucumber • Watercress
• Endive • Yellow Squash
• Escarole • Zucchini Squash
• Garlic
CArbOHYDrAtES FAtS:
:
• Avocado
• Brown Rice • Almonds
• Sweet Potato • Cashews
• Quinoa • Olive Oil
• Oatmeal • Whole Organic Butter
• Whole Wheat Bread • Walnuts
• Ezekiel Bread • Kidney Beans
• Whole Wheat Spaghetti • Black Beans
• Yams • Brazil Nuts
• Barley
• Rye Bread
• Pumpernickel Bread
FrUitS: COnDiMEntS + SEASOningS:

• Apples
• Spicy Mustard
• Strawberries
• Hot Sauce
• Papaya
• Crushed Red Pepper
• Pears
• Mrs. Dash Original Blend
• Fresh Prunes
• Mrs. Dash Fiesta Lime
• Orange
• Mrs. Dash Extra Spicy
• Grapefruit
• Mrs. Dash Tomato Basil Garlic
• Kiwi
• Mrs. Dash Lemon Pepper
• Peaches
gEt PHASE 1: WEEKS 1–4

SWOLE
+ TRAINING GUIDE
www.bodybuilding.com/getswole
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT:
MUSCLEPHARM.COM
EX. tiME:
SUPPLEMEnt: FOOD:
7:00am RE-CON®: 1/2 scoop • 3 whole eggs
Wake Up * Take with 8-12 oz. of water. • 1/4 cup oatmeal
• 1 cup of fruit
ARMOR-V™: 6 capsules
* Take with 8-12 oz. of water.
EX. tiME:
SUPPLEMEnt: FOOD:
10:00am COMBAT POWDER®: 2 scoops No Food
Mid-Morning * Take with 8-12 oz. of water &
2 oz. of heavy whipping cream.
EX. tiME:
SUPPLEMEnt FOOD:
1:00pm :
Choose From Food List:
Lunch Meat: 8 oz.
No Supplement Carbohydrate: 1/2 cup
Ex: 8 oz. of tuna and medium sweet potato
gEt PHASE 1: WEEKS 1–4

SWOLE
+ TRAINING GUIDE
MUSCLEPHARM.COM
EX. tiME:
SUPPLEMEnt: FOOD:
4:00pm COMBAT POWDER®: 2 scoops No Food
Mid-Evening * Take with 8-12 oz. of water &
EX. tiME:
SUPPLEMEnt FOOD:
7:00pm :
Choose From Food List:
Dinner Meat: 8 oz.
No Supplement Carbohydrate: 2 cups
Vegetables: 2 cups
Ex: 8 oz. of tuna, medium
sweet potato, 2 cups of
broccoli
EX. tiME:
SUPPLEMEnt: FOOD:
10:00pm COMBAT POWDER® No Food
: 2 scoops
Pre-Sleep * Take with 8-12 oz. of water &
Z-CORE PM™: 1 capsule
MUSCLEPHARM.COM www.bodybuilding.com/getswole
gEt 4
SWOLE
SUPPLEMEntS: PRE-WORKOUT
SUPPLEMEntS: POST-WORKOUT
ASSAULT™
1 scoop with 8-12 oz. of RE-CON®
water 20-30 minutes before 1/2 scoop with 8-12 oz. of water
workout. 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
MOnDAY: CHEST + BACK

* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.
EXErCiSE SEt/rEPS trAining tiP

Wide Grip Pull-Ups 5 x failure
SuperSet
Flat Bench 5 x 12
Incline Dumbbells 5 x 12
SuperSet
Seated Row 5 x 12
Wide Grip Pull-Ups 5 x failure

SuperSet
Chest Fly 5 x 12
Single Dumbbell
6 x 12
Pull-Over Across Bench
tUESDAY: LEGS + ABS


Squats 5 x 12
SuperSet
Leg Press 5 x 12
Stiff Leg Dead Lift 5 x 12

SuperSet
Hamstring Curl 5 x 12
Barbell Lunges 5 x 12
SuperSet
Weighted Calf Raises 5 x 12
Ab Wheel 50
WEDnESDAY: ARMS

Arnold Cheat Curls—Straight Bar 6x8
SuperSet
Incline French Press 6x8
Incline Alternating Dumbbell Curls 5 x 6, 5-second twist, then 4 more

SuperSet
Straight Bar Push-Downs 5 x 20, 20 x 1/4 rep
Bench Dips 5 x failure

SuperSet
Preacher Curl Machine 5 x 30
tHUrSDAY: SHOULDERS + ABS


Military Press—Bar 5 x 12
SuperSet
Upright Rows 5 x 12
Lateral Raises 5 x 12
SuperSet
Full Frontals 5 x 12
Ab Wheel 1 x 100
FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER

* In Phase 1, you will take 3 full days off and focus on recovery. Growth occurs when you are not in the gym.
rECOVErY:
• 1/2 scoop of RE-CON® with 8-12 oz. of water upon waking up
ARMOR-V™
• Take with breakfast
• 1/2 scoop of RE-CON® with 8-12 oz. of water at lunch
BCAA 3:1:2™
• and Z-CORE PM™ prior to bed
* This will help you maintain your intensity in training on Monday.
Laron Landry
PHASE 2
gEt SWOLE
SEriES
gEt PHASE 2: WEEKS 5-
SWOLE 8
+ TRAINING GUIDE
ARMOR-V™: 6
EX. capsules
tiME S * Take with 8-12
oz. of water.
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SWOLE 8
+ TRAINING GUIDE
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gEt 5-8
SWOLE
ASSAULT™
BCAA 3:1:2™

CREATINE

Under Grip Pull-ups 4x failure
Incline Bench Press 12, 10, 8, 6
Seated Row 12, 10, 8, 8, 8
Flat Bench 5x5
Wide Grip Pulldowns 15, 12, 10

Chest fly with 4
count stretch at 5x5
bottom
tUESDAY: LEGS
Squats 20, 15, 12, 10, 8
Leg Press 20, 15, 12, 10, 8
Leg Extension 25, 20, 15, 10
Hamstring Curl 20, 15, 10, 5
Calf Raises 25, 20, 25, 20
WEDnESDAY: ARMS
* A giant set is a back-to-back grouping of multiple exercises with no rest in-between exercises.

Dumbbells first set, straight bar second set,
Dumbbell Preacher Curl 5 x 10: 5 full reps, 5 half reps
reverse curl third set
Straight Bar Preacher Curl 5 x 10: 5 full reps, 5 half reps

Larry Scott giant
Reverse Preacher Curl 5 x 10: 5 full reps, 5 half reps
Bicep Curl Machine 5 x 30
Close-Grip barbell Bench Press 5x5
4 x 40 reps: 20 full reps,

Tricep Rope Pushdown
20 partial reps
Bench Dips 5 x failure
Straight bar Pushdowns 4 x 40: 20 full reps, 20 partial reps

Military Press—Bar 15, 12, 10
Military Press Dumbbells 12, 10, 8
Lateral Raises 20, 15, 12, 10
Full Frontals 5x5
Barbell Shrug 5x5 5 count at the top and bottom
Abs 100
FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER + CARDIO

* In Phase 2, you will take 3 full days off from lifting and focus on recovery and 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.
rECOVErY:
ARMOR-V™
• BCAA 3:1:2™ and Z-CORE PM™ prior to bed
Laron Landry
PHASE 3
gEt SWOLE
SEriES
SWOLE 12
+ TRAINING GUIDE
water.
EX.
tiME: S ARMOR-V™: 6
capsules
U
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* Take with 8-12
oz. of water.
P
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EX.
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Mornin
SWOLE 12
+ TRAINING GUIDE
EX.
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gEt 12
SWOLE
ASSAULT™
BCAA 3:1:2™

CREATINE

* A tri-set is a back-to-back-to-back grouping of your sets, alternating, with no rest in-between. Doing all 3 exercises once through is a
set.

Dumbbell Press 4 x 12
tri- Incline Dumbbell Press 4 x 12
Set
Dumbbell Fly 4 x 12
Flat Bench 4 x 12
tri-Set Cable Crossover 4 x 15
Incline Dumbbell Fly 4 x 12
Pull-Ups 4 x 15
tri-Set Dumbbell Pull-Overs 4 x 15
Seated Rows 4 x 15
Pull-Downs 4 x 15
tri-Set T-Bar Row 4 x 15
Stiff Arm Cable Crossover 4 x 15
tUESDAY: LEGS
* A tri-set is a back-to-back-to-back grouping of your sets, alternating, with no rest in-between. Doing all 3 exercises once through is a set.

Squats 3 x 15
tri-Set Leg Press 3 x 15
Leg Extension 3 x 15
Stiff Leg Deadlift 3 x 15
tri-Set Hamstring Curls 3 x 15
Walking Lunges 3 minutes
WEDnESDAY: ARMS

tri- Preacher Curls 4 x 15
Set
Forehead Curls 4 x 15
Hammer Curls 4 x 15
3 x 20 to nose,
3-Way Skull Crushers 3 x 20 to forehead,
3 x 20 to behind head
tri-
Set Close Grip Preacher Curls 3 x 30
Straight Bar Push-Downs 3 x 30


Arnold Press 4 x 20
Dumbbell Military Press 4 x 20
tri-Set Lateral Raises 4 x 20
Front Raises 4 x 20
Shrugs 20 2 count at the top and bottom
Ab Wheel 100
FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER + CARDIO

* In Phase 3, you will take 3 full days off from lifting and focus on recovery and
cardio.
CArDiO:
20-30 minutes of cardio, apply to whatever equipment is available (ex. stair stepper, jump rope, treadmill, etc.).
Alternate 1 minute intense and 1 minute steady.
rECOVErY:
ARMOR-V™
BCAA 3:1:2™
• and Z-CORE PM™ prior to be
Laron Landry
PHASE 4
gEt SWOLE
SEriES
SWOLE 16
+ TRAINING GUIDE
EX.
tiME: SU FOOD:
PP
6:3 LE
No Food
0am M
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Wake Up t:
BCA
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caps
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SHR
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: 2-3
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MUSCLEPHARM.COM
EX.
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ME U
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: E
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SWOLE 16
+ TRAINING GUIDE
EX.
tiME: SU FOOD:
PP
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Before
Lunch
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EX.
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1:0
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Mid-
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gEt SWOLE
+ TRAINING GUIDE
EX. tiME:
SUPPLEMEnt FOOD:
7:00pm :
Meat: 8 oz.
Dinner Vegetables: 2 cups
No Supplement
* Cook in Olive Oil
EX. tiME:
10:00pm SUPPLEMEnt: FOOD:
COMBAT POWDER®: 2 scoops No Food
30-45 Minutes Before Bed
* Take with 8-12 oz. of water
Z.CORE PM™: 1 capsule
RE-CON®: 1/2 Scoop
* Take with 8-12 oz. of water
Off days on Sundays are truly an off day. Stay on top of your supplement
regimen; however, instead of 5 meals, eat only 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.
gEt 16
SWOLE
ASSAULT™
RE-CON®
1 scoop with 8-12 oz. of water
1/2 scoop with 8-12 oz. of water
20-30 minutes before workout.
PHASE 4 iS DiFFErEnt BCAA 3:1:2™
tHAn ALL OtHEr PHASES: 6 capsules with 8-12 oz. of water

you get to picK ONE OF THE immediately after workout.
TWO CREATINE
eXerciSeS LiSteD For eacH Day. 3 scoops with 8-12 oz. of water
MOnDAY: CHEST + BACK (WORKOUT

#1)
* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between. Doing a set of each exercise once through is a set.

Wide-Grip Chin-Ups 5 x 15
SuperSet
Flat Bench 5 x 12 Slow, use a 3 count down and up
Under-Grip Chin-Ups 5 x 12
SuperSet
Incline Barbell Press 5 x 12 Slow, use a 3 count down and up
Chest Fly 4 x 15
Dips 4 x 12
tri-Set Alternate on of the following:
Dumbbell Pull-Over
3-5 x 15
Cable Crossover
Hammer Strength Machine
Abs, chose one of the
following:
• Weighted Crunch 100
• Ab Wheel
• Kneeling Ab Crunch
MOnDAY: CHEST + BACK (WORKOUT #2)


Bench Press 5 x 12
SuperSet
T-Bar Rows 5 x 12
Incline Barbell Press 5 x 12

SuperSet
Under-Grip Weighted Chin-Ups 5 x 12
Dumbbell Pull-Over 5 x 12
SuperSet
Cable Crossover 5 x 20
Abs, choose one of the following:

• Ab Wheel
PHASE 4 iS DiFFErEnt
tHAn ALL OtHEr
PHASES:
you get to picK ONE OF THE TWO
eXerciSeS LiSteD For eacH Day.
tUESDAY: ARMS (WORKOUT #1)


Straight Bar Curls 5 x 15
SuperSet
Bench Dips 5 x 12
Incline Curls 5 x 8, 5 count twist then 4 more

SuperSet
Bench Dips 5 x 30
Preacher Curls 5 x 12
SuperSet
Tricep Push-Down 5 x 20
Forearm Curls 3 x 20
Abs, choose one of the
following:
• Ab Wheel
tUESDAY: ARMS (WORKOUT #2)

* Arm Gauntlet: set up 7-8 arm exercises and do 15 reps for biceps and 20 reps for triceps for 5 sets.

Tricep Push-Down 20
Tricep Band Press-Down 20
Straight Bar Curls 15
Preacher Curl 15
arM gauntLet Skull Crusher 20
Bench Dips 20-30
Incline Dumbbell Curls 8, twist 5 count, then do 4 more

• Weighted Crunch
• Ab Wheel 100
tHAn ALL OtHEr
PHASES:
WEDnESDAY: LEGS (WORKOUT #1)

Squat 12 x 12
Leg Extensions 10 x 12
Hamstring Curls 10 x 10 Heavy as possible
Seated Calf Machine 28 method, 2-3 sets
Standing Calf Machine 28 method, 2-3 sets

• Weighted Crunch
100
• Ab Wheel
• Kneeling Ab
Crunch
WEDnESDAY: LEGS (WORKOUT #2)


Heavy Deep Squats 8x8
Leg Press 4 x 20
SuperSet

SuperSet

• Ab Wheel
tHAn ALL OtHEr
PHASES:
tHUrSDAY: CHEST + BACK (WORKOUT #1)


Wide-Grip Chin-Ups 5 x 15
SuperSet
Flat Bench 5 x 12 Slow, use a 3 count down and up
Under-Grip Chin-Ups 5 x 12
SuperSet
Incline Barbell Press 5 x 12 Slow, use a 3 count down and up
Chest Fly 4 x 15
Dips 4 x 12
tri-Set Alternate on of the following:
Dumbbell Pull-Over
3-5 x 15
Cable Crossover
Hammer Strength Machine
following:
• Ab Wheel
tHUrSDAY: CHEST + BACK (WORKOUT #2)


Bench Press 5 x 12
SuperSet
T-Bar Rows 5 x 12
Incline Barbell Press 5 x 12

SuperSet
Under-Grip Weighted Chin-Ups 5 x 12
Dumbbell Pull-Over 5 x 12
SuperSet
Cable Crossover 5 x 20

• Ab Wheel
tHAn ALL OtHEr
PHASES:
FriDAY: ARMS (WORKOUT #1)


Straight Bar Curls 5 x 15
SuperSet
Bench Dips 5 x 12
Incline Curls 5 x 8, 5 count twist then 4 more

SuperSet
Bench Dips 5 x 30
Preacher Curls 5 x 12
SuperSet
Tricep Push-Down 5 x 20
Forearm Curls 3 x 20
following:
• Ab Wheel
FriDAY: ARMS (WORKOUT #2)

* Arm Gauntlet: set up 7-8 arm exercises and do 15 reps for biceps and 20 reps for triceps for 5 sets.

Tricep Push-Down 20
Tricep Band Press-Down 20
arM
gauntLet Straight Bar Curls 15
Preacher Curl 15
Bench Dips 20-30

Skull Crusher 20

following:
Incline Dumbbell Curls 8, twist 5 count, then do 4 more
100
• Weighted Crunch
• Ab Wheel
tHAn ALL OtHEr
PHASES:
SAtUrDAY: LEGS (WORKOUT #1)

Squat 12 x 12
Hamstring Curls 10 x 10 Heavy as possible

• Weighted Crunch
100
• Ab Wheel
• Kneeling Ab
Crunch
SAtUrDAY: LEGS (WORKOUT #2)


Heavy Deep Squats 8x8
Leg Press 4 x 20
Leg Extension 4 x 15
SuperSet
Seated Calf Machine 5 x 15

SuperSet
Standing Calf Machine 5 x 15

• Weighted Crunch
• Ab Wheel 100
SUnDAY: REST + RECOVER

* Use this day to rest and recover from the week’s workouts.

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Laron Landry

Pro Football suPerstar

FrUitS: COnDiMEntS + SEASOningS:

gEt PHASE 1: WEEKS 1–4

gEt PHASE 1: WEEKS 1–4

1 scoop with 8-12 oz. of RE-CON®

6 capsules with 8-12 oz. of water

MOnDAY: CHEST + BACK

EXErCiSE SEt/rEPS trAining tiP

Wide Grip Pull-Ups 5 x failure

tUESDAY: LEGS + ABS

EXErCiSE SEt/rEPS trAining tiP

Stiff Leg Dead Lift 5 x 12

EXErCiSE SEt/rEPS trAining tiP

Incline Alternating Dumbbell Curls 5 x 6, 5-second twist, then 4 more

Bench Dips 5 x failure

tHUrSDAY: SHOULDERS + ABS

EXErCiSE SEt/rEPS trAining tiP

FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER

1 scoop with 8-12 oz. of RE-CON®

6 capsules with 8-12 oz. of water

MOnDAY: CHEST + BACK

Incline Bench Press 12, 10, 8, 6

Seated Row 12, 10, 8, 8, 8

Flat Bench 5x5

Wide Grip Pulldowns 15, 12, 10

Leg Press 20, 15, 12, 10, 8

Leg Extension 25, 20, 15, 10

Hamstring Curl 20, 15, 10, 5

Calf Raises 25, 20, 25, 20

EXErCiSE SEt/rEPS trAining tiP

Straight Bar Preacher Curl 5 x 10: 5 full reps, 5 half reps

Bicep Curl Machine 5 x 30

Close-Grip barbell Bench Press 5x5

4 x 40 reps: 20 full reps,

Bench Dips 5 x failure

Straight bar Pushdowns 4 x 40: 20 full reps, 20 partial reps

tHUrSDAY: SHOULDERS + ABS

Military Press Dumbbells 12, 10, 8

Lateral Raises 20, 15, 12, 10

Full Frontals 5x5

Barbell Shrug 5x5 5 count at the top and bottom

FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER + CARDIO

1 scoop with 8-12 oz. of RE-CON®

6 capsules with 8-12 oz. of water

MOnDAY: CHEST + BACK

EXErCiSE SEt/rEPS trAining tiP

tri-Set Cable Crossover 4 x 15

Incline Dumbbell Fly 4 x 12

tri-Set Dumbbell Pull-Overs 4 x 15

tri-Set T-Bar Row 4 x 15

Stiff Arm Cable Crossover 4 x 15

EXErCiSE SEt/rEPS trAining tiP

tri-Set Leg Press 3 x 15

Stiff Leg Deadlift 3 x 15

tri-Set Hamstring Curls 3 x 15

Walking Lunges 3 minutes

EXErCiSE SEt/rEPS trAining tiP

Straight Bar Push-Downs 3 x 30

tHUrSDAY: SHOULDERS + ABS

EXErCiSE SEt/rEPS trAining tiP

Dumbbell Military Press 4 x 20

tri-Set Lateral Raises 4 x 20