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GET SWOLE: 5 PHASE MUSCLE BUILDING

WORKOUT SYSTEM
This is an intense and proven 20 week training
Main Goal: Build Muscle Time Per Workout: 45-60 Mins
program from MusclePharm that uses 5 unique
phases to help even the hardest of gainers to Training Level: Beginner Equipment: Barbell, Bodyweight,
build muscle or firm up. Program Duration: 20 Weeks Dumbbells, EZ Bar, Machines,
Days Per Week: 4 Days Other
Link to Workout: https://www.muscleandstrength.com/
workouts/get-swole-5-phase-muscle-building-workout
Author: Cory Gregory

PHASE 1: Weeks 1 - 4

Exercise Sets Reps

Monday: Chest & Back
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 & Abs

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
Arnold Barbell Cheat Curls 6 8

Incline French Press 6 8

Incline Dumbbell Curl 5 4 Reps, 5 Secs Twist, 4 Reps

Straight Bar Cable Extension 1 20 x 1, 20 x 1/4 Reps

Bench Dip 5 Failure

Machine Preacher Curl 5 30

Thursday: Shoulders & Abs

Military Press 5 12

Upright Row 5 12

Lateral Raise 5 12

Full Frontals 5 12

Ab Wheel - 100

MUSCLEANDSTRENGTH.COM
 PHASE 2: Weeks 5 - 8

Exercise Sets Reps

Monday: Chest & Back
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 Fly w/ 4 Count Stretch at the Bottom 5 5

Tuesday: Legs
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
Superset

Scott Preacher Curls 3 5 Full Reps, 5 Half Reps

Machine Curls 3 30

Close Grip Bench Press 5 5

Alternate 4 x 20 Full Reps,

Rope Tricep Extensions 4
4 x 20 Half Reps

Bench Dips 5 Failure

Alternate 4 x 20 Full Reps,

Cable Tricep Extensions 4
4 x 20 Half Reps

Friday: Shoulders & Abs

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

20 - 30 Mins Freeform Cardio on Friday, Saturday, & Sunday. Alternate 1 Min intense then 1 Min steady.

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 PHASE 3: Weeks 9 - 12

Exercise Sets Reps

Monday: Chest & Back
Triset

Dumbbell Bench Press 4 12

Incline Dumbbell Bench Press 4 12

Dumbbell Fly 4 15

Triset

Bench Press 4 12

Cable Crossover 4 15

Dumbbell Fly 4 12

Triset

Wide Grip Pull Ups 4 15

Dumbbell Pullover 4 15

Seated Cable Rows 4 15

Triset

Lat Pull Down 4 15

T-Bar Row 4 15

Stiff Arm Cable Crossover 4 15

Tuesday: Legs & Abs

Triset

Squat 3 15

Leg Press 3 15

Leg Extension 3 15

Triset

Stiff Leg Deadlift 3 15

Leg Curl 3 15

Walking Lunges 1 10 Mins

Wednesday: Arms
Triset

EZ Bar Preacher Curl 4 15

Forehead Curl 4 15

Hammer Curl 4 15

Triset

20 to Nose, 20 to Forehead,
3 Way Skullcrushers 1
20 Behind Head

Close Grip Preacher Bench 1 100

Cable Tricep Extensions 1 100

Thursday: Shoulders & Abs

Arnold Press 4 20
Triset

Overhead Dumbbell Press 4 20

Lateral Raise 4 20

Front Dumbbell Raise 4 20

Barbell Shrug 4 20

Ab Wheel Rollouts - 100

20 - 30 Mins Freeform Cardio on Friday, Saturday, & Sunday. Alternate 1 Min intense then 1 Min steady.

MUSCLEANDSTRENGTH.COM
 PHASE 4: Weeks 13 - 16

Exercise Sets Reps

Monday: Chest & Abs
Option #1
Superset

Wide Grip Pull Up 5 15

Bench Press 5 15

Superset

Chin Up 5 15

Incline Bench Press 5 15

Superset

Dumbbell Fly 4 15

Chest Dip 4 12

Alternate: Dumbbell Pullover, Cable Crossover,

3-5 15
Hammer Strength Chest Press

Choose One: Weighted Crunch,

- 100
Ab Wheel Rollouts, Cable Crunch

Option #2
Superset

Bench Press 5 12

T - Bar Row 5 12

Superset

Incline Bench Press 5 12

Chin Ups 5 12

Superset

Dumbbell Pullover 5 12

Cable Crossover 5 20

Choose One: Weighted Crunch,

- 100
Ab Wheel Rollouts, Cable Crunch

Tuesday: Arms
Option #1
Superset

Barbell Curl 5 15

Bench Dips 5 12

Superset

8 Reps, 5 Count Twist,

Incline Dumbbell Curl 5
then 4 More

Bench Dips 5 30

Superset

Preacher Curl 5 12

Cable Tricep Extension 5 20

Forearm Curl 3 20

Choose One: Weighted Crunch,

- 100
Ab Wheel Rollouts, Cable Crunch

Option #2
Cable Tricep Extension 5 20

Tricep Band Pressdown 5 20

Barbell Curl 5 15

Preacher Curl 5 15
Skullcrusher 5 20
Bench Dip 5 20 - 30

8 Reps, 5 Count Twist,

Incline Dumbbell Curl 5
then 4 More

Choose One: Weighted Crunch,

- 100
Ab Wheel Rollouts, Cable Crunch

Wednesday: Legs
Option #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,

- 100
Ab Wheel Rollouts, Cable Crunch

Option #2
Heavy Deep Squat 8 8

Leg Press 4 20

Superset

Leg Extension 4 15
Leg Curl 4 15
Superset
Seated Calf Raise 5 15
Standing Calf Raise 5 15

Choose One: Weighted Crunch,

- 100
Ab Wheel Rollouts, Cable Crunch

Thursday: Chest & Back

Option #1
Superset
Pull Up 5 15
Bench Press (3 Count Down & Up) 5 12
Superset
Chin Up 5 12
Incline Bench Press (3 Count Down & Up) 5 12
Triset
Dumbbell Fly 4 15
Chest Dip 4 12

Pick One: Dumbbell Pullover, Cable

3-5 15
Crossover, Hammer Strength Bench Press

Choose One: Weighted Crunch,

- 100
Ab Wheel Rollouts, Cable Crunch

Option #2
Superset
Bench Press 5 12
T - Bar Row 5 12
Superset
Incline Bench Press 5 12
Weighted Chin Up 5 12
Superset
Dumbbell Pullover 5 12
Cable Crossover 5 20

Choose One: Weighted Crunch,

- 100
Ab Wheel Rollouts, Cable Crunch

Friday: Arms
Option #1
Superset
Barbell Curl 5 15
Bench Dip 5 12
Superset

8 Reps, 5 Count Twist,

Incline Dumbbell Curls 5
then 4 More

Bench Dips 5 30
Superset
Preacher Curl 5 12
Cable Tricep Extension 5 20
Forearm Curls 3 20

Choose One: Weighted Crunch,

- 100
Ab Wheel Rollouts, Cable Crunch

Option #2
Cable Tricep Extension 5 20
Tricep Band Pressdown 5 20
Barbell Curls 5 15
Preacher Curls 5 15
Skullcrushers 5 20
Bench Dips 5 20 - 30

8, 5 Count Twist,
Incline Dumbbell Curls 5
then 4 More

Choose One: Weighted Crunch,

- 100
Ab Wheel Rollouts, Cable Crunch

Saturday: Legs
Option #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,

- 100
Ab Wheel Rollouts, Cable Crunch

Option #2
Heavy Deep Squat 8 8
Leg Press 4 20
Superset
Leg Extension 4 15
Leg Curl 4 15
Superset
Seated Calf Raise 5 15
Standing Calf Raise 5 15

Choose One: Weighted Crunch,

- 100
Ab Wheel Rollouts, Cable Crunch

MUSCLEANDSTRENGTH.COM
 PHASE 5: Weeks 17 - 20

Exercise Sets Reps

Monday: Chest, Triceps, & Abs
Incline Bench Press 5 5
1 28 Method
Bench Press 5 5
1 28 Method
Dumbbell Fly (4 Secs 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, & Abs

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
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
Military Press 5 5
1 28 Method
Barbell Shrug 5 5
1 28 Method
Bent Over Dumbbell Reverse Flys 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 & Abs

Jump Rope - 2 Mins
Double Unders - 50
Jump Rope - 2 Mins
Double Unders - 40
Jump Rope - 2 Mins
Double Unders - 30
Jump Rope - 2 Mins
Double Unders - 20
Decline Sit Ups 4 25 - 50
Hanging Knee Raise 3 25 - 50
Cable Crunch 4 12
Stick Twists 3 50
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.

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