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THE TOOLS YOU NEED TO BUILD THE BODY YOU WANTStoreWorkoutsDiet PlansExpert GuidesVideosToolsGET SWOLE: 5 PHASE MUSCLE BUILDINGWORKOUT SYSTEMThis is an intense and proven 20 week trainingprogram from MusclePharm that uses 5 uniquephases to help even the hardest of gainers tobuild muscle or firm up.Link to Workout: https://www.muscleandstrength.com/Main Goal: Build MuscleTraining Level: BeginnerProgram Duration: 20 WeeksDays Per Week: 4 koutTime Per Workout: 45-60 MinsEquipment: Barbell, Bodyweight,Dumbbells, EZ Bar, Machines,OtherAuthor: Cory GregoryPHASE 1: Weeks 1 - 4ExerciseSetsRepsWide Grip Pull Ups5FailureBench Press512Incline Dumbbell Bench Press512Seated Cable Row512Dumbbell Pullover612Squat512Leg Press612Stiff Leg Deadlift512Leg Curl512Barbell Lunge512Weighted Calf Raise512Ab Wheel-50Arnold Barbell Cheat Curls68Incline French Press68Incline Dumbbell Curl54 Reps, 5 Secs Twist, 4 RepsStraight Bar Cable Extension120 x 1, 20 x 1/4 RepsBench Dip5FailureMachine Preacher Curl530Military Press512Upright Row512Lateral Raise512Full Frontals512Ab Wheel-100Monday: Chest & BackTuesday: Legs & AbsWednesday: ArmsThursday: Shoulders & AbsMUSCLEANDSTRENGTH.COM
PHASE 2: Weeks 5 - 8ExerciseSetsRepsChin Up4FailureIncline Bench Press412, 10, 8, 6Seated Cable Row512, 10, 8, 8, 8Bench Press55Wide Grip Lat Pull Down315, 12, 10Dumbbell Fly w/ 4 Count Stretch at the Bottom55Squat520, 15, 12, 10, 8Leg Press520, 15, 12, 10, 8Leg Extension425, 20, 15, 10Leg Curl520, 15, 10, 5, 5Calf Raise425, 20, 25, 20Scott Preacher Curls35 Full Reps, 5 Half RepsMachine Curls330Close Grip Bench Press55Rope Tricep Extensions4Alternate 4 x 20 Full Reps,4 x 20 Half RepsBench Dips5Failure4Alternate 4 x 20 Full Reps,4 x 20 Half RepsMilitary Press315, 12, 10Overhead Dumbbell Press312, 10, 8Lateral Raise420, 15, 12, 10Full Frontals55Barbell Shrug55Ab Wheel Rollouts-100Monday: Chest & BackTuesday: LegsWednesday: ArmsSupersetCable Tricep ExtensionsFriday: Shoulders & Abs20 - 30 Mins Freeform Cardio on Friday, Saturday, & Sunday. Alternate 1 Min intense then 1 Min steady.MUSCLEANDSTRENGTH.COM
PHASE 3: Weeks 9 - 12ExerciseSetsRepsDumbbell Bench Press412Incline Dumbbell Bench Press412Dumbbell Fly415Bench Press412Cable Crossover415Dumbbell Fly412Wide Grip Pull Ups415Dumbbell Pullover415Seated Cable Rows415Lat Pull Down415T-Bar Row415Stiff Arm Cable Crossover415Squat315Leg Press315Leg Extension315Stiff Leg Deadlift315Leg Curl315Walking Lunges110 MinsEZ Bar Preacher Curl415Forehead Curl415Hammer Curl4153 Way Skullcrushers120 to Nose, 20 to Forehead,20 Behind HeadClose Grip Preacher Bench1100Cable Tricep Extensions1100420Overhead Dumbbell Press420Lateral Raise420Front Dumbbell Raise420Barbell Shrug420Ab Wheel Rollouts-100Monday: Chest & BackTrisetTrisetTrisetTrisetTuesday: Legs & AbsTrisetTrisetWednesday: ArmsTrisetTrisetThursday: Shoulders & AbsArnold PressTriset20 - 30 Mins Freeform Cardio on Friday, Saturday, & Sunday. Alternate 1 Min intense then 1 Min steady.MUSCLEANDSTRENGTH.COM
PHASE 4: Weeks 13 - 16ExerciseSetsRepsWide Grip Pull Up515Bench Press515Chin Up515Incline Bench Press515Dumbbell Fly415Chest Dip4123-515-100Bench Press512T - Bar Row512Incline Bench Press512Chin Ups512Dumbbell Pullover512Cable Crossover520-100Barbell Curl515Bench Dips512Incline Dumbbell Curl58 Reps, 5 Count Twist,then 4 MoreBench Dips530Preacher Curl512Cable Tricep Extension520Forearm Curl320Choose One: Weighted Crunch,Ab Wheel Rollouts, Cable Crunch-100Cable Tricep Extension520Tricep Band Pressdown520Barbell Curl515Preacher Curl515Skullcrusher520Bench Dip520 - 30Incline Dumbbell Curl58 Reps, 5 Count Twist,then 4 MoreChoose One: Weighted Crunch,Ab Wheel Rollouts, Cable Crunch-100Squat1212Leg Extension1012Leg Curl1010Seated Calf Raise512Standing Calf Raise512Choose One: Weighted Crunch,Ab Wheel Rollouts, Cable Crunch-100Heavy Deep Squat88Leg Press420Leg Extension415Leg Curl415Seated Calf Raise515Standing Calf Raise515-100Pull Up515Bench Press (3 Count Down & Up)512Chin Up512Incline Bench Press (3 Count Down & Up)512Dumbbell Fly415Chest Dip4123-515-100Bench Press512T - Bar Row512Incline Bench Press512Weighted Chin Up512Dumbbell Pullover512Cable Crossover520-100Barbell Curl515Bench Dip512Incline Dumbbell Curls58 Reps, 5 Count Twist,then 4 MoreBench Dips530Preacher Curl512Cable Tricep Extension520Forearm Curls320Choose One: Weighted Crunch,Ab Wheel Rollouts, Cable Crunch-100Cable Tricep Extension520Tricep Band Pressdown520Barbell Curls515Preacher Curls515Skullcrushers520Bench Dips520 - 30Incline Dumbbell Curls58, 5 Count Twist,then 4 MoreChoose One: Weighted Crunch,Ab Wheel Rollouts, Cable Crunch-100Squat1212Leg Extension1012Leg Curl1010Seated Calf Raise512Standing Calf Raise512Choose One: Weighted Crunch,Ab Wheel Rollouts, Cable Crunch-100Heavy Deep Squat88Leg Press420Leg Extension415Leg Curl415Seated Calf Raise515Standing Calf Raise515-100Monday: Chest & AbsOption #1SupersetSupersetSupersetAlternate: Dumbbell Pullover, Cable Crossover,Hammer Strength Chest PressChoose One: Weighted Crunch,Ab Wheel Rollouts, Cable CrunchOption #2SupersetSupersetSupersetChoose One: Weighted Crunch,Ab Wheel Rollouts, Cable CrunchTuesday: ArmsOption #1SupersetSupersetSupersetOption #2Wednesday: LegsOption #1Option #2SupersetSupersetChoose One: Weighted Crunch,Ab Wheel Rollouts, Cable CrunchThursday: Chest & BackOption #1SupersetSupersetTrisetPick One: Dumbbell Pullover, CableCrossover, Hammer Strength Bench PressChoose One: Weighted Crunch,Ab Wheel Rollouts, Cable CrunchOption #2SupersetSupersetSupersetChoose One: Weighted Crunch,Ab Wheel Rollouts, Cable CrunchFriday: ArmsOption #1SupersetSupersetSupersetOption #2Saturday: LegsOption #1Option #2SupersetSupersetChoose One: Weighted Crunch,Ab Wheel Rollouts, Cable CrunchMUSCLEANDSTRENGTH.COM
PHASE 5: Weeks 17 - 20ExerciseSetsReps55128 Method55128 Method55128 MethodPush Ups1100Incline Bench Skullcrushers515Bench Dips520Barbell Rollouts125Cable Crunches125Weighted Crunches12555128 MethodWeighted Wide Grip Pull Up58Lat Pull Down128 MethodSeated Cable Row55128 MethodArnold Barbell Cheat Curl55Barbell Curl128 MethodDave Draper Forehead Curl55Barbell Curl128 MethodHanging Knee Raise515Toes to Bar515Squat55Sissy Squat128Deadlift55Back Extensions128Leg Extensions58128 Method58128 MethodWeighted Calf Raise430, 20, 10, 5Decline Sit Up425 - 50Hanging Knee Raise325 - 50Cable Crunch412Stick Twists35055128 Method55128 Method58 - 12128 Method55128 Method55128 MethodFull Lateral Raise1100Weighted Crunch425Jump Rope-2 MinsDouble Unders-50Jump Rope-2 MinsDouble Unders-40Jump Rope-2 MinsDouble Unders-30Jump Rope-2 MinsDouble Unders-20Decline Sit Ups425 - 50Hanging Knee Raise325 - 50Cable Crunch412Stick Twists350Monday: Chest, Triceps, & AbsIncline Bench PressBench PressDumbbell Fly (4 Secs Stretch)Tuesday: Back, Biceps, & AbsT - Bar or Bent Over RowsWednesday: LegsLeg CurlsThursday: ShouldersMilitary PressBarbell ShrugBent Over Dumbbell Reverse FlysDumbbell Lateral RaiseFront Dumbbell RaiseFriday: Cardio & Abs28 Method: Seven full reps, seven extremely slow reps, seven reps at the top half of the movement, and then seven finalreps at the bottom half of the movement, giving you 28 total reps.MUSCLEANDSTRENGTH.COM
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. Link to Workout: https://www.muscleandstrength.com/ workouts/get-swole-5-phase-muscle-building-workout Main Goal: Build MuscleFile Size: 355KBPage Count: 5Explore furtherGet Swole: 20-Week Muscle Building Trainer Bodybuilding.comwww.bodybuilding.comGet Swole by Cory Gregory - Review and 16-Week Test Resultswww.dietpillreviews.comMusclePharm Get Swole Program - Bodybuilding.com Forumsforum.bodybuilding.comRecommended to you based on what's popular Feedback
