bb getswole workout

PHASE: 1

GUIDE

GET SWOLE + TRAINING GUIDE

TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole

FOOD LIST

MEATS:

ChickenMackerel Salmon Tuna LeanBeef Jerky Turkey LunchMeatHam LunchMeatRoastBeef Eggs

VEgETAbLES:

Asparagus BambooShoots BeanSprouts BeetGreens BokChoyGreens Broccoli Cabbage Cauliflower Celery Chards Chicory CollardGreens Cucumber Endive Escarole Garlic

CARbOHYDRATES:

BrownRice SweetPotato QuinoaOatmealWholeWheatBread EzekielBreadWholeWheatSpaghetti Yams Barley RyeBread PumpernickelBread

FATS:

Avocado Almonds CashewsOliveOilWholeOrganicButterWalnuts KidneyBeans BlackBeans BrazilNuts

FRUITS:

Apples Strawberries Papaya Pears FreshPrunesOrangeGrapefruit Kiwi Peaches

COnDIMEnTS + SEASOnIngS:

SpicyMustard HotSauce CrushedRedPepperMrs.DashOriginalBlendMrs.DashFiestaLimeMrs.DashExtraSpicyMrs.DashTomatoBasilGarlicMrs.DashLemonPepper

Kale Kohlrabi LettucesMushroomsMustardGreens Parsley Radishes SaladGreens Sauerkraut SpinachStringBeans SummerSquashes TurnipGreensWatercress YellowSquash ZucchiniSquash



PHASE 1: WEEKS 14

EX. TIME: 10:00amMid-Morning

SUPPLEMEnT:

COMBAT POWDER:2scoops*Takewith8-12oz.ofwater& 2oz.ofheavywhippingcream.

FOOD:

NoFood

EX. TIME: 7:00amWakeUp

SUPPLEMEnT:

RE-CON:1/2scoop*Takewith8-12oz.ofwater.

ARMOR-C:6capsules*Takewith8-12oz.ofwater.

FOOD:

3wholeeggs 1/4cupoatmeal 1cupoffruit

EX. TIME: 1:00pmLunch

SUPPLEMEnT:

NoSupplement

FOOD:

Choose From Food List:Meat: 8oz.Carbohydrate:1/2cup

Ex: 8oz.oftunaandmediumsweetpotato



PHASE 1: WEEKS 14

EX. TIME: 7:00pmDinner

SUPPLEMEnT:

NoSupplement

FOOD:

Choose From Food List:Meat: 8oz.Carbohydrate: 2cupsVegetables:2cups

Ex: 8oz.oftuna,mediumsweetpotato,2cupsofbroccoli

EX. TIME: 4:00pmMid-Evening

SUPPLEMEnT:


FOOD:

NoFood

EX. TIME: 10:00pmPre-Sleep

SUPPLEMEnT:


Z-CORE PM:1capsule

FOOD:

NoFood



PHASE 1: WEEKS 14

SUPPLEMEnTS: PRE-WORKOUT

ASSAULT1scoopwith8-12oz.ofwater20-30minutesbeforeworkout.

SUPPLEMEnTS: POST-WORKOUT

RE-CON1/2scoopwith8-12oz.ofwaterimmediatelyafterworkout.

BCAA 3:1:26capsuleswith8-12oz.ofwaterimmediatelyafterworkout.

CREATINE3scoopswith8-12oz.ofwaterimmediatelyafterworkout.

MOnDAY: CHEST + BACK

*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.

EXERCISE SET/REPS TRAInIng TIP

SuperSet

WideGripPull-Ups 5xfailure

FlatBench 5x12

SuperSet

InclineDumbbells 5x12

SeatedRow 5x12

SuperSet

WideGripPull-Ups 5xfailure

ChestFly 5x12

SingleDumbellPull-OverAcrossBench

6x12

TUESDAY: LEGS + ABS



SuperSet

Squats 5x12

LegPress 5x12

SuperSet

StiffLegDeadLift 5x12

HamstringCurl 5x12

SuperSet

BarbellLunges 5x12

WeightedCalfRaises 5x12

AbWheel 50



PHASE 1: WEEKS 14

WEDnESDAY: ARMS



SuperSet

ArnoldCheatCurlsStraightBar 6x8

InclineFrenchPress 6x8

SuperSet

InclineAlternatingDumbbellCurls 5x6,5-secondtwist,then4more

StraightBarPush-Downs 5x20,20x1/4rep

SuperSet

BenchDips 5xfailure

PreacherCurlMachine 5x30

THURSDAY: SHOULDERS + ABS



SuperSet

MilitaryPressBar 5x12

UprightRows 5x12

SuperSet

LateralRaises 5x12

FullFrontals 5x12

AbWheel 1x100

FRIDAY + SATURDAY + SUnDAY: REST + RECOVER

* InPhase1,youwilltake3fulldaysoffandfocusonrecovery.Growthoccurswhenyouarenotinthegym.

RECOVERY: 1/2scoopofRE-CONwith8-12oz.ofwateruponwakingup TakeARMOR-Vwithbreakfast1/2scoopofRE-CONwith8-12oz.ofwateratlunch BCAA3:1:2andZ-COREPMpriortobed

*ThiswillhelpyoumaintainyourintensityintrainingonMonday.

PHASE: 2

GUIDE



PHASE 2: WEEKS 5-8


SUPPLEMEnT:


FOOD:

2oz.ofnutsofchoiceand1cupoffruit


SUPPLEMEnT:


ARMOR-V:6capsules*Takewith8-12oz.ofwater.

FOOD:

Choose One of the Following:Option 1) 3wholeeggs,1/4cupoatmeal

and1cupoffruitOption 2) 2eggwhites,1cupoffruit,

1/4cupofyogurtOption 3) 2stripsoforganicturkeybacon,

1cupoffruit,1/4cupofyogurt


SUPPLEMEnT:

NoSupplement

FOOD:

Choose From Food List:Meat: 10oz.Carbohydrate:1/2cup

Ex: 10oz.oftunaandmediumsweetpotato




SUPPLEMEnT:

NoSupplement

FOOD:




SUPPLEMEnT:


FOOD:

1cupoffruit


SUPPLEMEnT:


Z-CORE PM:1capsule

FOOD:

1cupoffruit

PHASE 2: WEEKS 5-8











UnderGripPull-ups 4xfailure

InclineBenchPress 12,10,8,6

SeatedRow 12,10,8,8,8

FlatBench 5x5

WideGripPulldowns 15,12,10

Chestflywith4countstretchatbottom

5x5

TUESDAY: LEGS


Squats 20,15,12,10,8

LegPress 20,15,12,10,8

LegExtension 25,20,15,10

HamstringCurl 20,15,10,5x5

CalfRaises 25,20,25,20

PHASE 2: WEEKS 5-8



WEDnESDAY: ARMS



SuperSet

LarryScottPreacherCurlsCircuit 5x5full,then5x5halfrepsDumbbellsfirstset,straightbarsecondset,reversecurlthirdset

Dumbbells 5full,then5halfreps

StraightBar 5full,then5halfreps

ReverseCurls 5full,then5halfreps

BicpeCurlMachine 30



MilitaryPressBar 15,12,10

MilitaryPressDumbbells 12,10,8

LateralRaises 20,15,12,10

FullFrontals 5x5

BarbellShrug 5x5 5countatthetopandbottom

Abs 100

FRIDAY + SATURDAY + SUnDAY: REST + RECOVER + CARDIO

* InPhase2,youwilltake3fulldaysofffromliftingandfocusonrecoveryandcardio.

CARDIO:20-30minutesofcardio,applytowhateverequipmentisavailable(ex.stairstepper,jumprope,treadmill,etc.).Alternate1minuteintensethen1minutesteady.

RECOVERY: 1/2scoopofRE-CONwith8-12oz.ofwateruponwakingup TakeARMOR-Vwithbreakfast1/2scoopofRE-CONwith8-12oz.ofwateratlunch BCAA3:1:2andZ-COREPMpriortobed


PHASE 2: WEEKS 5-8

PHASE: 3

GUIDE



PHASE 3: WEEKS 9-12


SUPPLEMEnT:


FOOD:

1cupofcottagecheeseand1cupoffruit


SUPPLEMEnT:



FOOD:

Choose One of the Following:Option 1) 4wholeeggsand2slices

oforganicturkeybaconOption 2) 2wholeeggs,2slicesoforganic

turkeybaconand1cupoffruitOption 3) 2wholeeggsand1cupofcarbs


SUPPLEMEnT:

NoSupplement

FOOD:

Choose From Food List:Meat: 10oz.Carbohydrate: 2cups

Ex: 10oz.oftunaand2cupsofbroccoli




SUPPLEMEnT:

NoSupplement

FOOD:




SUPPLEMEnT:


FOOD:

NoFood


SUPPLEMEnT:


Z-CORE PM:1capsule

FOOD:

1cupoffruit

PHASE 3: WEEKS 9-12










*Atri-setisaback-to-back-to-backgroupingofyoursets,alternating,withnorestin-between.Doingall3exercisesoncethroughisaset.


tri-Set

DumbbellPress 4x12

InclineDumbbellPress 4x12

DumbbellFly 4x12

tri-Set

FlayBench 4x12

CableCrossover 4x15

InclineDumbbellFly 4x12

tri-Set

Pull-Ups 4x15

DumbbellPull-Overs 4x15

SeatedRows 4x15

tri-Set

Pull-Downs 4x15

T-BarRow 4x15

StiffArmCableCrossover 4x15

TUESDAY: LEGS



tri-Set

Squats 3x15

LegPress 3x15

LegExtension 3x15

tri-Set

StiffLegDeadlift 3x15

HamstringCurls 3x15

WalkingLunges 3minutes

PHASE 3: WEEKS 9-12



WEDnESDAY: ARMS



tri-Set

PreacherCurls 4x15

ForeheadCurls 4x15

HammerCurls 4x15

tri-Set

3-WaySkullCrushers3x20tonose,3x20toforehead,3x20tobehindhead

CloseGripPreacherCurls 30

StraightBarPush-Downs 3x30




ArnoldPress 4x20

tri-Set

DumbbellMilitaryPress 4x20

LateralRaises 4x20

FrontRaises 4x20

Shrugs 20 2countatthetopandbottom

AbWheel 100

FRIDAY + SATURDAY + SUnDAY: REST + RECOVER + CARDIO

* InPhase3,youwilltake3fulldaysofffromliftingandfocusonrecoveryandcardio.

CARDIO:20-30minutesofcardio,applytowhateverequipmentisavailable(ex.stairstepper,jumprope,treadmill,etc.).Alternate1minuteintenseand1minutesteady.

RECOVERY: 1/2scoopofRE-CONwith8-12oz.ofwateruponwakingup TakeARMOR-Vwithbreakfast1/2scoopofRE-CONwith8-12oz.ofwateratlunch BCAA3:1:2andZ-COREPMpriortobe


PHASE 3: WEEKS 9-12

PHASE: 4

GUIDE



PHASE 4: WEEKS 13-16


SUPPLEMEnT:

No Supplement

FOOD:

1cupof1%cottagecheese

EX. TIME: 7:00amBreakfast

SUPPLEMEnT:


FOOD:

5Eggwhites 1/2cupofcarbs 1/2cupoffruit


SUPPLEMEnT:

BCAA 3:1:2:6-8capsules*Takewith8-12oz.ofwater.

SHRED MATRIX:2-3capsules*Takewith8-12oz.ofwater.

FOOD:

NoFood




SUPPLEMEnT:

NoSupplement

FOOD:

Fat: 1cup

EX. TIME: 12:30pm30MinutesBeforeLunch

SUPPLEMEnT:

SHRED MATRIX:2-3capsules*Takewith8-12oz.ofwater.

FOOD:

NoFood



SUPPLEMEnT:

ARMOR-V:3capsules*Takewith8-12oz.ofwater

FOOD:

Meat: 8oz.Vegetables: 2cups

*CookinOliveOil




SUPPLEMEnT:

NoSupplement

FOOD:

Meat: 8oz.Vegetables:2cups

*CookinOliveOil

EX. TIME: 10:00pm30-45MinutesBeforeBed

SUPPLEMEnT:

COMBAT POWDER:2scoops*Takewith8-12oz.ofwater

Z-CORE PM:1capsule

RE-CON:1/2Scoop*Takewith8-12oz.ofwater

FOOD:

NoFood

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 dont stay away from carbohydrates completely. Trust in the plan and your body will adjust within the first couple weekends.





PHASE 4 IS DIFFEREnT THAn ALL OTHER PHASES: YOu Get tO piCK ONE OF THE TWO eXerCiSeS LiSteD FOr eACH DAY.





MOnDAY: CHEST + BACK (WORKOUT #1)

*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.Doingasetofeachexerciseoncethroughisaset.


SuperSet

Wide-GripChin-Ups 5x15

FlatBench 5x12 Slow,usea3countdownandup

SuperSet

Under-GripChin-Ups 5x12

InclineBarbellPress 5x12 Slow,usea3countdownandup

tri-Set

ChestFly 4x15

Dips 4x12

Alternate on of the following: DumbbellPull-Over CableCrossover HammerStrengthMachine

3-5x15

Abs, chose one of the following:WeightedCrunch AbWheel KneelingAbCrunch

100

MOnDAY: CHEST + BACK (WORKOUT #2)



SuperSet

BenchPress 5x12

T-BarRows 5x12

SuperSet

InclineBarbellPress 5x12

Under-GripWeightedChin-Ups 5x12

SuperSet

DumbbellPull-Over 5x12

CableCrossover 5x20

Abs, choose one of the following:WeightedCrunch AbWheel KneelingAbCrunch

100





TUESDAY: ARMS (WORKOUT #1)



SuperSet

StraightBarCurls 5x15

BenchDips 5x12

SuperSet

InclineCurls 5x8,5counttwistthen4more

BenchDips 5x30

SuperSet

PreacherCurls 5x12

TricepPush-Down 5x20

ForearmCurls 3x20


100

TUESDAY: ARMS (WORKOUT #2)

*ArmGauntlet:setup7-8armexercisesanddo15repsforbicepsand20repsfortricepsfor5sets.


ArM GAuNtLet

TricepPush-Down 20

TricepBandPress-Down 20

StraightBarCurls 15

PreacherCurl 15

SkullCrusher 20

BenchDips 20-30

InclineDumbbellCurls 8,twist5count,thendo4more


100





WEDnESDAY: LEGS (WORKOUT #1)


Squat 12x12

LegExtensions 10x12

HamstringCurls 10x10 Heavyaspossible

SeatedCalfMachine 28method,2-3sets

StandingCalfMachine 28method,2-3sets


100




HeavyDeepSquats 8x8

LegPress 4x20

SuperSet

LegExtensions 4x15

HamstringCurl 4x15

SuperSet




100





THURSDAY: CHEST + BACK (WORKOUT #1)



SuperSet

Wide-GripChin-Ups 5x15

FlatBench 5x12 Slow,usea3countdownandup

SuperSet

Under-GripChin-Ups 5x12

InclineBarbellPress 5x12 Slow,usea3countdownandup

tri-Set

ChestFly 4x15

Dips 4x12

Alternate on of the following: DumbbellPull-Over CableCrossover HammerStrengthMachine

3-5x15


100

THURSDAY: CHEST + BACK (WORKOUT #2)



SuperSet

BenchPress 5x12

T-BarRows 5x12

SuperSet

InclineBarbellPress 5x12

Under-GripWeightedChin-Ups 5x12

SuperSet

DumbbellPull-Over 5x12

CableCrossover 5x20


100





FRIDAY: ARMS (WORKOUT #1)



SuperSet

StraightBarCurls 5x15

BenchDips 5x12

SuperSet

InclineCurls 5x8,5counttwistthen4more

BenchDips 5x30

SuperSet

PreacherCurls 5x12

TricepPush-Down 5x20

ForearmCurls 3x20


100

FRIDAY: ARMS (WORKOUT #2)

*ArmGauntlet:setup7-8armexercisesanddo15repsforbicepsand20repsfortricepsfor5sets.


ArM GAuNtLet

TricepPush-Down 20

TricepBandPress-Down 20

StraightBarCurls 15

PreacherCurl 15

SkullCrusher 20

BenchDips 20-30

InclineDumbbellCurls 8,twist5count,thendo4more


100





SATURDAY: LEGS (WORKOUT #1)


Squat 12x12

LegExtensions 10x12

HamstringCurls 10x10 Heavyaspossible




100

SATURDAY: LEGS (WORKOUT #2)



HeavyDeepSquats 8x8

LegPress 4x20

SuperSet

LegExtension 4x15

HamstringCurl 4x15

SuperSet

SeatedCalfMachine 5x15

StandingCalfMachine 5x15


100

SUnDAY: REST + RECOVER

*Usethisdaytorestandrecoverfromtheweeksworkouts.


PHASE: 5

GUIDE





SUPPLEMEnT:


FOOD:

NoFood


SUPPLEMEnT:



FOOD:

3wholeeggs1/4cupofoatmeal1cupoffruit


SUPPLEMEnT:

NoSupplement

FOOD:

Choose From Food List:Meat: 8oz.Carbohydrate: 1/2cups

Ex: 8oz.oftunaandamediumsweetpotato




SUPPLEMEnT:

NoSupplement

FOOD:




SUPPLEMEnT:


FOOD:

NoFood


SUPPLEMEnT:


Z-CORE PM:1capsule

FOOD:

NoFood




PHASE 5

Thisphaseisdesignedtoputonsomequalitymassbyreturningtothebasicsofbodybuildingwithbarbellandcompoundfull-rangemovements.Theseworkoutstakeitbacktothebluecollarroutinesthathavebeenperformedforyearsintinybasementandgaragegyms,butwithourownlittletwistincorporatedattheendtoincreasebloodflowandpump.Begineachexercisebycompletingafewwarm-upsetsuntilarrivingatasolidweightsuitablefor5setsof5heavyrepetitions.Makesurethattheweightischallengingenoughthatitisdifficulttoobtainthegoalof5repsoneachset.Afterthefifthheavyset,decreasetheweightandperformthe28methodonthesamecoremovement.Thismixoftraditionalheavyweightandhighvolumewillfreakoutthenervoussystemandincreasebloodflowtothemuscleleadingtoanabsolutelysickpump.

WHATS THE 28 METHOD?

Sevenfullreps,sevenextremelyslowreps,sevenrepsatthetophalfofthemovement,andthensevenfinalrepsatthebottomhalfofthemovement,givingyou28totalreps.

MOnDAY: CHEST (WORKOUT #1)


InclineBarbellBenchpress 5x5,1x28method

FlatBenchPress 5x5,1x28method

FlatDumbbellFlycompletewith4countstretch

5x5,1x28method

Push-Ups 1setof100

MOnDAY: TRICEPS



SuperSet

InclineBenchBodyweightSkulls 5x15

BenchDips 5x20

MOnDAY: ABS



SuperSet

AbWheels 4x25

KneelingCableCrunches 4x25

WeightedCrunches 4x25




TUESDAY: BACK (WORKOUT #2)


T-barorBentOverRows 5x5,1x28method

Pull-UpsWideWeighted 5x8

Pull-Down 1x28method

SeatedRows 5x5,1x28method

TUESDAY: BICEPS


ArnoldChestCurls 5x5

BarbellCurls 1x28method

DaveDraperCoreheadCurls 5x5

BarbellCurls 1x28method

TUESDAY: ABS



SuperSet

HangingKnee-Ups 5x15

ToestoBar 5x15


PHASE 5








Squats5x5deep,1x28easysquat(notmethod)

DeadLifts 5x5,1x28backextensions

LegExtensions 5x5,1x28method

LegCurls 5x58,.1x28method

CalfRaises(Weighted) 1x30,1x20,1x10,1x5

WEDnESDAY: ARnOLD ABS


DeclineSit-Ups 4x25-50

HangingKnee-Ups 3x25-50


StickTwists 3x50


PHASE 5






THURSDAY: SHOULDERS (WORKOUT #4)


MilitaryPressBarbell 5x5,1x28

Shrugs 5x5,1setof28method

RearDeltFlys 5x8-12reps,1setof28method

LateralRaises 5x5,1setof28method

FrontRaises 5x5,1setof28method

FullLateralRaises 1x100

THURSDAY: ABS


WeightedCrunches 4x25


PHASE 5






FRIDAY: CARDIO


JumpRope 2minutes

DoubleUnders 50reps

JumpRope 2minutes

DoubleUnders 40reps

JumpRope 2minutes

DoubleUnders 30reps

JumpRope 2minutes

DoubleUnders 20reps

FRIDAY: ABS


DeclineSitups 4x25-50

HangingKnee-Ups 3x25-50


StickTwists 3x50

SATURDAY + SUnDAY: REST + RECOVERY

Usethesedaystorestandrecoverfromtheweeksworkouts.

PHASE 5




bb getswole workout

Documents

proper form exercise

combat powder

comgetswolefood listmeats

legs abs

zcore pm

creatine chest