"getswole" 20 week 5 phase diet + training guide by musclepharm
DESCRIPTION
This 20 week 5 phase diet and workout program were created to help you see size and mass super fast. The MusclePharm products were picked because they are tuned perfectly with the goals of Get Swole.TRANSCRIPT
PHASE: 1
GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
PHASE: 2
GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
PHASE: 3
GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
PHASE: 4
GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
GET SWOLE+TRAINING GUIDE PHASE: 5 WEEKS 17-20
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
PHASE 5This phase is designed to put on some quality mass by returning to the basics of bodybuilding with barbell and compound full range movements. These work outs take it back to the blue collar routines that have been performed for years in tiny basement and garage gyms, but with my own little twist incorporated at the end to increase blood flow and pump. Begin each exercise by completing a few warm up sets until arriving at a solid weight suitable for 5 sets of 5 heavy repeti-tions. Make sure that the weight is challenging enough that it is difficult to obtain the goal of 5 reps on each set. After the fifth heavy set, decrease the weight and perform the 28 method on the same core movement. This mix of traditional heavy weight and high volume will freak out the nervous system and increase blood flow to the muscle leading to an absolutely sick pump.
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 (WORKOUT #1)
TRICEPS
AB THICKNESS
EXERCISE SETS/REPS TRAINING TIP
EXERCISE SETS/REPS TRAINING TIP
EXERCISE SETS/REPS TRAINING TIP
Incline barbell bench press
Flat bench press
Flat dumbell flywith a 4 count stretch
Pushups
5 x 5, 1 x 28 method
5 x 5, 1 x 28 method
1 set of 100
Incline bench bodyweight skulls
Bench dips
5 x 15
5 x 20
Ab wheels
Kneeling cable crunches
Weighted crunches
4 x 25
4 x 25
4 x 25
5 x 5, 1 x 28 method
SUPERSET
SUPERSET
GET SWOLE+TRAINING GUIDE PHASE: 5 WEEKS 17-20
FOR ALL EXERCISE VIDEO FORMS VISIT MUSCLEPHARM.COMTO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
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.
TUESDAY: BACK (WORKOUT #2)
BICEPS
EXERCISE SETS/REPS TRAINING TIP
EXERCISE SETS/REPS TRAINING TIP
T bar or bent over rows
Pullups wide weighted if needed
Pulldown
Seated Rows
5 x 5, 1 x 28 method
5 x 8
1 x 28 method
5 x 5, 1 x 28 method
Arnold cheat curls
Barbell curls
Dave Draper forehead curls
Barbell curls
5 x 5
1 x 28 method
5 x 5
1 x 28
ABS
EXERCISE SETS/REPS TRAINING TIP
Hanging knee ups
Toes to bar
5 x 15
5 x 15
GET SWOLE+TRAINING GUIDE
PHASE 5This phase is designed to put on some quality mass by returning to the basics of bodybuilding with barbell and compound full range movements. These work outs take it back to the blue collar routines that have been performed for years in tiny basement and garage gyms, but with my own little twist incorporated at the end to increase blood flow and pump. Begin each exercise by completing a few warm up sets until arriving at a solid weight suitable for 5 sets of 5 heavy repeti-tions. Make sure that the weight is challenging enough that it is difficult to obtain the goal of 5 reps on each set. After the fifth heavy set, decrease the weight and perform the 28 method on the same core movement. This mix of traditional heavy weight and high volume will freak out the nervous system and increase blood flow to the muscle leading to an absolutely sick pump.
SUPERSET
GET SWOLE+TRAINING GUIDE PHASE: 5 WEEKS 17-20
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
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.
WEDNESDAY: LEGS (WORKOUT #3)
EXERCISE SETS/REPS TRAINING TIP
Squats
Dead lifts
Leg extensions
Leg curls
Calve raises [ weighted ]
5 x 5 deep, 1 x 28 sissy squat (not method)
5 x 5, 1 x 28 back extensions
5 x 5, 1 x 28 method
5 x 8, 1 x 28 method
1 x 30, 1 x 20, 1 x 10, 1 x 5
GET SWOLE+TRAINING GUIDEGET SWOLE+TRAINING GUIDE
Decline situps
Hanging knee-ups
Kneeling cable crunches
Stick twists
4 x 25-50
3 x 25-50
4 x 12
3 x 50
ARNOLD ABS
EXERCISE SETS/REPS TRAINING TIP
PHASE 5This phase is designed to put on some quality mass by returning to the basics of bodybuilding with barbell and compound full range movements. These work outs take it back to the blue collar routines that have been performed for years in tiny basement and garage gyms, but with my own little twist incorporated at the end to increase blood flow and pump. Begin each exercise by completing a few warm up sets until arriving at a solid weight suitable for 5 sets of 5 heavy repeti-tions. Make sure that the weight is challenging enough that it is difficult to obtain the goal of 5 reps on each set. After the fifth heavy set, decrease the weight and perform the 28 method on the same core movement. This mix of traditional heavy weight and high volume will freak out the nervous system and increase blood flow to the muscle leading to an absolutely sick pump.
GET SWOLE+TRAINING GUIDE PHASE: 5 WEEKS 17-20
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
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.
THURSDAY: SHOULDERS (WORKOUT #4)
EXERCISE SETS/REPS TRAINING TIP
Military press barbell
Shrugs
rear delt flys
lateral raises
front raises
Full lateral raises
5 x 5, 1 x 28 method
5 x 5, 1 set of 28 method
5 x 8-12 reps, 1 set 28 method
5 x 5, 1 set 28 method
5 x 5, 1 set 28 method
1 x 100
ABS
EXERCISE SETS/REPS TRAINING TIP
Weighted crunches 4 x 25
GET SWOLE+TRAINING GUIDE
PHASE 5This phase is designed to put on some quality mass by returning to the basics of bodybuilding with barbell and compound full range movements. These work outs take it back to the blue collar routines that have been performed for years in tiny basement and garage gyms, but with my own little twist incorporated at the end to increase blood flow and pump. Begin each exercise by completing a few warm up sets until arriving at a solid weight suitable for 5 sets of 5 heavy repeti-tions. Make sure that the weight is challenging enough that it is difficult to obtain the goal of 5 reps on each set. After the fifth heavy set, decrease the weight and perform the 28 method on the same core movement. This mix of traditional heavy weight and high volume will freak out the nervous system and increase blood flow to the muscle leading to an absolutely sick pump.
GET SWOLE+TRAINING GUIDE PHASE: 5 WEEKS 17-20
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
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.
FRIDAY: CARDIO
EXERCISE SETS/REPS TRAINING TIP
Jumprope
Double unders
Jumprope
Double unders
Jumprope
Double unders
Jumprope
Double unders
2 minutes
50 reps
2 minutes
40 reps
2 minutes
30 reps
2 minutes
20 reps
Decline situps
Hanging knee-ups
Kneeling cable crunches
Stick twists
4 x 25-50
3 x 25-50
4 x 12
3 x 50
ARNOLD ABS
SATURDAY + SUNDAY: REST + RECOVERYUse this day to rest and recover from the weeks workouts
EXERCISE SETS/REPS TRAINING TIP
GET SWOLE+TRAINING GUIDEGET SWOLE+TRAINING GUIDE
PHASE 5This phase is designed to put on some quality mass by returning to the basics of bodybuilding with barbell and compound full range movements. These work outs take it back to the blue collar routines that have been performed for years in tiny basement and garage gyms, but with my own little twist incorporated at the end to increase blood flow and pump. Begin each exercise by completing a few warm up sets until arriving at a solid weight suitable for 5 sets of 5 heavy repeti-tions. Make sure that the weight is challenging enough that it is difficult to obtain the goal of 5 reps on each set. After the fifth heavy set, decrease the weight and perform the 28 method on the same core movement. This mix of traditional heavy weight and high volume will freak out the nervous system and increase blood flow to the muscle leading to an absolutely sick pump.