Cory Gregory's Get Swole, Phase 5

The Get Swole Trainer has helped thousands of people build muscle. Now, Cory Gregory has made this trainer even better by adding another 4-week phase.

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I've always been a proponent of blue-collar, no-excuses workout routines. You know, the ones guys do at 5 a.m. in their garage or basement. Workouts that work because they're heavy and don't allow for distractions. Workouts that require no sounds other than blaring music, heavy breathing, and crashing weights.

That's the kind of workout I've always used in my own training regimen, and it's the kind of workout I suggest to anyone trying to better their body and mind. It's the type of workout I programmed in Squat Every Day, and the training philosophy I established in my first video trainer, Get Swole, in 2013.

Since Get Swole was released, thousands of people at every fitness level have used it not only to increase their muscle mass without adding fat mass, but also to build strength, mental toughness, and athleticism.

It's a 16-week, four-phase training, nutrition, and supplement regimen that combines a hardcore mentality with smart programming. And now it's even better because I've added a fifth four-week phase. Put it all together and you get 20 weeks of pure, unadulterated awesome.

"Get Swole is even better because I've added a fifth four-week phase. Put it all together and you get 20 weeks of pure, unadulterated awesome."

Get Swole Phase 5

Get Swole Phase 5 is designed to help you put on more quality mass by returning to golden-era bodybuilding basics. This phase is all about the barbell and compound, full-range-of-motion movements paired with some of my own unique twists at the end of every workout.

Even if you haven't done the original Get Swole trainer, you can still reap the benefits of this Phase 5 program. However, if you've never done the Get Swole program and would like to add muscle mass and strength, I suggest you give it a try.

If you have been through the full Get Swole trainer and need a little growth boost, this Phase 5 program is exactly what you need.

Get Swole Phase 5 Workouts

Each day, you'll perform 3-5 main lifts for 5 sets of 5 reps. Build up to a challenging weight with a few warm-up sets. The load for the working sets should be heavy enough to make that final rep on the fifth set really difficult. One of your aims throughout this phase is to hit some strong 5-rep PRs.

Once you complete all 5 sets of each lift, the work gets really intense. Decrease the weight and perform that same movement using the 28 method. This brutal finisher is an ideal way to jump-start growth and get an otherworldly pump.

These workouts have the perfect mix of high and low reps that will freak out your nervous system, increase blood flow to the muscle, and deliver unbelievable results.

Monday: Chest/Triceps/Abs
1

Incline bench press

5 sets of 5 reps, 1 set of 28-method reps
Incline bench press Incline bench press

2

Bench press

5 sets of 5 reps, 1 set of 28-method reps
Bench press Bench press

3

Dumbbell fly

5 sets of 5 reps, 1 set of 28-method reps
Dumbbell fly Dumbbell fly


4

Push-up

100 reps as quickly as possible
Push-up Push-up

5

Incline skullcrusher

5 sets of 15 reps
Incline skullcrusher Incline skullcrusher

6

Bench dip

5 sets of 20 reps
Bench dip Bench dip

Triset
7

Barbell roll-out

1 set of 25 reps
Barbell roll-out Barbell roll-out

Cable crunch

1 set of 25 reps
Cable crunch Cable crunch

Weighted crunch

1 set of 25 reps
Weighted crunch Weighted crunch


Helps pack on serious lean muscle size and build mass! Go Now!

Tuesday: Back/Biceps/Abs
1

T-bar row

5 sets of 5 reps, 1 set of 28-method reps
T-bar row T-bar row
Or

Bent-over row

5 sets of 5 reps, 1 set of 28-method reps
Bent-over row Bent-over row

2

Weighted pull-up

5 sets of 5 reps
Weighted pull-up Weighted pull-up

3

Lat pull-down

1 set of 28-method reps
Lat pull-down Lat pull-down

4

Seated cable row

5 sets of 5 reps, 1 set of 28-method reps
Seated cable row Seated cable row

5

Barbell cheat curl

5 sets of 5 reps, 1 set of 28-method reps
Barbell cheat curl Barbell cheat curl

6

Dave Draper forehead curl

5 sets of 5 reps, 1 set of 28-method reps
Dave Draper forehead curl Dave Draper forehead curl

Superset
7

Hanging knee raise

5 sets of 15 reps
Hanging knee raise Hanging knee raise

Toes to bar

5 sets of 15 reps
Toes to bar Toes to bar


Wednesday: Legs/Abs
1

Squat

5 sets of 5 reps
Squat Squat

2

Sissy squat

1 set of 28-method
Sissy squat Sissy squat

3

Deadlift

5 sets of 5 reps
Deadlift Deadlift

4

Back extension

1 set of 28-method reps
Back extension Back extension

5

Leg extension

5 sets of 8 reps, 1 set of 28-method reps
Leg extension Leg extension

6

Leg curl

5 sets of 8 reps, 1 set of 28-method reps
Leg curl Leg curl

7

Weighted calf raise

4 sets of 30, 20, 10, 5 reps
Weighted calf raise Weighted calf raise

Giant set
8

Decline sit-up

4 sets of 25 reps
Decline sit-up Decline sit-up

Hanging knee raise

4 sets of 25 reps
Hanging knee raise Hanging knee raise

Cable crunch

4 sets of 12 reps
Cable crunch Cable crunch

Stick twist

4 sets of 50 reps
Stick twist Stick twist


Thursday: Shoulders/Abs
1

Military press

5 sets of 5 reps, 1 set of 28-method reps
Military press Military press

2

Barbell shrug

5 sets of 5 reps, 1 set of 28-method reps
Barbell shrug Barbell shrug

3

Bent-over dumbbell rear-delt fly

5 sets of 8 reps, 1 set of 28-method reps
Bent-over dumbbell rear-delt fly Bent-over dumbbell rear-delt fly

4

Lateral raise

5 sets of 5 reps, 1 set of 28-method reps
Lateral raise Lateral raise

5

Front raise

5 sets of 5 reps, 1 set of 28-method reps
Front raise Front raise

6

Weighted crunch

4 sets of 25 reps
Weighted crunch Weighted crunch


Friday: Abs/Cardio
1

Jump rope

2 min.
Jump rope Jump rope

Double-under

50 reps
Double-under Double-under

Jump rope

2 min.
Jump rope Jump rope

Double-under

40 reps
Double-under Double-under

Jump rope

2 min.
Jump rope Jump rope

Double-under

30 reps
Double-under Double-under

Jump rope

2 min.
Jump rope Jump rope

Double-under

20 reps
Double-under Double-under


Giant set
2

Decline sit-up

4 sets of 25 reps
Decline sit-up Decline sit-up

Hanging knee raise

4 sets of 25 reps
Hanging knee raise Hanging knee raise

Cable crunch

4 sets of 12 reps
Cable crunch Cable crunch

Stick twist

4 sets of 50 reps
Stick twist Stick twist


Get Swole Phase 5 Nutrition

The nutrition plan for this program is really simple. I'm a 185-pound guy, so I made this program to fit me and my fitness level. Remember that every person needs a different amount of calories to get results.

If you're a woman, replace the recommended 8 ounces of meat with 4-5 ounces. As for the carbs, I recommend eating half the serving size I have listed below. Once you get the hang of the meal plan and start to see changes, make adjustments based on your goals.

"If you don't like brown rice, chicken, or broccoli, then exchange them for tuna, quinoa, and asparagus. Select your food based upon your tastes."

These meals are not supposed to be set in stone. If you don't like brown rice, chicken, or broccoli, then exchange them for tuna, quinoa, and asparagus. Select your food based upon your tastes. This nutrition plan doesn't have to be a chore, but I also want to you think of food as fuel. So, enjoy what you eat, but remember that food's ultimate purpose is to help you reach your goal, not satisfy a craving.

I prefer to work out in the morning. If you like to work out in the afternoon or evening, adjust the meals and supplement plan to fit your schedule.

Daily Meal Plan

Meal 1

Whole eggs 3


Oatmeal 1/4 cup


Fruit 1 cup



Meal 2

Water 5 oz.


Heavy whipping cream 2 oz.



Meal 3

Tuna 8 oz.


Brown rice 1/2 cup



Meal 4

Chicken 8 oz.


Quinoa 1/2 cup



Meal 5

Water 5 oz.


Heavy whipping cream 2 oz.



Meal 6

Steak 8 oz.


Brown rice 2 cups


Broccoli 2 cups



Meal 7

Water 5 oz.


Heavy whipping cream 2 oz.



Phase 5 Supplement Plan

These workouts may challenge you beyond your normal capacity. Your muscles are going to be screaming for nutrients when you're done, so give it to them. This supplement program is not fancy, but it's going to assist your recovery and help you hit every rep so you can reap amazing muscle-building benefits.

Although Saturday and Sunday are recovery days, I still suggest you take some supplements so you can be ready for Monday when it rolls back around.

"This supplement program is not fancy, but it's going to assist your recovery and help you hit every rep so you can reap amazing muscle-building benefits."

Training-Day Supplements

Upon waking

MusclePharm Re-Con 1/2 scoop


Water 8-12 oz. water




Pre-workout

Water 8-12 oz. water



Post-workout

MusclePharm Re-Con 1/2 scoop


Water 8-12 oz. water





Before bed


Recovery-Day Supplements

Upon waking

MusclePharm Re-Con 1/2 scoop


Water 8-12 oz. water



With breakfast

With lunch

MusclePharm Re-Con 1/2 scoop


Water 8-12 oz. water



Before bed

Download the complete 16-week Get Swole fitness plan! Go Now!

Helps pack on serious lean muscle size and build mass! Go Now!

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