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Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 1

Get Swole starts with a superset bang. Hit your chest and back from multiple angles to build some serious size.

You'd better be ready to get swole, because the Foundation Phase starts with a chest and back superset bang. Since this is your first Get Swole workout, it's imperative that you record how much you lift and how many reps you hit for each and every exercise. You'll use these numbers as a baseline for continued improvement across the program.

Don't rest between two exercises paired together as a superset, and even when you've finished both exercises, keep your rest periods to a minimum. The goal is to go heavy, hard, and fast. Rest long enough to recover your strength, but refrain from chatting with "Bobby Bench Press" between every set.

This workout calls for a hefty amount of pull-ups. If you're not strong enough to hit bodyweight pull-ups for multiple sets, jump on an assisted pull-up machine, have spotter a hold up your legs, or use bands to support your weight at the bottom of each rep.

Phase 1: Chest/Back


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About The Author

Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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shyles25

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shyles25

Let's go!!!!

Jun 28, 2013 12:05pm | report
 
StewStrong

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StewStrong

How did you get on with it?

Oct 17, 2013 8:46am | report
jepa13

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jepa13

Can't wait to start this tonight!

Jun 28, 2013 12:07pm | report
 
holmes54

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holmes54

I'm all in!! weighted 180 3 months ago and broke my femur. looking to get back and go beyond to a max goal of 211lbs. I trust ya cory so lets do this. beast mode!!

Jun 28, 2013 12:50pm | report
 
StewStrong

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StewStrong

Did you get the results you wanted?

Oct 17, 2013 8:46am | report
charleslgr

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charleslgr

time to get swole!!!?

Jun 28, 2013 3:32pm | report
 
Jerm39

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Jerm39

Had a great first day. Really enjoyed it Cory, but do you think this will still work out for an ectomorph? I'm 6ft 170 and I've definitely packed on some good muscle and I'm a pretty big dude, but I'll always be a skinny guy at heart. Are these supersets and 2500 cals still going to do good for bulking? Just wondering, thanks.

Jun 28, 2013 4:45pm | report
 
tjdoug11

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tjdoug11

I think it depends. I am an ectomorph and have tried to do everything I can to build myself up. I graduated high school at 174lbs and i've managed to put on weight. It really all comes down to eating. The supersets will kill you and cause you to burn a ton but all you have to do is make sure you eat right. This program, as with all main stream programs, is really mostly designed to get you to buy their products. While the meals are good, it heavily markets these products to get you to buy them. While they may help many people, ectomorphs, like myself, really just need more food. If you tweak the diet to involve more carbs/protein and most importantly calories, I think you should be fine.

Jun 28, 2013 10:47pm | report
Spawn8214

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Spawn8214

I'm en ectomorph and I've added over 50lbs of muscle in the last 4 years, stop using it like it's an excuse or a contributing factor to failure.

Eat right, push yourself in the gym, and recover properly and you won't have any issues putting on muscle.

Jun 29, 2013 11:43am | report
Seraph38

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Seraph38

The reason the supersets and rep ranges work is because it hits every muscle fiber. These sets and reps will cause you to tear your type 1, 2, 2a, and 2x muscle fibers. The only thing is: these kinds of routines are fantastic for gaining size and strength, but they are not conducive for density. You will volumize because you will go through sarcoplasmic hypertrophy.

Nov 15, 2013 6:20am | report
awgwie

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awgwie

Hope it works. I live these programs. Makes it easy to stay focused.

Jun 28, 2013 11:59pm | report
 
axelred2389

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axelred2389

2 times wide grip pull up...? on the same day..

Jun 29, 2013 9:40am | report
 
axelred2389

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axelred2389

2 times wide grip pull up...? on the same day..

Jun 29, 2013 9:40am | report
 
weszac95

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weszac95

The pump from this workout was unreal.. I have never sweat so much and it kicked my a**. Absolute killer workout.

Jun 29, 2013 10:53am | report
 
JasonJNagy

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JasonJNagy

Gregory didn't advise if we were keeping the same weight on each set. Are we slowly increasing or decreasing weight between each superset or just choosing something challenging and stick with it until we complete all 5 sets?

Jun 29, 2013 11:03am | report
 
JasonJNagy

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JasonJNagy

Gregory didn't advise if we were keeping the same weight on each set. Are we slowly increasing or decreasing weight between each superset or just choosing something challenging and stick with it until we complete all 5 sets?

Jun 29, 2013 11:03am | report
 
RobertRVW

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RobertRVW

You will want a weight that you can do in the given rep range, so if its say 10-12 reps, by the 12th rep you must be a failure. adjust the weight according to this.

Jun 29, 2013 1:36pm | report
Nick102296

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Nick102296

I did this workout today. Gave me a huge pump and whooped my butt! Can't wait to keep up with this program!

Article Rated:
Jun 29, 2013 1:02pm | report
 
DwyaneWade

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DwyaneWade

Legit stuff, stoked to get started today!

Jun 29, 2013 2:20pm | report
 
stangboy1404

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stangboy1404

starting this on Monday!

Jun 29, 2013 9:06pm | report
 
Reaper94

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Reaper94

It'll be a nice switch off from shortcut to size, plus musclepharm are my main product suppliers xD

Jun 30, 2013 2:19am | report
 
pureflusher

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pureflusher

I have been doing the "shortcut to size" as well...this will be a great shocker to the body becouse your doing push-pull on the same day instead of all push or all pull one day

Jul 2, 2013 5:07pm | report
Jackprevite

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Jackprevite

As one of the other posters said, the program is largely devoted to marketing their products. But the training regimens do work. If you're struggling to put on more size, don't chalk it up to lack of WORK or dedication. Your body simply cannot metabolize basic macros from liquid like it can solid foods. With that said instead of slamming two or three of those combat shakes per day, replace them with solid foods. It'll probably be more expensive, and take more time and effort, but you'll get a higher caloric count, and your body will be able to metabolize more of those macro nutrients.

Jun 30, 2013 11:57am | report
 
AllisonOwings

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AllisonOwings

Any suggestions for vegetarians? Just extra eggs? I am not a strict vegetarian, but I really don't care much for meat and fish. I can choke it down, but would rather go for a substitute if possible.

Jun 30, 2013 6:00pm | report
 
Deku

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Deku

Suggestion, convert to meatatarian. ;)

Aug 7, 2013 12:20pm | report
Showing 1 - 25 of 187 Comments

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