When I put together Phase One of Get Swole, I was coming off a powerlifting phase. I was doing a lot of singles, triples and five-rep sets. My body started to lack form and conditioning. My muscle bellies weren't feeling as round or dense. I was getting strong across the major lifts, but I wanted to get back to the bodybuilding basics. In short, I wanted to get swole.
I developed and refined a program that would add straight lean mass, without fat or filler. I built the ultimate clean, lean bulk based on quality food, hardcore training, ample rest, and smart supplementation. I wanted a foundation for future hypertrophy and long-term gains, and that's exactly what you can expect in the Foundation Phase.
Get Swole: Phase One
Watch the video: 12:55
I built Get Swole to fit every experience level. If you're a newbie coming into Phase One, expect the best shock of your life. You'll eat meals at specific times, train four days per week in the gym, and keep a tight supplement schedule. This combination will change your body, change your life, and create some good general habits.
An advanced guy coming into Get Swole probably already has quality habits, but Phase One will tighten them. You won't be guessing in the gym. You won't have to fudge your food log or shake your head regarding supplements. I lay it all out for you.
Phase One Training Overview
The training days of Phase One will beat you up. I want you to train like a beast in the gym, but I need you to eat, sleep, take your supplements, and follow a solid recovery schedule so you can grow. You need to focus on nutrition and supplementation on your rest days. Remember, you grow outside of the gym.
Foundation Phase Split
- Day 1 Chest and Back
- Day 2 Legs and Abs
- Day 3 Arms
- Day 4 Shoulders and Abs
- Day 5 Rest
- Day 6 Rest
- Day 7 Rest
During the first four weeks of Get Swole, you train each body part once per week. Most workouts implement high-volume, five-round supersets in the 8-12 rep range. For core exercises you should complete up to 100 reps. Your rest periods should only last long enough to grab a drink of water. I don't want you sitting around in the gym waiting for gains.
Superset Training Benefits
- More Work in less time
- Builds lean muscle
- Increase Endurance
- Huge Pump
Supersets with minimal rest build lean muscle because the action tears down muscle at a high rate. Furthermore, when you lift with low rest, you put enormous amounts of blood into the muscle. This results in a powerful pump and more nutrients in your muscle cells.
You might see supersets of 8-12 reps and think you have to lift light. Who told you to lift light? I tell you to lift heavy! Grab 80-pound dumbbells if you're capable. Train heavy the entire time. Don't let up on the weight. Just push yourself. Don't sit around for 3-4 minutes. Go heavy, go hard, and lift at a steady clip. That's the way we get swole.
Phase One Nutrition Overview
The Get Swole nutrition program was built with Dr. Mike Kim, MusclePharm's Executive Director of Medicine, Research, and Education. It's a clean bulking program designed to help you build solid lean mass. When people dirty bulk, they put on more body fat than they realize because they often excessively overeat. Get Swole focuses on quality food so you can add quality weight.
Protein is your primary macronutrient throughout Get Swole, and for good reason. Protein is responsible for tissue growth and repair, including muscle. Ample protein is absolutely critical for building mass. Your protein sources include lean meat and supplement shakes, as well as branched chain amino acids through supplementation.
Foundation Phase Nutrition
- 50% Protein
- 40% Fats
- 10% Carbs
Quality Whole Foods
(5-6 Meals per day)
People often fear fats, but you need fat to survive. Your brain, nervous system, skin, and cells are made out of fats. You need healthful fat sources that your body can utilize to its full capability. Fats support muscle growth, heart and immune health, and are critical for the absorption of vitamins D, E, A, and K.
When it comes to carbohydrates, stick to sources that provide additional health benefits. For example, blueberries provide a slew of healthful antioxidants in addition to carbohydrates, and bananas are a great source of potassium.
- Fat - Grape seed oil, Olive oil, Coconut oil, Avocado, Cashews, Almomds
- Protein - Red meats, Pork, Turkey, Chicken, Fish
- Carbohydrate - Blueberries, Bananas
The Daily Feed
During the Foundation Phase, you start with a 2,500-calorie template. We established this baseline from working with multiple models, bodybuilders, and athletes who come to MusclePharm looking to gain some size.
During Phase One, you figure out where you stand and how your body reacts to certain macronutrients. Part of this phase is learning how your body reacts to the training and nutrition plan, which allows you to personalize the diet where necessary.
Daily Meal Breakdown
- Meal 1: Whole food
- Meal 2: Supplement shake
- Meal 3: Whole food
- Meal 4: Supplement shake
- Meal 5: Whole food
- Meal 6: Supplement shake
You want to eat your whole food breakfast within the first hour of waking, then eat in three-hour increments afterward. In total, you will eat six meals in a day—three whole, three liquid. Establish good habits during Phase One. If you leave the house in the morning and have no clue where you are going to get your meals, you're already messing up.
Add whole whipping cream to your Combat Powder. It's a clean, carbohydrate-free fat source. Carbohydrates are limited in the Foundation Phase because you want to focus on protein and fats, while future phases contain more carbs. Prepare to be successful. Don't overthink it. Don't look at the diet and think it's not enough food. Don't look at the training and think it's not enough training. I ask you to train, eat, and take your supplements. You will put on lean mass. We'll talk when you're done.
Foundation Phase Sample Meal Plan
Choose from food list:
Meat 8 oz
Carbohydrates 1/2 cup
Choose from food list:
Meat 8 oz
Carbohydrates 1 cup
Vegetables 2 cups
Phase One Supplements Overview
I like to think you're bathing in aminos all day long on your recovery days. During your three rest days, give the body what it needs to heal and put on true lean mass. I can't stress enough the importance of supplementation in creating quality athletes. I want to make sure you get the results you're after. Recovery is the biggest key to this.
Training Day Supplements
Rest Day Supplements
This supplement schedule isn't crazy. It's the basics, organized with precise daily timing. I wouldn't take anything out or put anything in. Take the supplements as they're laid out. I've already proven that the plan is successful. Follow my lead, train hard, take the supplements, be prepared, and let's make some muscle.