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Cory Gregory's Get Swole: Phase Three, Pump Phase Overview

Phase Three of Get Swole introduces you to trisets. You ramp up the volume and intensity to build some serious size. Never miss a meal, crush the workouts, and get swole!

The principles of Phase Two got you stronger and added density to your frame, but you still probably don't have the finish-line definition you want. Phase Three, the Pump Phase, begins your advance toward a big and lean physique. It's still not time to start a hardcore cut, but it's time to refine your mass.

Phase Three offers something in between a build and a cut. The pump sets and trisets will deliver substantial blood to your muscles for supreme gains, while the high-octane workouts will bring out more definition. The Pump Phase is designed to blast and tax your muscle in a brand new way. Your body is probably getting used to the volume and intensity, but I say, "volume, volume, volume," and now we turn it up another notch.

Get Swole: Phase Three

Watch The Video - 08:51


Instead of supsersettting like we did in Phase One, we use trisets for Phase Three. You go from exercise to exercise to exercise with no rest. You're going to sweat more than you did when pyramiding. You'll feel a dramatic difference in the Pump Phase from the Pyramid Phase.

The nutrition and supplementation in this phase don't change at all. Focus on going hard in the gym and keeping the habits you established in the earlier phases. You will notice improvements in your overall physique and muscularity, but you will encounter obstacles in this triset phase. The trisets make leg day a beast, and you'll struggle to maintain intensity through all the workouts.

You're at the halfway point now. If you really want results, you have to push hard.

Phase Three Training Overview

The Pump Phase simultaneously incinerates body fat while encouraging your body to build lean tissue. You should really start to see some cuts and hard lines develop during this phase. In Phase One, we used supersets almost the entire time. Now we add another exercise to it. You remember how hard supersets were? You can handle trisets too!

Just because you see high volume on paper doesn't mean I want you to go light. Go heavy for each of the exercises. You get the best results by training with high volume and high intensity. Turn the volume up, get your intensity jacked up, and push hard.

Like in the Pyramid Phase, your Pump Phase cardio can be done on any piece of cardio equipment, or even outdoors. You will run for one minute and then jog for one minute. Repeat for 20-30 minutes.

Pump Phase Cardio ///

  • HIIT any machine of your choice.
  • 1 minute high intensity
  • 1 minute low intensity
  • 30 minutes total

With the combination of high-intensity trisets, you'll move so quickly through your workouts that you won't have time to talk on your cell phone or sit on the bench. You're moving and grooving through the workouts without rest. It only gets harder and more beneficial from here. If you want to change your body, you have to turn up your personal intensity and mental focus.

Phase Three Nutrition Overview

At this point, you don't need to overcomplicate nutrition. Together with Dr. Mike Kim, we've built a simple meal plan similar to the diet you followed in the Pyramid Phase. You eat quality lean protein, low-glycemic carbohydrates, some fruits, and some healthy fats.

The training adds a desired amount of fat loss, because we increase the intensity, so there's no reason to drastically change the caloric intake or quality of the food you eat. We'll let the training tap your body fat so you can still add quality lean mass via proper nutrition.

In the Pump Phase, the diet doesn't change much from the previous eight weeks. After eight weeks you should already know, or have an idea, how your body responds. During this time, take the diet we put together with the macronutrient amounts we suggest and adjust it only minutely, if necessary.

Maybe you react best when you take your carbohydrates in the morning, or just before you work out, or maybe you do best with carbs in your post-workout meal. Change carbohydrate timing to use those nutrients when you need them, but keep a close eye on intake.

Because you increase training intensity in the Pump Phase, make sure you never miss a meal. Get the proper food and supplements, and keep your protein and carb ratios right there where they need to be. Don't sacrifice any mass. If you miss meals, it may sacrifice recovery and growth. I can't stress enough: Do not miss meals in this phase.

Pump Phase Sample Meal Plan ///

Meal One
Meal Two
Meal Three

    Ex. Time: 1:00 p.m
    Choose from food list:

  • meat

    Meat

    10 oz

    Ex.
    Tuna
  • carbs

    Vegetables

    2 cups

    Ex:
    Broccoli
Meal Four
Meal Five

    Ex. Time: 7:00 p.m
    Choose from food list:

  • meat

    Meat

    10 oz

    Ex.
    Tuna
  • carbs

    Carbohydrates

    2 cup

    Ex:
    Brown Rice
  • Vegetables

    Vegetables

    2 cups

    Ex.
    Broccoli
Meal Six

Prepare to be successful. Have your food with you, and be extremely consistent across the board so that your body gets what it needs to perform and recover. One of my favorite meals in this plan is a sliced sweet potato fried in a skillet with olive oil or coconut oil, paired with chicken or steak. It's like a sweet potato French fry, so I feel like I'm cheating while still keeping it clean.

Phase Three Supplements Overview

Just like nutrition, the supplements don't change drastically from the Pyramid Phase. You take some supplements with meals, and some you take as meal replacements. Your pre- and post- workout supplements stay the same to optimize performance and recovery.

Training Day Supplements ///

Meal 3: None
Meal 5: None
Pre-workout

Rest Day Supplements ///

Meal 3: None
Meal 5: None

Recovery and performance are huge in the Pump Phase. Since we turn up the volume even more, you can't miss meals and you can't miss supplement timing. Nail the entire program and reap the rewards. The next four weeks are yours to conquer.

Phase Three

Day 57
Chest & Back
Day 58
Legs
Day 59
Arms
Day 60
Shoulders & Abs
Day 61
Rest
Day 62
Cardio
Day 63
Rest
Day 64
Chest & Back
Day 65
Legs
Day 66
Arms
Day 67
Shoulders & Abs
Day 68
Rest
Day 69
Cardio
Day 70
Rest
Day 71
Chest & Back
Day 72
Legs
Day 73
Arms
Day 74
Shoulders & Abs
Day 75
Rest
Day 76
Cardio
Day 77
Rest
Day 78
Chest & Back
Day 79
Legs
Day 80
Arms
Day 81
Shoulders & Abs
Day 82
Rest
Day 83
Cardio
Day 84
Rest


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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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nstp16

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nstp16

the suggested food above comes out to like 3000 calories and 300 grams of protein, isn't that a little excessive? Also, 6 scoops of protein a day???

Jun 30, 2013 2:55pm | report
 
patricktydean24

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patricktydean24

yeah, sounds like a good way for them to get you to buy more of their protein powder,

Jul 1, 2013 6:38am | report
ritchie684

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ritchie684

Personally I would only take 1-2 shakes a day and just replace the others with food sources.

Jul 3, 2013 6:28am | report
ritchie684

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ritchie684

Personally I would only take 1-2 shakes a day and just replace the others with food sources.

Jul 3, 2013 6:28am | report
rmcclanahan87

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rmcclanahan87

Dude your over six feet tall...you should be eating that much if not more to grow especially if your working as hard as you should be and doing what is required in this gym for this phase. I eat more than 4000 cals when I workout with this kind of intensity!

Jul 6, 2013 11:54am | report
DCAesthetics

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DCAesthetics

He's got a point bro! I've been training 18 month roughly and i'm at the stage were I need around 4500 cals just to maintain. Everybodys different ofcourse, but if you're a tall ecto like me? Your gonna need around the 3 to 4000 a day to grow. From my experience atleast!

Jul 19, 2013 3:32pm | report
ZackStewart

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ZackStewart

Everyone keeps complaining about the supplements and diet... just change it. Nutrition isn't hard. He is still giving you a free workout program and there's tons of information on nutrition all over bb.com.

Of course he's gonna push supplements for a company that sponsors him on a site that sells supplements.

Jul 1, 2013 7:48am | report
 
ritchie684

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ritchie684

Couldnt agree more, just use a bit of imagination, nutrition isn't difficult.

Jul 3, 2013 6:29am | report
DCAesthetics

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DCAesthetics

Looks a good program to mix it up a bit, a week through it and felt good! maybe a bit too much leg work for me, felt more like a cardio workout then hypertrophy, by the way if anybody knows the song playing from around 1:00 to 2:20? much obliged brothers and sisters!

Jul 26, 2013 10:19am | report
 
Grev3n

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Grev3n

During this program its loads of sets and exercises. Im an ectomorph and I got pretty low bodyfat. I want volume and a pretty good bulk. Looking at the exercises its freaking intense! Will it reduse my "volume gains" following this program or should i start on another program such as Kris Gethin to gain more volume as a skinny guy?

Aug 20, 2013 7:35am | report
 
Fordth84

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Fordth84

I must admit that this program is the truth. Started from 1wk to 10wk was tough, but fun and gain some muscle from this program

Sep 9, 2013 4:40pm | report
 
unzen85

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unzen85

40-50% proteins is sheer madness!! I had my best LEAN gains with the ratios almost exactly inverted!!!

Sep 17, 2013 11:53am | report
 
Deciple

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Deciple

I'm on day 72, and I had to come back to the beginning of this phase and give props. The first 2 were good. No doubt, but this phase has me totally wasted after I'm done. Not sure which is harder chest/back or legs, but I love the pain. Have seen lots of results in strength and starting to see more size. Really liking this plan!

Oct 1, 2013 8:10pm | report
 
flashyZ28

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flashyZ28

By heavy weight, do you mean have spotter ready for the last 3-4 reps, at each set? Or are we gaining weight each set?

Oct 9, 2013 1:49pm | report
 
flashyZ28

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flashyZ28

By heavy weight, do you mean have spotter ready for the last 3-4 reps, at each set? Or are we gaining weight each set?

Oct 9, 2013 1:49pm | report
 
Nickbl1920

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Nickbl1920

if you are a guy close to my size you should be taking in at least 3000 calorie to 5000 calories and at least 280 grams of protein in order to get bigger. i have been following this program down to the T. have to say it works. I have grown an inch to two inches in 2 months. i have got insanely stronger. busting past plateaus like no other. body is transforming. this is very easy to take in for the diet. Bulking will seem excessive but it takes hard dieting and commitment to doing it.

Oct 12, 2013 4:43pm | report
 
Keegan0903

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Keegan0903

No power dead lifts? Is anyone adding these in on back days?

Nov 25, 2013 11:54am | report
 
VJ999

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VJ999

Not really, im on phase 3, and i have completed a week of it, trust me when i say this, the workouts are exhausting, challenging, and if done right, leaves you horribly sore the next morning. So dont add stuff like deadlifts,it'll just use more of youre energy.

Dec 5, 2013 12:22pm | report
surreshkumar

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surreshkumar

DONE with Phase 2 !! The previous two phases got my body fat down to 16% from 22% while increasing 5Kg of muscle and burning 2.8kgs of fat Oh and all this without any supplement !!! WoooHooo cant wait to get started !!!

Dec 28, 2013 8:44pm | report
 
vinroym

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vinroym

Awsome!! I started Phase 3 today and this workout had me beat by the time I was done. I posted a pic of my progress today. I believe I'm getting stronger and bigger. Even more full.

Dec 30, 2013 6:35am | report
jchilders352

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jchilders352

These are encouraging reports. I just finished week 2 of Phase 1. I am entering the Transformation challenge that starts in two weeks. Would you guys @viroym & @Surreshkumar recommend continuing this program for a body transformation work out. By the time the challenge starts I will be starting week 1 of phase 2.

Jan 1, 2014 3:33pm | report
Halfrican33

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Halfrican33

This phase kicks your *** but **** its hard to do when u workout in a gym full of people, constantly waiting adn taking breaks doesnt give you the full intensity needed

Jan 8, 2014 11:07am | report
 
vinroym

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vinroym

I try my best to go early or ask the workers what time periods are less populated.

Jan 8, 2014 5:19pm | report
Wing0

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Wing0

Hey there bodybuilding.com community. I need some help. I have made some serious gains with this program. I'll need to update my body space account but anyways I need to find out where to go after this program. Like I love everything this program is and I love musclpharm so much. Can I repeat this program over or what program can I do that would follow the same principles? If I can repeat this program will I still be able to take the creatine? Shouldn't I give my body a break with the creatine? I'm an amateur but one day I won't. Any advice is helpful!

Jan 10, 2014 7:46pm | report
 
albiz

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albiz

d00d wasnt kidding...phase 3 is insane...i'm getting DESTROYED in the gym. hopefully nxt week will be better.

Feb 13, 2014 2:08pm | report
 
Showing 1 - 25 of 32 Comments

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