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Cory Gregory's Get Swole: Phase Four, Detail Phase Overview

The fourth and final phase of Get Swole increases your workout frequency, cuts calories, and helps you reveal the mass you've been building for 12 weeks. Finish strong and live swole.

After 12 weeks of a solid clean bulk, you should be happy with the gains you've made across strength, size, and muscular endurance. Of course, you probably want to be shredded and carry a substantial amount of size, and that's what the Detail Phase delivers.

This phase is a throwback to the golden years of bodybuilding, dominated by guys like Arnold Schwarzenegger. Phase Four incorporates a classic double split workout template. I used Arnold's own routine as a foundation for the Detail Phase. It consists of six days per week of training, instead of the four you're used to. You'll be using supersets to hit each muscle group twice per week.

Get Swole: Phase Four

Watch The Video - 08:59


We also reduce your calories in this phase, so you may feel more fatigued. Push through it, because we are going to show off the awesome gains you made in the previous phases. Uncover those cuts now. You're at the finish line, so push as hard as you possibly can. You should clearly drop body fat in these final four weeks. Get out your chisel and get to work.

Phase Four Training Overview

Your training style here revolves around classic bodybuilding splits. You hit body groups twice per week with heavy weight and low rest. Keep that intensity up. The Detail Phase includes advanced workouts, but you're ready. You've had 12 weeks to prepare.

I am going to introduce you to some new concepts in Phase Four. One comes on arm day, and is something I like to call the arm gauntlet. The gauntlet is essentially a massive giant set of arms exercises that will absolutely torch your biceps and triceps. It delivers an unbelievable pump, and you'll feel absolutely enormous afterward.

Another interesting thing about the Detail Phase: It doesn't include any shoulder workouts. People get a little crazy about this, but you train your chest and back so much that I let your shoulders take a little rest from direct work. You can go right back to them when Get Swole is over, and you'll thank me for putting less wear and tear on your shoulder joints.

Finally, Get Swole provides two different workouts on each Detail Phase training day. You get to choose the workout each day. The power is in your hands. You may choose to perform the same chest and back workout twice per week, or you can knock out two different workouts each week. Mix it up to keep your cut strong. The workout options are listed on every training day so you'll always be prepared.

Phase Four Nutrition Overview

In this phase, Dr. Mike Kim and I have increased the fat content and reduced the carb content so you can uncover that striated muscle you've forged over the last 12 weeks. Because the quantity is slightly reduced, you need to hit each and every meal. Make sure the quality of food is as stated.

Because the Detail Phase nutrition plan drops your carbs and replaces many of those calories with fat, you may feel your energy drop at the beginning of the Phase. Your body will adapt quickly and become a fat-burning machine, so don't worry if you experience this temporary sensation.

Your carbohydrates should come mainly from your initial meal of the day and from vegetables. You basically eat a low-carb diet throughout the Detail Phase to make your body utilize fat for energy. Since we've ramped up carbs slightly over the last 12 weeks, depleting them now will prime your body to use fat as fuel.

If you don't pay proper attention to the nutrition, you're going to lose the gains you made in the past 12 weeks. You still eat six meals per day in three-hour increments, starting one hour after you wake up, but you cut down on the Combat Powder and eat more whole meals.

Detail Phase Sample Meal Plan ///

Morning Supplements
Meal One
Meal Two
Midday Supplements
Meal Three
Meal Four

    Ex. Time: 4:00 p.m
    Choose from food list:

  • fats

    Fats

    1 cup

Meal Five

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

  • meat

    Meat

    8 oz

    Ex.
    Tuna
  • Vegetables

    Vegetables

    2 cups

    Ex.
    Broccoli cooked in Olive Oil
Meal Six

Phase Four Supplementation Overview

The supplements in the Detail Phase change slightly. We add some and take others away. Add Shred Matrix twice per day to optimize fat loss, and add some morning BCAAs to provide calorie-free recovery. You will now only take Combat Powder once, as your last meal of each day. Replace the other two shakes with whole meals, as shown above.

Detail Phase Supplements ///

Meal 2: None
Midday
Meal 4: None
Meal 5: None
Pre-workout

These supplement adjustments optimize fat loss and help you retain muscle mass. We want to uncover the muscle you've built over the last 12 weeks. You'll leave the Detail Phase bigger, stronger, and more cut than when you started Get Swole. After four more weeks, you'll be cut and jacked. You'll be living swole.

Phase Four

Day 85
Chest & Back
Day 86
Legs
Day 87
Arms
Day 88
Chest & Back
Day 89
Legs
Day 90
Arms
Day 91
Rest
Day 92
Chest & Back
Day 93
Legs
Day 94
Arms
Day 95
Chest & Back
Day 96
Legs
Day 97
Arms
Day 98
Rest
Day 99
Chest & Back
Day 100
Legs
Day 101
Arms
Day 102
Chest & Back
Day 103
Legs
Day 104
Arms
Day 105
Rest
Day 106
Chest & Back
Day 107
Legs
Day 108
Arms
Day 109
Chest & Back
Day 110
Legs
Day 111
Arms
Day 112
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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xrizzox

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xrizzox

so much running around the gym

Jun 28, 2013 8:04pm | report
dmzphd

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dmzphd

no shoulder workout for phase 4?

Jun 28, 2013 10:07pm | report
Joecantwell1

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Joecantwell1

He says shoulders are left out because the chest and back are worked out so much in this phase so the shoulder joint will be under a lot of stress

Jun 29, 2013 4:37pm | report
  • Body Stats
  • ht: 14'6"
  • wt: 174.17 lbs
  • bf: 11.0%
xprog

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xprog

Shoulders??????

Jun 29, 2013 6:31am | report
AN94

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AN94

Watch The Video He Mentioned That There'll Be Alot Of Stress On Shoulders On The 2 Chest&Back Workouts.

Sep 27, 2013 7:47am | report
mixuletz

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mixuletz

Could this phase be used as a stand-alone cutting protocol ?

Jun 30, 2013 4:34am | report
  • Body Stats
  • ht: 15'2"
  • wt: 182.98 lbs
  • bf: 15.0%
aGooS

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aGooS

5% carbs !!!

Jul 2, 2013 4:14am | report
  • Body Stats
  • ht: 12'5"
  • wt: 149.91 lbs
  • bf: 11.0%
sumobaby

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sumobaby

You had me at Arm Gauntlet!!

Jul 2, 2013 5:11pm | report
  • Body Stats
  • ht: 17'11"
  • wt: 215.3 lbs
  • bf: 15.0%
codypalermo

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codypalermo

What if I train in the morning on an empty stomach?
How would I use Recon?

Jul 3, 2013 1:43pm | report
FreakStorm

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FreakStorm

I can't wait to start this workout!

Jul 4, 2013 11:48pm | report
EddieJL16

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EddieJL16

How many calories a day in this phase?? I noticed that he said we'll be cutting back on the calories, but cut them back to how many?

Jul 13, 2013 2:20pm | report
fitalb87

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fitalb87

ATTENTION ECTOMORPH : I would recommend starting this phase with a little more carb intake the first week (at least 10-15%) then maby drop it down slowly depending on the outcome. This is a very aggressive approach ( 2x the volume ) and would tax the lean mass if not well fed. In the end of the day I would rather give it an extra week in the 5% if the 10-15% won't cut it than compromise the hard earn muscle.
-shoulder workout - since the stressed joints is the excuse , why not implement some machine workout to hit the delts???
With all due respect the program sounds legit

Jul 13, 2013 5:09pm | report
jrocker3236

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jrocker3236

I don't care what he says about the shoulder joints. This looks like a good program but I am working in shoulders in phase 4.

Jul 22, 2013 8:33pm | report
McWinning

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McWinning

Anyone still taking creatine during this phase?

Jul 31, 2013 5:15pm | report
Carmichael24

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Carmichael24

What should you do if one of your whole meals is suppose to be ate while your at the gym training? Being in college, I have certain times each day I can hit the gym in between class and work, so somedays theres nothing I can do to work the 3 hour per meal times in without one falling into the time slot im in the gym training... Any help or reccomendations would be awesome!

Aug 9, 2013 8:25am | report
shanede33

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shanede33

This phase looks beast, but I can't do that much movement around my gym because it's way too crowded, people take stations as soon as you get up. Will I still get the same results if I jus do all sets on one workout then jump to the next one without switiching over between sets?

Sep 10, 2013 1:01pm | report
cain96

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cain96

leave your drink or your workout book at one of the stations. Move a bench closer to the machine your using. Gotta be creative when you workout at a large busy gym!

Sep 11, 2013 9:31am | report
gug420

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gug420

On muscle and strength.com this workout has 5 phases. Is there any reason the 5th phase was left off of this routine?

Sep 11, 2013 12:47pm | report
ctrex320

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ctrex320

About to hit Phase 4 next week. Wondering if anyone has done this program back to back. (after phase 4, Just roll back into phase 1) and/or recommendations on the matter?

Sep 17, 2013 2:43pm | report
Jerin.Stewart

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Jerin.Stewart

If you're like me and are having a hard time adjusting to the low carbs, power through, you get used to it.

Sep 18, 2013 2:55pm | report
kshitijbhoir

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kshitijbhoir

in phase 4 should i go back to the caloric intake used in phase 1? was on 2100 in phase one and 2300 in phase 2 and 3. will going back to that 2100 cals (81 gms fat, 250 gms protein and 50/60 gms carbs) do the trick?

Sep 20, 2013 12:35am | report
predisposed17

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predisposed17

Help how much is 5% of carbs exactly

Oct 2, 2013 1:26pm | report
Psynx

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Psynx

I dont understand, this isnt 40% fat from what i can see? there is only fat once a day?

Oct 8, 2013 2:24am | report
Lazlo

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Lazlo

5% carbs is not possible under this plan. On a 2,200 calorie a day plan, 5% carbs is equal to 110 calories which equals 28g of carbs. In meal 1 above, he has 1/2 cup of carbs and 1/2 cup of fruit (also carbs). You will more than double your expected total carb intake for the day with this one meal alone. Not to mention the carbs, although very small, that are in veggies and other items that you are expected to eat throughout the day. This is not reasonable.

Oct 9, 2013 9:16am | report
C0sla

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C0sla

how many pounds has anyone gain from doing all four phases?

Oct 17, 2013 1:21pm | report
Showing 1 - 25 of 47 Comments

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