When your program always changes, it makes sharing difficult. Cory Gregory can't just write a gym log and say, "This is what I always do." That, you see, would be a lie.

Gregory changes training programs like the weather. If you don't believe us, just check this Twitter feed, @MusclepharmPres, which spits out daily workouts as fast and furious as the rap lyrics ringing through Gregory's Ohio-based Old School Gym.



Gregory is a renaissance man of fitness: part powerlifter, part bodybuilder, and part business professional. Juggling these varied pursuits along with raising his family takes a level of discipline that few men possess. It's all rooted in the fitness philosophy revealed in these videos, so listen up good!

Cory's Uplifting Philosophy

Below you'll find a sample program that Cory Gregory uses. It's a dynamic mash-up of varying weightlifting principles. On one day he uses pyramid sets. On another day he does 1,000 bodyweight reps. On ab day, he blasts through 500 reps of differing exercises. He lifts weights, but uses resistance bands and even does cardio. It's powerlifting and CrossFit, endurance and strength. In short, he does damn near everything.

The changes in his program lead to positive changes in his body. "It's hard to define my overall philosophy because I am not really married to any one thing," Gregory says. "I mix up all those things. That has also helped me keep myself stronger."

Gregory's body weight has fluctuated from 170 pounds (photo shoot ready) to 240 pounds (powerlifting), but increasingly, he occupies a middle ground, with flexibility to move quickly in either direction as circumstances dictate. "When I come out of that photo shoot, I might come out with some lower reps and some more powerlifting stuff to put on some size," Cory says. "I'll change it a little bit. We might be powerlifting and all of a sudden I go right back to an Arnold leg day just for fun."

At the Old School Gym, Gregory works out with a group of about 10 guys, each with a different physique and each with his own plan to perfect it. That challenge keeps every member of the group engaged in new activities. Some of the guys in the group are stronger, faster, bigger and more athletic than this MusclePharm exec-after all, he trains with at least one ex-NFL player-but his intensity makes him fit right in.

Busy Schedule

Monday through Friday, Cory's plan is weightlifting oriented, currently fixated on Westside Barbell concepts. His Saturday workout is nuts. It's a 1,000-rep workout: 10 body weight exercises of 100 reps each. Some lifts are weighted, others are raw body weight. After a crazy day like that, it's no wonder he rests on Sundays!

"Sundays I let my hormones relax, get back in check and let my brain kind of heal," Gregory says. "It's hard for me to stay out of the gym."



Some plans ask you to change every other month, to keep you fresh, but Cory can't wait that long. These days he never does the same workout in back-to-back weeks. He changes, changes, changes. New stimuli create new musculature.

Day 1: Back
1
Sumo Deadlift
5 sets, 5 reps
2
One-Arm Dumbbell Row
4 sets, 8 reps (re-hold method)
3
Pullups
4 sets, 8-12 reps (weighted if needed)
4
Lying T-Bar Row
4 sets, 12 reps
5
V-Bar Pulldown
4 sets, 8 reps
6
Seated Cable Rows
4 sets, 12 reps (1/4 rep method)
Day 2: Chest
Note: 28 Method - 7 full reps, 7 slow reps, 7 reps at the top half of the movement, and then 7 final reps at the bottom half of the movement.
1
Barbell Bench Press - Medium Grip
6 sets, 12, 10, 8, 6, 4, 2 reps (increase weight each set; rest 2-3 minutes)
2
Barbell Incline Bench Press Medium-Grip
4 sets, 28 reps (7, 7, 7, 7 reps)
3
Superset
4 sets
Incline Dumbbell Press
4 sets, 12 reps
Bench Dips
4 sets, 12-15 reps
4
Superset
4 sets
Dumbbell Flyes
4 sets, 12 reps
Butterfly
4 sets, 12 reps
5
Bent-Arm Dumbbell Pullover
5 sets, 12 reps
Day 3: Legs
1
Barbell Squat
8 sets, 20, 3, 3, 3, 3, 3, 3, 3 reps (3-rep max)
2
Triset
5 sets
Barbell Lunge
5 sets, 20, 15, 10, 5, 5 reps
Leg Extensions
5 sets, 12 reps
Seated Leg Curl
5 sets, 20, 15, 10, 5, 5 reps
3
Triset
5 sets
Stiff-Legged Barbell Deadlift
5 sets, 20, 15, 10, 10, 10 reps
Ball Leg Curl
5 sets, 12 reps
Standing Calf Raises
5 sets, 20, 15, 10, 5, 5 reps
4
Triset
4 sets
Hyperextensions (Back Extensions)
4 sets, 30 reps
Seated Calf Raise
4 sets, 15-20 reps
Weighted Crunches
4 sets, 20 reps
Day 4: Arms and Shoulders
1
Triset
6 sets
Arnold Dumbbell Press
6 sets, 15, 15, 12, 12, 10, 10 reps
Barbell Curl
6 sets, 15, 15, 12, 12, 10, 10 reps
Triceps Pushdown
6 sets, 15, 15, 12, 12, 10, 10 reps
2
Triset
4-5 sets
Dumbbell Lying One-Arm Rear Lateral Raise
5 sets, 15 reps (per arm)
Barbell Curl
5 sets, 28 reps (28 method)
Bench Dips
5 sets, 20 reps
3
Triset
4-5 sets
Side Lateral Raise
5 sets, 15 reps
Preacher Curl
5 sets, 15 reps
Triceps Pushdown
Perform with Band for speed.
5 sets, 30 reps
4
Superset
4-5 sets
Seated Dumbbell Palms-Up Wrist Curl
5 sets, 20 reps
Seated Dumbbell Palms-Down Wrist Curl
5 sets, 30 reps

Day 5: Rest

Day 6: 1000 Reps Workout
1
Pullups
1 set, 100 reps
2
Suspended Push-Up
1 set, 100 reps
3
Ring Dips
1 set, 100 reps
4
Bodyweight Squat
1 set, 100 reps
5
Chin-Up
1 set, 100 reps
6
Plyo Push-up
1 set, 100 reps
7
Bench Dips
1 set, 100 reps
8
Box Jump (Multiple Response)
1 set, 100 reps
9
Ab Roller
1 set, 100 reps
10
Toe Touchers
1 set, 100 reps

Cory Gregory Fitness 360

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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