Get swole phase 2 pdf

After 16 weeks, i was at 163 pounds i was at a very low body fat percentage from being a long distance runner, currently 169lb as for the program itself, i found that phase 1 and 2 really helped me get stronger. Lean proteins provide the ingredients for creating amino acids in the body. Get swole uses the system refined by bodybuilders and powerlifters from years of training and coaching. Powerlifting with ph3 the summer of strength and swole. Mar 21, 2014 for example, in phase 1 of leg day, we started with 5 sets of 12 reps of exercises. Unlike the first phase of this beginners bodybuilding program, you dont need to start with a fullbody breakin routine.

This is an intense and proven 20 week training program from musclepharm that uses 5 unique phases to help even the hardest of gainers to build muscle or firm. I started the get swole program and just finished the phase one this week. After 3 full days of rest, i was primed and ready to takeon the chest and back routine again. The term swole, as you may guess, is another word for swollen. When i was in basic training we had many cadences songs that we march to, i memorized some, forgot many, but through it all one lyric in particular stuck in my mind, go to war or go to jail the lyric of course was referring to a time when the draft was implemented and that was the reality for many young men. It also focuses a good deal on diet, because realistically, you do need muscle definition to have that pure swole look, so if youre interested in getting. Phase 1 musclepharm the get swole t progr live shredded 12 week 3 phase t workout guide by musclepharm get swole the t workout guide phase. Superset 4 sets of bench press and pullups or lat pulldown 48 reps, rest 1 minute. Upright rows 3 x 812, add 510 lbs to weight used last week. Wohoooo i began working on it in the summer, so it has been in the works for awhile, and is something i am so passionate about, and so excited to share.

Get swole phase 2 legs by get swole phase 2 shoulders and abs by 285 best musclepharm workouts images mp workout of the day get swole phase. Where the overhead press works the front portion of the shoulders and the. This final 4 week phase involves double split workout schedule where you hit all muscles groups twice a week. The foundation phase this is where we shock your body to hell and lay the true groundwork for 12 weeks. It feels like a dream to be able to finally share my postpartum workout guide. This program lasts for 16 weeks and was created by the extraordinary bodybuilder cory gregory.

This 2nd microcycle will really kick things into gear. Follow me as i power through my daily workout regimen. Get swole the t workout guide phase 3 of a 12 week and get swole cory gregory s 16 week muscle building training live shredded the t workout guide phase 1 of 3 a 12 week 8 week program to build shredded shoulders. Below is some more information about the guide, and one of th. Get swole cory gregorys 16 week muscle building trainer. They may very well inquire about usage of illegal performance and enhancers, and many. Phase 1 foundation during the foundation phase weeks 14 of th. Its vastly different than phase 1, which relied more on supersets in the 12rep range, and thats why it works. May 09, 2017 get swole the t workout guide phase 3 of a 12 week and get swole cory gregory s 16 week muscle building training live shredded the t workout guide phase 1 of 3 a 12 week 8 week program to build shredded shoulders. The growth, im sure, has already started throughout the various musculature areas in your body.

Apr 05, 2018 musclepharm if you didn t know already our 12 week get source get swole 5 phase muscle building workout system pete pisani 12 week get swole program musclepharm mp workout of the day get swole phase 2 shoulders and abs by the get swole musclepharm bodybuilders com. Phase two introduces the training technique called pyramid sets. Get a get your swole on mug for your grandma larisa. The musclepharm get swole workout program comes complete with a downloadable pdf. Follow along with me as i complete each workout in every phase by clicking on the name of the phase it will take you to a log of me performing every workout for that phase phase i. Mp workout of the day get swole phase 2 legs by musclepharmpres mp workout of the day get swole phase 2 legs by musclepharmpres mp workout of the day get swole phase 2 legs by musclepharmpres mp workout of the day get swole. Phase 2 of the fast metabolism diet is powerful stuff. John gaines 12 week mass building program musclepharm. Never miss a meal, crush the workouts, and get swole. Romanian deadlifts 3 x 812, add 10 lbs to weight used last week. Superset 3 sets of pushups with cable rows 1015 reps, no rest. Get swole is a weightlifting and workout program that is more of a lifestyle switch than a temporary solution.

Front squat 4 x 812, 6080% 1rm, add 10 lbs to weight used last week romanian deadlifts 3 x 812, add 10 lbs to weight used last week. The tools you need to build the body you want store workouts diet plans expert guides videos tools get swole. I have been very strict on my diet and taking the supplements on schedule as well. Before this workout, i was 155 pounds and just came from running cross country and track. When switching to a new routine, its sometimes a good idea to start in mediumintensity mode for a week, though. The musclepharm get swole workout program comes complete with a downloadable pdf ebook which not only outlines the workouts, but also gives you a comprehensive nutrition plan to follow. This four phase, 16week musclebuilding exercise program makes the time you spend in the gym go further toward building your leanest, most muscular self, regardless of your body type. May 11, 2014 hypertrophyendurance 1 2 minutes rest bt sets. Intentional get swole lose weight is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. You ramp up the volume and intensity to build some serious size.

When you make the lifestyle changes proposed in this training program, youll learn how to add massive size, build serious muscle mass. When switching to a new routine, its sometimes a good idea to start in. Musclepharm get swole workout program beginning phase 1. Get swole cory gregorys 16week musclebuilding training. Jul 19, 20 musclepharm get swole workout program beginning phase 1, week 2. Phase two introduces the training technique of pyramid sets. After 16 weeks, i was at 163 pounds i was at a very low body fat percentage from being a long distance runner, currently 169lb as for the program itself. The workout is known as the cory gregorys get swole workout. During week 10, i performed my heaviest squat day with low bar squats. Front squat 4 x 812, 6080% 1rm, add 10 lbs to weight used last week. Oct 22, 2017 muscle pharm workout program phase 2 doria capes october 22, 2017 get swole phase 2 legs by get swole phase 2 shoulders and abs by 285 best musclepharm workouts images mp workout of the day get swole phase.

People are going to start to question whether or not youre natural. In phase 2, we moved to a pyramid phase, so leg day was exercises for 20, 15, 12, 10 and 8 reps such as squats. Cory finishes up by explaining the remaining phase and how it is designed around traditional body building routines like arnold schwarzenegger made famous. Musclepharm get swole 12 week workout program blog dandk. Get swole 5 phase muscle building workout system jason ferruggia muscle gaining secrets 2 0 pdf 2 day simple a b split by steve traps workout beginner leg dumbbell only home or gym full body workout whats people lookup in this blog. This website uses cookies to ensure you get the best experience on our website. The musclepharm get swole workout program is a 16week leanbulking workout. By sticking with the get swole workout you are going to improve your body appearance so you always look swole. Musclepharm if you didn t know already our 12 week get source get swole 5 phase muscle building workout system pete pisani 12 week get swole program musclepharm mp workout of the day get swole phase 2 shoulders and abs by the get swole musclepharm bodybuilders com. Barbell, bodyweight, dumbbells, ez bar, machines, other author. I take half the described protein due to my smaller starting size and slightly more carbs due to my active lifestyle sport and fitness instructor. Get swole lose weight in individuals who are overweight or obese can reduce health risks, increase fitness, and may delay the onset of diabetes. Follow along with me as i complete each workout in every phase by clicking on the name of the phase it will take you to a log of me performing every workout for that phase. In phase 2, you will take 3 full days off from lifting and focus on recovery and cardio.

Press question mark to learn the rest of the keyboard shortcuts. No more screwing around get ripped, get swole, get shredded guaranteed. Get ready to pack on some serious size and strength. Get swole will teach you to build muscle, add precise size, and become your biggest and best self. Musclepharm get swole workout program beginning phase 1, week 2. I spent some time during my off days throughly reading through the program and watching all of the videos. Get swole phase 2 was designed to push even more growth, leaning on an old school pyramidtype workout to get it done.

Phase 3 was higher reps 3 sets of 15, and phase 4 was 6 days of lifting as opposed to 4, and lower reps 8 reps. I take half the described protein due to my smaller starting size and slightly more carbs due to. By using intense training techniques, you will be able to highlight your newfound muscle and because of the consistent fat burning, your muscles will be revealed and fully defined. Due to the law of specificity, you should train exactly how you compete, i would gradually switch to low bar squats during my last phase of training. Get swole lose weight can either occur unintentionally due to malnourishment or an underlying disease or arise from a. During this phase, cory gregory will instruct you to increase training volume. Youve been wandering around the gym, chances are youve heard the term swole tossing around from time to time. Davey fisher 12 week getting cut program musclepharm source mp workout of the day get swole phase 2 legs by musclepharmpres mp workout of the day get swole phase 2 legs by musclepharmpres mp workout of the day get swole phase 2 legs by musclepharmpres mp workout of the day get swole phase 2 legs by musclepharmpres.

Get swole uses the system refined by bodybuilder, powerlifter, and cover model cory gregory over years of training and coaching. There are so many new terms and sayings floating around these days it can be difficult to keep up. Superset 3 sets of incline dumbell press with bent over dumbbell rows 812 reps, rest 1 minute. And when you do so, youll also begin to notice that your muscles are fuller, your endurance is longerlasting, and you are. Front squat 4 x 812, 6080% 1rm weight used should be much lighter than the front squat weight used for strength days the past 4 weeks romanian deadlifts 3 x 812. Phase three, pump phase overview phase three of get swole introduces you to trisets.

This fourphase, 16week musclebuilding exercise program makes the time you spend in the gym go further toward building your leanest, most muscular self, regardless of your body type. I have recorded some videos of sample meals i eat while i am on the program, tips, food prep and also a few journal entries on how my nutrition is going overall. Dec, 2015 prison is a place with very limited resources yet the common phrase prison swole is a very real thing. Get swole phase 2 get swole phase 2 was designed to push even more growth, leaning on an old school pyramidtype workout to get it done. In week 11, i performed my 2 heaviest squat days with low bar squats. Sep 29, 2017 by sticking with the get swole workout you are going to improve your body appearance so you always look swole. Musclepharm get swole workout guide sixpacksmackdown. This is an intense and proven 20 week training program from musclepharm that uses 5 unique phases to help even the hardest of gainers to build muscle or firm up. With the amount of information floating around the internet on getting shredded or getting ripped, its nearly impossible to narrow down the information that actually will help you. May 15, 2018 phase 1 musclepharm the get swole t progr live shredded 12 week 3 phase t workout guide by musclepharm get swole the t workout guide phase 3 of a 12 week and whats people lookup in this blog. For example, in phase 1 of leg day, we started with 5 sets of 12 reps of exercises. Superset 3 sets of cable flys and straight arm pulldown 1015 reps, no rest. Give and receive motivation necessary to get huge by sharing pictures you find inspiring.