Getting Swole, is the only real goal anyone has in 2022; besides having a full tank of gas. This 20 Week’s Muscle Building Training Program from Bodybuilding.com seems like a great option. To see what’s what, let’s dig into the program.
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About the Creator: Cory Gregory
Cory is one of the leading fitness entrepreneurs, opening his first gym at the ripe age of 20. He then proceeded to not only increase his knowledge on training and nutrition but also ended up co-owning the Old School Gym in Pataskala, Ohio. Cory also has accomplishments as a Nutrition Entrepreneur:
- Co-founded MusclePharm in 2006
- Founded Max Effort Muscle in 2016
- Founded Corygfitness.com, a website for individuals to learn about Nutrition and Training
Cory is not just a businessman, but also a highly decorated athlete. He has competed in 15 drug-free bodybuilding events (winning his Pro Card in 2019) as well as competing in 30 drug-free powerlifting competitions. His best lifts at 198 lbs body weight are:
- 550lbs Squat
- 575lbs Deadlift
- 540lb Squat (At 181lbs)
Safe to say Cory knows his way around a barbell. But being good at lifting weights is really just half the equation. Having some form of formal education in the physiological realm will make a great difference, and luckily, Cory has that too:
- Exercise Specialist Certificate
- NESTA Nutrition Coach
- Crossfit Level 1 Trainer Certificate
- Certified by Westside Barbell
As you can see, Cory is not only extremely experienced when it comes to training, but he has a vast amount of knowledge as well. With this mountain of knowledge, Cory has trained hundreds of clients either in person or via his online site. These are the reasons he has the ability to write programs like the one we’re discussing today.
Get Swole: 20-Week Muscle-Building Trainer Overview
The Get Swole: 20-Week Muscle-Building Trainer has the overarching goal of building Lean Body Mass. It differentiates itself from other programs like Andy Speer’s Total Fitness by being strict yet simple – going back to the basics in a sense. Let’s look at a quick overview:
- Fitness level: Intermediate
- Duration: 16 Weeks
- Workouts per week: 4 – 6 Workouts per Week
- Average workout duration: 60 – 90 Minutes
- Equipment needed: Full Gym
- Goal: Build Muscle
Many of us have tried bulking, and either failed because we ate too little, or more likely, failed because we ate too much – a dirty bulk. This is not what this program is about. The goal of this plan is to build lean muscle mass over the course of 20 weeks.
To see muscle mass growth without the addition of fat mass through specific training techniques, periodization, as well as specific Nutrition and Supplementation guides. This of course needs a strict Nutrition and Supplementation schedule as well, which Cory does provide in this program.
Get Swole Details
The program takes the phase approach like James Grage’s Rewired and is split up into four different phases of training: Foundation, Pyramid, Pump, and Detail. It also includes Nutrition and Supplementation guides – so let’s break all of these down, shall we.
Phase 1: Foundation
Designed to literally build the Bodybuilding foundation for either someone who is sort of new to Bodybuilding training, or someone who is coming from a different style of training like Powerlifting. You’re going to be huffin’ and puffin’ because like Kris Gethin’s DTP: 4 Weeks to Maximum Muscle, this is High Volume Training!
30 – 36 Working sets per session, four training days per week, and with a bunch of supersets, you’re going to be expending a tonne of energy in this phase. It’s also going to allow you to build a great mind to muscle connection which is going to be pivotal moving forward.
Phase 2: Pyramid
This phase dials down the extreme volume of the first phase, lucky you! And replaces it immediately with insane heavy iron! Hah, you thought you could rest! You start your sets with higher reps in lower weight, and then move up to lower reps with higher weight.
This is an old-school technique that is proven to help increase muscle mass and strength. You’ll also start doing some HIIT (High-Intensity Interval Training) Cardio on rest days to help you maintain leanness and cardiovascular fitness. The goal of this phase is to build an insane amount of strength without losing total body composition.
Phase 3: Pump
The Pump phase is some twisted combination of a shredding and massing phase. With both high volume and high-intensity workouts, it’s time to really demand some change from your muscles with a novel stimulus.
Essentially, the Pump phase follows your mini-massing phase of the four weeks prior and aims to polish your look. Not the full-blown shredding phase yet, but we’re getting there step by step.
The exercises are constructed in Tri Sets – three different exercises with no rest in between! High volume, but still driven to use as much weight as you can – this is definitely the most challenging phase.
Phase 4: Detail
The Detail phase is actually formulated based on training popularized by Arnold Swazernegger, incorporating high-frequency training. This means you’ll be training a muscle group more often during the week, probably to upset the reduction in calories in this phase.
Stimulate the muscle more often, and you’ll have a greater chance to retain said muscle (granted you rest enough). You’ll also be introduced to new patterns like “The Arm Gauntlet” which is essentially a giant set for your bi’s and tri’s to really get them burning – it is the detail phase after all!
The Nutrition plan reflects that of a lean bulking plan, just enough calories to get you to gain muscle mass, but not quite enough to turn you into the Michelin Man! Nutrition is split up into two phases, reflecting where your calories will come from:
- 50% Protein
- 40% Fats
- 10% Carbs
- 40-50% Protein
- 30% Fats
- 20% Carbs
You’ll be consuming these calories across 5 – 6 meals per day, as that can make getting that amount of food in a bit easier. The diet is actually very protein-heavy, and therefore rich in protein shakes – better wash those shakers!
The diet is lacking in carbohydrates, so you’ll have to double down on a lot of veggies, especially those that are not calorically dense. This is good, as the plan dictates that your calories should come from whole foods, and you should try to limit the amount of processed food in the diet.
Thankfully, the info gives more guidance than the Bizzy Diet: 21-Day Fitness Plan we reviewed in the past.
The Supplement guide is extremely direct and to the point!
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3 Benefits of the Get Swole Program
- Simple and Easy to Understand: Some training programs can be hard to grasp, with percentages of lifts or complicated meal timings, the Get Swole program tells you what you need to know and sends you on your way.
- Definitely a Lean Bulk Program: Often we see Bulking Guides just detailing “Eat everything you can” – it’s nice to see a program that is focused on quality lean gains with Nutrition to match this philosophy.
- Extra Phase: Included in the Package is the “Get Swole’s legendary bonus phase” which is done after you’ve completed the other four phases. The goal of this phase is to drive Anabolism through the roof and make those muscles grow ASAP.
3 Drawbacks of the Get Swole Program
- Few Rest Days: The program will reflect that you should train for multiple days on end, without a rest day in between. If you are an experienced lifter who can lift a lot of weight, the cumulative volume by day four might be too much to perform optimally.
- Diet can be Pricey: As you will have seen, the diet is extremely rich in protein and dietary fats. This could make your grocery bill quite expensive, as these are typically the two most expensive macros.
- High Volume Training: If you are someone who isn’t particularly fond of doing extremely high volume training, this isn’t really the plan for you. Not necessarily a con, but definitely something to consider.
Get Swole Trainer – Final Thoughts
The Get Swole Trainer is definitely a great plan if your goal is clean and lean gains. With most of the macros coming from protein, this is excellent to build strength and a decent amount of lean mass. Be ready for tons of volume and supersets, as Cory has constructed the training to be built around these two principles.
Of course, nothing is perfect. For one, the lack of rest days is really going to hinder the progress of naturally strong individuals, and the diet is going to be inaccessible to some.
Overall, the plan is still a very good one at that, if your goal is simplicity and a lean bulking experience.
Rating: 3.5 out of 5