gEt SWOLE -

PHASE 1

DiEt + trAining SEriES

gEt SWOLEDiEt + trAining gUiDE

Laron LandryPro Football suPerstar

http://musclepharm.com/trainer/bizzy-diet


http://www.bodybuilding.com/

gEt SWOLE + TRAINING GUIDE

TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole

FOOD LiSt

MEAtS:

• Chicken•Mackerel• Salmon• Tuna• LeanBeef• Jerky• Turkey• LunchMeatHam• LunchMeatRoastBeef• Eggs

VEgEtAbLES:

• Asparagus• BambooShoots• BeanSprouts• BeetGreens• BokChoyGreens• Broccoli• Cabbage• Cauliflower• Celery• Chards• Chicory• CollardGreens• Cucumber• Endive• Escarole• Garlic

CArbOHYDrAtES:

• BrownRice• SweetPotato• Quinoa•Oatmeal•WholeWheatBread• EzekielBread•WholeWheatSpaghetti• Yams• Barley• RyeBread• PumpernickelBread

FAtS:

• Avocado• Almonds• Cashews•OliveOil•WholeOrganicButter•Walnuts• KidneyBeans• BlackBeans• BrazilNuts

FrUitS:

• Apples• Strawberries• Papaya• Pears• FreshPrunes•Orange•Grapefruit• Kiwi• Peaches

COnDiMEntS + SEASOningS:

• SpicyMustard• HotSauce• CrushedRedPepper•Mrs.DashOriginalBlend•Mrs.DashFiestaLime•Mrs.DashExtraSpicy•Mrs.DashTomatoBasilGarlic•Mrs.DashLemonPepper

• Kale• Kohlrabi• Lettuces•Mushrooms•MustardGreens• Parsley• Radishes• SaladGreens• Sauerkraut• SpinachStringBeans• SummerSquashes• TurnipGreens•Watercress• YellowSquash• ZucchiniSquash





PHASE 1: WEEKS 1–4

EX. tiME: 10:00am

Mid-Morning

SUPPLEMEnt:

COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater& 2oz.ofheavywhippingcream.

FOOD:

NoFood

EX. tiME: 7:00am

WakeUp

SUPPLEMEnt:

RE-CON®:1/2scoop*Takewith8-12oz.ofwater.

ARMOR-V™:6capsules*Takewith8-12oz.ofwater.

FOOD:

• 3wholeeggs• 1/4cupoatmeal• 1cupoffruit

EX. tiME: 1:00pm

Lunch

SUPPLEMEnt:

NoSupplement

FOOD:

Choose From Food List:Meat: 8oz.Carbohydrate: 1/2cup

Ex: 8oz.oftunaandmediumsweetpotato



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EX. tiME: 7:00pm

Dinner

SUPPLEMEnt:

NoSupplement

FOOD:

Choose From Food List:Meat: 8oz.Carbohydrate: 1cupVegetables:2cups

Ex: 8oz.oftuna,mediumsweetpotato,2cupsofbroccoli

EX. tiME: 4:00pm

Mid-Evening

SUPPLEMEnt:


FOOD:

NoFood

EX. tiME: 10:00pm

Pre-Sleep

SUPPLEMEnt:


Z-CORE PM™:1capsule

FOOD:

NoFood







http://www.bodybuilding.com/store/musclepharm/z-core-pm.html







SUPPLEMEntS: PRE-WORKOUT

ASSAULT™1scoopwith8-12oz.ofwater20-30minutesbeforeworkout.

SUPPLEMEntS: POST-WORKOUT

RE-CON®1/2scoopwith8-12oz.ofwaterimmediatelyafterworkout.

BCAA 3:1:2™6capsuleswith8-12oz.ofwaterimmediatelyafterworkout.

CREATINE3scoopswith8-12oz.ofwaterimmediatelyafterworkout.

MOnDAY: CHEST + BACK

*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.

EXErCiSE SEt/rEPS trAining tiP

SuperSet

WideGripPull-Ups 5xfailure

FlatBench 5x12

SuperSet

InclineDumbbells 5x12

SeatedRow 5x12

SuperSet

WideGripPull-Ups 5xfailure

ChestFly 5x12

SingleDumbbellPull-OverAcrossBench 6x12

tUESDAY: LEGS + ABS



SuperSet

Squats 5x12

LegPress 5x12

SuperSet

StiffLegDeadLift 5x12

HamstringCurl 5x12

SuperSet

BarbellLunges 5x12

WeightedCalfRaises 5x12

AbWheel 50



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WEDnESDAY: ARMS



SuperSet

ArnoldCheatCurls—StraightBar 6x8

InclineFrenchPress 6x8

SuperSet

InclineAlternatingDumbbellCurls 5x6,5-secondtwist,then4more

StraightBarPush-Downs 5x20,20x1/4rep

SuperSet

BenchDips 5xfailure

PreacherCurlMachine 5x30

tHUrSDAY: SHOULDERS + ABS



SuperSet

MilitaryPress—Bar 5x12

UprightRows 5x12

SuperSet

LateralRaises 5x12

FullFrontals 5x12

AbWheel 1x100

FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER

* InPhase1,youwilltake3fulldaysoffandfocusonrecovery.Growthoccurswhenyouarenotinthegym.

rECOVErY:• 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup• TakeARMOR-V™withbreakfast• 1/2scoopofRE-CON®with8-12oz.ofwateratlunch• BCAA3:1:2™andZ-COREPM™priortobed

*ThiswillhelpyoumaintainyourintensityintrainingonMonday.











PHASE 2






PHASE 2: WEEKS 5-8

EX. tiME: 10:00am

Mid-Morning

SUPPLEMEnt:


FOOD:

2oz.ofnutsofchoiceand1cupoffruit

EX. tiME: 7:00am

WakeUp

SUPPLEMEnt:



FOOD:

Choose One of the Following:Option 1) 3wholeeggs,1/4cupoatmeal,

1cupoffruitOption 2) 2eggwhites,1cupoffruit,

1/4cupofyogurtOption 3) 2stripsoforganicturkeybacon,

1cupoffruit,1/4cupofyogurt

EX. tiME: 1:00pm

Lunch

SUPPLEMEnt:

NoSupplement

FOOD:

Choose From Food List:Meat: 10oz.Carbohydrate:1/2cup

Ex: 10oz.oftunaandmediumsweetpotato














EX. tiME: 7:00pm

Dinner

SUPPLEMEnt:

NoSupplement

FOOD:

Choose From Food List:Meat: 8oz.Carbohydrate: 2cupsVegetables:2cups


EX. tiME: 4:00pm

Mid-Evening

SUPPLEMEnt:


FOOD:

1cupoffruit

EX. tiME: 10:00pm

Pre-Sleep

SUPPLEMEnt:



FOOD:

1cupoffruit

PHASE 2: WEEKS 5-8



















UnderGripPull-ups 4xfailure

InclineBenchPress 12,10,8,6

SeatedRow 12,10,8,8,8

FlatBench 5x5

WideGripPulldowns 15,12,10

Chestflywith4countstretchatbottom 5x5

tUESDAY: LEGS


Squats 20,15,12,10,8

LegPress 20,15,12,10,8

LegExtension 25,20,15,10

HamstringCurl 20,15,10,5

CalfRaises 25,20,25,20

PHASE 2: WEEKS 5-8















WEDnESDAY: ARMS

*Agiantsetisaback-to-backgroupingofmultipleexerciseswithnorestin-betweenexercises.


Larry Scott giant

DumbbellPreacherCurl 5x10:5fullreps,5halfreps Dumbbellsfirstset,straightbarsecondset,reversecurlthirdset

StraightBarPreacherCurl 5x10:5fullreps,5halfreps

ReversePreacherCurl 5x10:5fullreps,5halfreps

BicepCurlMachine 5x30

Close-GripbarbellBenchPress 5x5

TricepRopePushdown 4x40reps:20fullreps,20partialreps

BenchDips 5xfailure

StraightbarPushdowns 4x40:20fullreps,20partialreps



MilitaryPress—Bar 15,12,10

MilitaryPressDumbbells 12,10,8

LateralRaises 20,15,12,10

FullFrontals 5x5

BarbellShrug 5x5 5countatthetopandbottom

Abs 100

FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER + CARDIO

* InPhase2,youwilltake3fulldaysofffromliftingandfocusonrecoveryandcardio.

CArDiO:20-30minutesofcardio,applytowhateverequipmentisavailable(ex.stairstepper,jumprope,treadmill,etc.).Alternate1minuteintensethen1minutesteady.

rECOVErY:• 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup• TakeARMOR-V™withbreakfast• 1/2scoopofRE-CON®with8-12oz.ofwateratlunch• BCAA3:1:2™andZ-COREPM™priortobed


PHASE 2: WEEKS 5-8











PHASE 3






PHASE 3: WEEKS 9-12

EX. tiME: 10:00am

Mid-Morning

SUPPLEMEnt:


FOOD:

1cupofcottagecheeseand1cupoffruit

EX. tiME: 7:00am

WakeUp

SUPPLEMEnt:



FOOD:

Choose One of the Following:Option 1) 4wholeeggs,2slices

oforganicturkeybaconOption 2) 2wholeeggs,2slicesoforganic

turkeybacon,1cupoffruitOption 3) 2wholeeggs,1cupofcarbs

EX. tiME: 1:00pm

Lunch

SUPPLEMEnt:

NoSupplement

FOOD:

Choose From Food List:Meat: 10oz.Carbohydrate: 2cups

Ex: 10oz.oftunaand2cupsofbroccoli












EX. tiME: 7:00pm

Dinner

SUPPLEMEnt:

NoSupplement

FOOD:

Choose From Food List:Meat: 10oz.Carbohydrate: 2cupsVegetables:2cups


EX. tiME: 4:00pm

Mid-Evening

SUPPLEMEnt:


FOOD:

NoFood

EX. tiME: 10:00pm

Pre-Sleep

SUPPLEMEnt:



FOOD:

1cupoffruit

PHASE 3: WEEKS 9-12


















*Atri-setisaback-to-back-to-backgroupingofyoursets,alternating,withnorestin-between.Doingall3exercisesoncethroughisaset.


tri-Set

DumbbellPress 4x12

InclineDumbbellPress 4x12

DumbbellFly 4x12

tri-Set

FlatBench 4x12

CableCrossover 4x15

InclineDumbbellFly 4x12

tri-Set

Pull-Ups 4x15

DumbbellPull-Overs 4x15

SeatedRows 4x15

tri-Set

Pull-Downs 4x15

T-BarRow 4x15

StiffArmCableCrossover 4x15

tUESDAY: LEGS



tri-Set

Squats 3x15

LegPress 3x15

LegExtension 3x15

tri-Set

StiffLegDeadlift 3x15

HamstringCurls 3x15

WalkingLunges 3minutes

PHASE 3: WEEKS 9-12















WEDnESDAY: ARMS



tri-Set

PreacherCurls 4x15

ForeheadCurls 4x15

HammerCurls 4x15

tri-Set

3-WaySkullCrushers3x20tonose,3x20toforehead,3x20tobehindhead

CloseGripPreacherCurls 3x30

StraightBarPush-Downs 3x30




ArnoldPress 4x20

tri-Set

DumbbellMilitaryPress 4x20

LateralRaises 4x20

FrontRaises 4x20

Shrugs 20 2countatthetopandbottom

AbWheel 100

FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER + CARDIO

* InPhase3,youwilltake3fulldaysofffromliftingandfocusonrecoveryandcardio.

CArDiO:20-30minutesofcardio,applytowhateverequipmentisavailable(ex.stairstepper,jumprope,treadmill,etc.).Alternate1minuteintenseand1minutesteady.

rECOVErY:• 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup• TakeARMOR-V™withbreakfast• 1/2scoopofRE-CON®with8-12oz.ofwateratlunch• BCAA3:1:2™andZ-COREPM™priortobe


PHASE 3: WEEKS 9-12











PHASE 4






PHASE 4: WEEKS 13-16

EX. tiME: 10:00am

Mid-Morning

SUPPLEMEnt:

No Supplement

FOOD:

1cupof1%cottagecheese

EX. tiME: 7:00am

Breakfast

SUPPLEMEnt:


FOOD:

• 5Eggwhites• 1/2cupofcarbs• 1/2cupoffruit

EX. tiME: 6:30am

WakeUp

SUPPLEMEnt:

BCAA 3:1:2™:6-8capsules*Takewith8-12oz.ofwater.

SHRED MATRIX™:2-3capsules*Takewith8-12oz.ofwater.

FOOD:

NoFood







http://www.bodybuilding.com/store/musclepharm/shredmatrix.html






EX. tiME: 4:00pm

Mid-Evening

SUPPLEMEnt:

NoSupplement

FOOD:

Fat: 1cup

EX. tiME: 12:30pm

30MinutesBeforeLunch

SUPPLEMEnt:

SHRED MATRIX®:2-3capsules*Takewith8-12oz.ofwater.

FOOD:

NoFood


EX. tiME: 1:00pm

Lunch

SUPPLEMEnt:

ARMOR-V™:3capsules* Takewith8-12oz.ofwater

FOOD:

Meat: 8oz.Vegetables: 2cups

*CookinOliveOil










EX. tiME: 7:00pm

Dinner

SUPPLEMEnt:

NoSupplement

FOOD:

Meat: 8oz.Vegetables:2cups

*CookinOliveOil

EX. tiME: 10:00pm

30-45MinutesBeforeBed

SUPPLEMEnt:

COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater


RE-CON®:1/2Scoop*Takewith8-12oz.ofwater

FOOD:

NoFood

Off days on Sundays are truly an off day. Stay on top of your supplement regimen; however, instead of 5 meals, eat only 3 meals. Stay away from fried foods, fructose corn syrup and processed carbohydrates, but don’t stay away from carbohydrates completely. Trust in the plan and your body will adjust within the first couple weekends.













PHASE 4 iS DiFFErEnt tHAn ALL OtHEr PHASES: you get to picK ONE OF THE TWO eXerciSeS LiSteD For eacH Day.





MOnDAY: CHEST + BACK (WORKOUT #1)

*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.Doingasetofeachexerciseoncethroughisaset.


SuperSet

Wide-GripChin-Ups 5x15

FlatBench 5x12 Slow,usea3countdownandup

SuperSet

Under-GripChin-Ups 5x12

InclineBarbellPress 5x12 Slow,usea3countdownandup

tri-Set

ChestFly 4x15

Dips 4x12

Alternate on of the following:• DumbbellPull-Over• CableCrossover• HammerStrengthMachine

3-5x15

Abs, chose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch

100

MOnDAY: CHEST + BACK (WORKOUT #2)



SuperSet

BenchPress 5x12

T-BarRows 5x12

SuperSet

InclineBarbellPress 5x12

Under-GripWeightedChin-Ups 5x12

SuperSet

DumbbellPull-Over 5x12

CableCrossover 5x20

Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch

100















tUESDAY: ARMS (WORKOUT #1)



SuperSet

StraightBarCurls 5x15

BenchDips 5x12

SuperSet

InclineCurls 5x8,5counttwistthen4more

BenchDips 5x30

SuperSet

PreacherCurls 5x12

TricepPush-Down 5x20

ForearmCurls 3x20


100

tUESDAY: ARMS (WORKOUT #2)

*ArmGauntlet:setup7-8armexercisesanddo15repsforbicepsand20repsfortricepsfor5sets.


arM gauntLet

TricepPush-Down 20

TricepBandPress-Down 20

StraightBarCurls 15

PreacherCurl 15

SkullCrusher 20

BenchDips 20-30

InclineDumbbellCurls 8,twist5count,thendo4more


100







WEDnESDAY: LEGS (WORKOUT #1)


Squat 12x12

LegExtensions 10x12

HamstringCurls 10x10 Heavyaspossible

SeatedCalfMachine 28method,2-3sets

StandingCalfMachine 28method,2-3sets


100

WEDnESDAY: LEGS (WORKOUT #2)



HeavyDeepSquats 8x8

LegPress 4x20

SuperSet

LegExtensions 4x15

HamstringCurl 4x15

SuperSet




100







tHUrSDAY: CHEST + BACK (WORKOUT #1)



SuperSet

Wide-GripChin-Ups 5x15

FlatBench 5x12 Slow,usea3countdownandup

SuperSet

Under-GripChin-Ups 5x12

InclineBarbellPress 5x12 Slow,usea3countdownandup

tri-Set

ChestFly 4x15

Dips 4x12

Alternate on of the following:• DumbbellPull-Over• CableCrossover• HammerStrengthMachine

3-5x15


100

tHUrSDAY: CHEST + BACK (WORKOUT #2)



SuperSet

BenchPress 5x12

T-BarRows 5x12

SuperSet

InclineBarbellPress 5x12

Under-GripWeightedChin-Ups 5x12

SuperSet

DumbbellPull-Over 5x12

CableCrossover 5x20


100







FriDAY: ARMS (WORKOUT #1)



SuperSet

StraightBarCurls 5x15

BenchDips 5x12

SuperSet

InclineCurls 5x8,5counttwistthen4more

BenchDips 5x30

SuperSet

PreacherCurls 5x12

TricepPush-Down 5x20

ForearmCurls 3x20


100

FriDAY: ARMS (WORKOUT #2)

*ArmGauntlet:setup7-8armexercisesanddo15repsforbicepsand20repsfortricepsfor5sets.


arM gauntLet

TricepPush-Down 20

TricepBandPress-Down 20

StraightBarCurls 15

PreacherCurl 15

SkullCrusher 20

BenchDips 20-30

InclineDumbbellCurls 8,twist5count,thendo4more


100







SAtUrDAY: LEGS (WORKOUT #1)


Squat 12x12

LegExtensions 10x12

HamstringCurls 10x10 Heavyaspossible




100

SAtUrDAY: LEGS (WORKOUT #2)



HeavyDeepSquats 8x8

LegPress 4x20

SuperSet

LegExtension 4x15

HamstringCurl 4x15

SuperSet

SeatedCalfMachine 5x15

StandingCalfMachine 5x15


100

SUnDAY: REST + RECOVER

*Usethisdaytorestandrecoverfromtheweek’sworkouts.




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