A Quick Guide to the Much-Talked About Muscle Pharm Workout – Get Swole

Muscle Pharm Workout is proof that the company (MusclePharm) doesn’t just offer a wide array of supplements and diet plans, but workouts as well. One of their more popular workout programs is Get Swole, a 20 week training program divided into five phases designed to build muscles and increase muscle endurance. If you’re already in reasonable shape, this workout program will firm up your muscles.

The Phases

Each phase lasts for 4 weeks and after you’re complete with the cycle, may be repeated as often as you like.

  • Phase 1: this will serve as the foundation for the rest of the program and while it’s the beginner’s phase, still challenging.
  • Phase 2: the focus will be on building upon the first four weeks of your training and stimulate growth.
  • Phase 3: the emphasis is on building muscle volume and tone, and is the most intense yet.
  • Phase 4: this is like the cutting phase in bodybuilding.
  • Phase 5: your goal is to pack on more muscles in this stage.

Phase 1 in Detail

Let’s start with the MusclePharm workout routines.

Monday: Back and Chest

Workouts include 5 sets of the following: Wide Grip Pull Ups, Bench Press, Incline Dumbbell Bench Press, Seated Cable Row and Dumbbell Pullover. All sets have 12 reps each except for the Wide Grip Pull Ups which is up to failure.

Tuesday: Abs and Legs

Workouts: Squat, Leg Press, Stiff Leg Deadlift, Leg Curl, Barbell Lunge, Weighted Calf Raise and Ab Wheel. All the workouts are 5 sets with 12 reps, except for the Leg Press with 6 sets and 12 reps and the Ab Wheel with 50 reps.

Wednesday – Arms

Workouts: Arnold Barbell Cheat Curls, Incline French Press, Incline Dumbbell Curl, Straight Bar Cable Extension, Bench Dip and Machine Preacher Curl. The Arnold Barbell Cheat Curls and Incline French Press are 6 sets with 6 reps, while the Incline Dumbbell Curl has 5 sets and 4 reps. The Bench Dip is until failure and the Machine Preacher Curl is for 5 sets with 20 reps.

Thursday – Shoulders and Abs

Workouts: Military Press, Upright Row, Lateral Raise, Full Frontals and Ab Wheel. All are for 5 sets with 12 reps except for the ab wheel with 50 reps.

Phase 2

Monday: Chest and Back

Workouts: Chin Up, Incline Bench Press, Seated Cable Row, Bench Press, Wide Grip Lat Pull Down and Dumbbell Flye. All are 5 sets with 5 to 8 reps each.

Tuesday – Legs

Workouts: Squat, Leg Press, Leg Extension, Leg Curl, Calf Raise, all for 5 sets with 25 reps or 4 sets with 20 reps. 

Wednesday – Arms

Workouts: Scott Preacher Curls, Machine Curls, Close Grip Bench Press, Rope Tricep Extensions, Bench Dips and Cable Tricep Extensions. These are 5 sets until failure. 

Thursday – Shoulders and Abs

Your Muscle Pharm workout of the day are the following: Military Press, Overhead Dumbbell Press, Lateral Raise, Full Frontals, Barbell Shrug and Ab Wheel Rollouts. For the Military Press and the Overhead Dumbbell Press, it is 3 sets and 15 reps, and for the Lateral Raise it is 4 sets with 20 reps. Both Full Frontals and Barbell Shrug require 5 sets with 5 reps. For the ab wheel rollouts it is 100 reps. 

Friday, Saturday and Sunday – Cardio (20 to 30 minutes. You can use treadmill, jump rope, etc.)

Phase 3

The workout schedule is similar to phase 2 but with harder routines.

Monday – Chest and Back

Workouts: Dumbbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Flye, bench press, Cable Crossover, Wide Grip Pull Ups, Lat Pull Down and T-bar Row. All of these are for 4 sets with 15 reps each.

Tuesday – Legs and Abs

Workouts: Squat, Leg Press, Leg Extension, Stiff Leg Deadlift, Leg Curl and Walking Lunges. All of these are for 3 sets with 15 reps except for the Walking Lunges which requires just 1 set for 10 minutes.

Wednesday – Arms

EZ Bar Preacher Curl, Forehead Curl, Hammer Curl, 3 Way Skullcrushers, Close Grip Preacher Bench and Cable Tricep Extensions.  The first three routines are 4 sets with 15 reps while the 3 Way Skullcrushers is 1 set with 20 reps and the Close Grip Preacher Bench and the Cable Tricep Extensions are 1 set with 100 reps. 

Thursday – Shoulders and Abs

For Thursday you will be doing 4 sets and 20 reps of the Overhead Dumbbell Press, Lateral Raise, the Barbell Shrug and Front Dumbbell Raise.

Friday, Saturday and Sunday – Cardio

Phase 4

Phase 4 of your MusclePharm training is more of a cutting phase and is focused on shedding excess body fat. For Phase 4 you’ll follow the muscle workout schedule in phase 3 but center more on wide grip pull ups, bench presses, chest dips and incline bench presses with 5 sets and 15 reps each.

For your arm workouts you can do barbell curl, bench dips, incline dumbbell curl, forearm curls and cable crunches. The rest of the workouts for your legs and other muscles are similar to Phase 3 but with more reps.

Phase 5

The objective in Phase 5 is to add more mass in typical bodybuilding style. During this period you can perform many of the same routines as you did in Phase 3 and Phase 4, but the emphasis will be on barbell / dumbbell and compound movements. You can do the weightlifting routines given earlier as well as push ups, bench presses, cable crunches and seated cable rows.


All the workouts mentioned here can be performed in the gym with barbells and other gym equipment. The workouts, although they appear to be difficult (they are) can be done provided you are sincere and serious when it comes to getting in shape. While these workout routines won’t produce changes overnight, you will notice changes in your physical appearance and endurance as the weeks pass by, that is guaranteed. 

At the same time you should take supplements for workouts to enhance the effect and also go on a healthy diet. And the best place to get these supplements is at Muscle Pharm as they are clinically proven effective and safe.