Muscle’s mad scientist, Cory Gregory doesn’t follow the cookie cutter lifting routine you’ve read about elsewhere. His is a unique blend of hard science blended with an unparalleled enthusiasm for hard work. Use the Cory Gregory workout to look unconventionally stacked
Cory Gregory Workout Principles
Welcome to my crazy. That’s what I tell people when they join my site at corygfitness.com. I say this because I enjoy the art of programming and have personally learned from some of the best names on the planet such as: Arnold, Louie, John Broz, Dr Eric Serrano and the list goes on.
I am a mix and match of their advice wrapped into a world wind of intensity that achieves multiple goals.
See, I want be lean, strong and athletic so my programming in the ‘Get Stacked’ series does just that. I have learned and grown so much as a lifter in the last 5 years that I’ve added two elite powerlifting totals to my skill set, 4-5 more magazine covers and a host of new athletic skills since I started programming in the following ways.
This is why I wanted to bring the TRAIN reader a fully-fledged 4-week plan to show them the same value I bring to my GetStacked members.
This plan should be repeated for 4 weeks and while this is 12.0 version I am currently releasing V24 when this magazine hits stands. What I always hope to accomplish my so called crazy, is to keep the body guessing, sparking new strength while also maintaining a conditioning level that anyone would be proud of at the pool.
The fellas that follow these programs are having literally their cake and eating it too, by becoming leaner, larger and more athletic. Give it a try to make sure your training is ruthlessly ticking every single box.
The fellas that follow these programs are having literally their cake and eating it too, by becoming leaner, larger and more athletic. Give it a try to make sure your training is ruthlessly ticking every single box.
Your weekly run down in Cory G’s world
All power: 1x a week
Chest and back: 3x a week
Arms: 3x a week
Shoulders: 3x a week
Legs: no, it’s not a typo when you see squats every damn day, even on arms day.
Your Cory Gregory workout starts here
MONDAY – Power Mondays – The Big 3
10-minute bike warm-ups
Walking lunges (3 minutes)
Back squat: wrapped up “paused” max
*with belt 3,3,3,1,1,1,1 ; paused 1 second in the bottom
*use wraps (if you don’t have wraps, use knee sleeves if possible)
Deadlift
Week 1
Rack pull (conventional stance)
set up in a squat rack or off of mats (the bar should sit at the mid-shin level)
Work to a 1 rep max for the day
Week 2
2 plate deficit deadlift (conventional stance)
4″ deficit (2 steel plates or one 45 lb. Bumper plate)
work to a 1 rep max for the day
Week 3
sumo deadlift (from floor)
wide sumo stance with feet pointed out at 45 degree angle
use bands if you have access to them
work to a 1 rep max for the day
Week 4
1 plate deficit deadlift (sumo stance)
wide sumo stance with feet pointed out at 45 degree angle
2″ deficit (1 steel plate or 25 lb. Bumper plate)
work to a 1 rep max for the day
Bench press max work
Warm-up: 20 reps (bar only)
Then whatever rep count programmed below for a max press work
Example 5 rep max (5,5,5,5,5,5)
Week 1: work up to a 5 rep max
Week 2: work up to a 3 rep max
Week 3: 1 rep close grip max (narrow grip) ; work to 1 rep max
Week 4: 1 rep incline bench max (use incline bench) ; work to 1 rep max
Extra work sets — 5 set superset
Leg extensions: 15 reps
Leg curls: 15 reps
GPP — General Physical Preparedness — 5 set superset
Glute-ham developer: 15 reps (add weight if needed)
Toes 2 bar: 10 reps (add ankle weights if needed)
Ab wheels: 20 reps
Tricep straight bar pushdowns: 20 reps
Durability – GPP: metabolic magic
Lunges
400m for power
800m for conditioning
*pick one only and add a vest if you are a boss (40 lb. Vest is standard)
TUESDAY “I can’t believe this pump”
Front squat
*no belt ; work to a 1 rep max
*1,1,1,1,1,1,1
Chest & back warm-up pump — 4-6 set superset
Push-ups: 20-30 reps
*use a deficit (use push up rack or dumbbells)
Pull-ups: 10-20 reps
*scale as needed (ex. Wide grip pulldowns)
Incline barbell pump killa — 5 set superset
Incline barbell bench (use between 95-135lbs) ; till failure
Super wide grip pull-downs: 10-12 reps
*high touch point on chest & wide grip on barbell (pointer finger on, or outside the rings)
Detail sets — 5 set superset
Dumbbell chest fly: 15 reps
V-bar pull-downs: 10-20 reps
Stretch finisher — 5 set superset
Dumbbell pullovers: 15 reps
Dips: 10-20 reps (add weight if needed)
GPP – General Physical Preparedness — 3 set superset
Glute-ham developer: 15 reps (add weight if needed)
Toes 2 bar: 10 reps (add ankle weights if needed)
Ab wheels: 20 reps
Tricep straight bar pushdowns: 20 reps
Durability – GPP – metabolic magic
Lunges
400m for power
800m for conditioning
*pick one only and add a vest if you a boss (40 lb. Vest is standard)
WEDNESDAY “Holy smokes I’m stacked”
Front squat
work up to a 3 rep max without a belt
3,3,3,3,3
Warm-up pump
Barbell curls with 45 lb. Bar: 100 reps straight (*rule is you can’t set the bar down*)
Bench dips: 100 reps
Lateral raises (10-20lbs): 100 reps (*rule is you can’t set them down*)
Heavy stuff — 5 set superset
work up in weight each set
Arnold press: 5 reps
Arnold cheat curls: 5 reps
Tricep dumbbell skull crushers: 5 reps
High rep cable pump — 5 set superset
Cable curls: 20 reps
Tricep pushdowns: 20 reps
Cable upright rows: 20 reps
Stretch — 5 set superset
Behind the neck press (standing): 12-15 reps
Behind the head dumbbells extensions: 12-15 reps (1 dumbbell)
Lying lateral raises (lay on a bench on your side): 12-15 reps
GPP – General Physical Preparedness — 3 set superset
Glute-ham developer: 15 reps (add weight if needed)
Toes 2 bar: 10 reps (add ankle weights if needed)
Ab wheels: 20 reps
Tricep straight bar pushdowns: 20 reps
Durability – GPP – metabolic magic
Lunges
400m for power
800m for conditioning
pick one only and add a vest if you’re a boss (40 lb. vest is standard)
Cory G’s workouts are unique, intense and a little crazy
THURSDAY “I can’t believe this pump – part 2”
Back squat
No belt; work to a 1 rep max
1,1,1,1,1,1,1
Chest & back warm-up pump — 4-6 set superset
Feet elevated push-ups: 20-30 reps
use a deficit (push-up rack or dumbbells)
V-bar pull-ups: 10-20 reps
scale as needed (ex. V-bar pulldowns)
Dumbbell bench/row failure sets — 5 set superset
Incline bench with dumbbells: till failure
*pick a weight you’ll get 15-20 reps on the first set
Seated rows: 6-8 reps max weight
Dumbbell/row failure sets — 4 set superset
Flat bench with dumbbells
*pick a weight, stick with it and go until failure
Seated rows: 20 reps
Stretch finisher — 5 set superset
Standing cable pullovers: 15 reps
Dips: 10-20 reps (bodyweight)
GPP – General Physical Preparedness — 3 set superset
Glute-ham developer: 15 reps (add weight if needed)
Toes 2 bar: 10 reps (add ankle weights if needed)
Ab wheels: 20 reps
Tricep straight bar pushdowns: 20 reps
Durability – GPP – metabolic magic
Lunges
400m for power
800m for conditioning
*pick one only and add a vest if you a boss (40 lb. Vest is standard)
FRIDAY “Holy smokes I’m stacked – part 2”
Arms and shoulders
Front squat
*work up to a 3 rep max with wraps (use knee sleeves if you don’t have wraps)
*3,3,3,3,3,3,3
Warm-up pump — 4 set superset
Body weight skull crushers: 10-15 reps
Chin-ups: 10-15 reps
Handstand pushups: 15 reps
Heavy stuff — 5 set superset
*work up in weight each set
Behind the neck press: 6 reps
EZ bar curls: 6 reps
Straight bar or tricep V-bar pushdowns: 6 reps
High rep pump — 5 set superset
Alternate dumbbell curls: 20 reps
Tricep kickbacks (rotate under): 20 reps
Rear delt cable flys: 20 reps
Stretch — 5 set superset
Full lateral raises around the world: 12-15 reps
Rope pushdowns: 12-15 reps
1 arm preacher curls: 12-15 reps
GPP – General Physical Preparedness — 3 set superset
Glute-ham developer: 15 reps (add weight if needed)
Toes 2 bar: 10 reps (add ankle weights if needed)
Ab wheels: 20 reps
Tricep straight bar pushdowns: 20 reps
Durability – GPP – metabolic magic
Lunges
400m for power
800m for conditioning
*pick one only and add a vest if you a boss (40 lb. Vest is standard)
SATURDAY “Pumped like Arnold”
Full body
Front squat
*1 rep paused for 1 second, then 1 regular rep
*with belt max
*1,1,1,1,1,1,1
Chest & back warm-up pump — 4-6 set superset
Wide grip push-ups: 20-30 reps
*use a deficit (push-up rack or dumbbells)
Wide-grip pull-ups: 10-20 reps
Pump sets — 4-5 set superset
3 way flat barbell bench press: 10 reps each way (close grip / medium grip / wide grip)
3 way pulldowns: 10 reps each way (close grip / medium grip / wide grip)
Arms & shoulders light pump sets — 5 set superset
3 way curls: 10 reps each way (chest / nose / forehead)
3 way skull-crushers: 10 reps each way(nose / forehead / behind forehead)
3 way shoulders: 10 reps each way (full laterals / full frontal / around the world cable flys)
*no rest between each 10 reps
Stretch finish — 5 set superset
Dumbbell pullovers: 20 reps
Dips: 20 reps
(split them up to two supersets if needed)
Chest fly: 20 reps
Preacher curls: 20 reps
GPP – General Physical Preparedness — 3 set superset
Glute-ham developer: 15 reps (add weight if needed)
Toes 2 bar: 10 reps (add ankle weights if needed)
Ab wheels: 20 reps
Tricep straight bar pushdowns: 20 reps
SUNDAY “Active rest”
Warm-up:
Front squat: 8 sets of 2 reps
*70% of 1 rep max
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