Building The Beginner: Foundation For Muscle & Strength

Building The Beginner: Foundation for Muscle & Strength
Building The Beginner is a 6 week program that lays the foundation for heavier lifting. A detailed training plan with instructional videos makes it easy to follow!

Workout Summary

Build Muscle
Split
Beginner
6 weeks
5
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, Exercise Ball, Kettle Bells, Machines, Medicine Ball
Male & Female

Workout Description

MuscleTech Athlete and former NFL player Marc Megna has developed a 6 week training program that’s perfect for beginners. The 3-phase program is designed to teach you proper movement patterns and transition you into more advanced lifts.

Marc covers not only 6 full weeks of training, but also recommends supplements that will help you get the most out of the program.

When you’ve completed the program, you’ll feel better, look better, and be confident in your new strength!

Phase 1

Phase 1 focuses on simple movements and easy patterns that will prepare you for later phases.

Please note that exercises notated with letters (for example 4a and 4b) are to be performed as a superset.

Day 1 - Lower Body
Exercise Week 1 Week 2
1. Dumbbell Sack Squat Jump 2x5 3x5
2. Dumbbell 3 Second Eccentric Front Squat 3x8 4x8
3. Dumbbell Single Leg Deadlift 3x8 (per leg) 4x8 (per leg)
4a. Dumbbell Reverse Lunge 3x8 (per leg) 4x8 (per leg)
4b. Front Plank 3x60 sec 4x60 sec
5a. Sliding Leg Curl 3x8 4x8
5b. Tall Kneeling Pallof Press 2x8 (each side) 2x8 (each side)
Day 2 - Upper Body
Exercise Week 1 Week 2
1. Tall Kneeling Medicine Ball Chest Pass 2x5 3x5
2. 3 Second Eccentric Bench Press 3x8 4x8
3. Barbell Bent-Over Row 3x8 4x10
4a. Half Kneeling Dumbbell Overhead Press 3x8 4x8
4b. Prone Dumbbell Front Raise 3x8 4x8
5a. Cable Triceps Press-Down 3x8 4x8
5b. Side Plank 2x30 sec (each side) 2x30 sec (each side)
Day 3 - Energy Systems
Exercise Work Recovery
Lactate Power Intervals (Shuttle Runs or other intense cardio) 20 sec 80-90 sec
Day 4 - Lower Body
Exercise Week 1 Week 2
1. Kettlebell Swing 3x10 4x10
2. Dumbbell Eccentric Front Squat 3x8 4x8
3. Dumbbell Split Squat 3x8 (per leg) 4x8 (per leg)
4. Dumbbell Step-Up 3x8 (per leg) 4x8 (per leg)
5. Farmers Walk 2x40 yds 2x40 yds
6a. Barbell Calf Raise 3x8 3x8
6b. Plate Chops 2x8 (each side) 2x8 (each side)
Day 5 - Upper Body
Exercise Week 1 Week 2
1. Tall Kneeling Medicine Ball Chest Pass 2x5 3x5
2. Incline Barbell Chest Press 3x8 4x8
3. 3 Second Eccentric Pull-Ups 3x8 4x8
4. Seated Cable Row 3x8 4x8

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Phase 2

Phase 2 introduces more advanced exercises in the hypertrophy rep range. Get ready to start seeing and feeling changes in strength and muscle growth!

Day 1 - Lower Body
Exercise Week 3 Week 4
1. Dumbbell Sack Squat Jump 2x4 4x4
2. Back Squat 2x12 4x12
3. Romanian Deadlift 2x12 4x12
4a. Dumbbell Reverse Lunge 2x12 (per leg) 4x12 (per leg)
4b. Tall Kneeling Pallof Press 2x8 (each side) 2x8 (each side)
5a. Stability Ball Curl 2x12 4x12
5b. Stability Ball Roll-Out 2x12 2x12
Day 2 - Upper Body
Exercise Week 3 Week 4
1. Half Kneeling Medicine Ball Chest Pass 2x5 3x5
2. Dumbbell Bench Press 2x12 4x12
3. Barbell Bent-Over Row 2x12 4x12
4a. Half-Kneeling Dumbbell Overhead Press 2x12 4x12
4b. Lateral Raise 2x8 2x8
5a. Barbell Biceps Curl 2x12 4x12
5b. Cable Triceps Press-Down 2x12 4x12
5c. Side Plank 2x30 sec (each side) 2x30 sec (each side)
Day 3 - Energy Systems
Exercise Work Recovery
Lactate Power Intervals (Rowing Machine or other intense cardio) 20 sec 80-90 sec
Day 4 - Lower Body
Exercise Week 3 Week 4
1. Barbell Hang Clean 2x4 4x4
2. Sumo Deadlift 2x12 4x12
3. Dumbbell Split Squat 2x12 (per leg) 4x12 (per leg)
4a. Farmers Carry 2x30 yd 2x30 yds
4b. Suitcase Carry 2x30 yds (per arm) 2x30 yds (per arm)
5a. Calf Raise 2x12 4x12
5b. Plate Chop 2x12 2x12
Day 5 - Upper Body
Exercise Week 3 Week 4
1. Tall Kneeling Medicine Ball Side Pass 2x5 3x5
2. Incline Dumbbell Bench Press 2x12 4x12
3. Pull-Up 2x12 4x12
4a. Seated Cable Row 2x12 4x12
4b. Lateral Body Saw 2x12 (each side) 2x12 (each side)
5a. Seated Dumbbell Biceps Curl 2x12 4x12
5b. Triceps Extension 2x12 4x12
5c. Reverse Hyperextension Hold 2x30 sec 2x30 sec

Phase 3

Phase 3 is the most intense phase and utlizes more advanced exercises. These are your final 2 weeks to get shredded, so keep your focus and intensity up and you'll see big results!

Day 1 - Lower Body
Exercise Week 5 Week 6
1. Barbell Hang Clean 2x5 3x5
2. Dumbbell Single Leg Deadlift 3x6 (per leg) 4x6 (per leg)
3a. Barbell Hip Press 3x6 4x6
3b. Ab Wheel Roll-Out 2x12 2x12
4a. Sliding Leg Curl 3x6 4x6
4b. Tall Kneeling Pallof Press 2x8 2x8
Day 2 - Upper Body
Exercise Week 5 Week 6
1. Kneeling Medicine Ball Chest Pass 2x5 3x5
2. 3 Second Eccentric Chin Up 2x6 3x6
3a. Kneeling Dumbbell Military Press 3x6 4x6
3b. Dumbbell Biceps Curl 2x6 3x6
4a. Cable Triceps Press-Down 2x6 4x6
4b. Side Plank 2x30 sec 2x30 sec
Day 3 - Energy Systems
Exercise Work Recovery
Aerobic Power (Battle rope work) 3 min maximum sustainable effort 4 min
Day 4 - Lower Body
Exercise Week 5 Week 6
1. Barbell Hang Clean 2x5 3x5
2. Sumo Deadlift 3x6 4x6
3a. Dumbbell Step-Up 3x6 (per leg) 4x6 (per leg)
3b. Farmers Walk 2x30 yds 2x30 yds
4a. Calf Press 2x12 3x12
4b. Plate Chop 2x12 2x12
Day 5 - Upper Body
Exercise Week 5 Week 6
1. Standing Medicine Ball Chest Pass 2x5 3x5
2. 3 Second Eccentric Chin Up 2x6 3x6
3. Incline Dumbbell Chest Press 3x6 4x6
4a. Seated Cable Row 3x6 4x6
4b. Lateral Plank 2x60 sec (each side) 2x60 sec (each side)
5a. Barbell Curl 3x6 4x6
5b. Triceps Press 3x6 4x6
5c. Weighted Back Hyperextension Hold 2x30 sec 2x30 sec

Building The Beginner Supplement Plan

Check out Marc's recommended supplements to make sure you're getting the most out of your workouts.

Marc recommends the following supplement stack to use while you follow Building The Beginner:

  • Before your workout, take Anarchy for an energy and focus boost.
  • Enjoy great tasting Platinum Whey post-workout or as a delicious snack mixed into oatmeal or cottage cheese.
  • For improved weight loss, energy, and focus, Marc suggests taking 2 Hydroxycut Hardcore Next Gen per day - 1 at breakfast and 1 with lunch.
  • Healthy fats are essential for healthy skin, hair, blood flow, and muscle recovery. 1 Platinum Fish Oil at lunch and 1 in the evening gives you just the right amount of healthy Omega-3s.
  • Finally, Marc uses Platinum Carnitine twice per day (once in the morning and afternoon) to boost fat loss and improve recovery.

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5 Comments+ Post Comment

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Posted Sun, 08/13/2017 - 11:00
kesavan

Best beginners bodybuilding supplement

JoshEngland's picture
Posted Mon, 08/14/2017 - 08:47
JoshEngland
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Posted Sun, 09/25/2016 - 20:14
Oscar

Great workout plan for beginners such as myself. I benefited extensively!! Videos are great with extensive details.

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Posted Mon, 11/16/2015 - 12:55
Beginner

Thank you for the videos, BUT please SLOW DOWN in showing the exercises in the clipS. It is so fast, one can't observe it to learn from it. Also, please SLOW DOWN in giving the instructions on how many reps/sets to do. I had to rewind multiple times to understand. Thank you!

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Posted Thu, 11/09/2017 - 22:53
Edward Castillo

I'm a thin man. I need too work out