Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Exercise Ball, Kettle Bells, Machines, Medicine Ball
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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 |
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 or Barbell 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.
6 Comments
The video and site are unclear on how many reps or for long to go in total for the energy systems work out during phases 1 and two.
Best beginners bodybuilding supplement
Hi Kesavan,
Start here: https://www.muscleandstrength.com/articles/absolute-beginner-guide-bodyb...
Hope this helps!
Great workout plan for beginners such as myself. I benefited extensively!! Videos are great with extensive details.
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!
I'm a thin man. I need too work out