OT4 Training System: Minimal Gym Time, Optimal Gains

OT4 is a complete workout and nutrition system designed to maximize your time in the gym for lean muscle gains. Use this system for 12 weeks for optimal results!

Workout Summary

Build Muscle
Split
Beginner
12 weeks
4
30-45 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female

Workout Description

The key to starting this program is to jump right in! Make it simple, start on a Monday. So if it is a Wednesday when you decide to do the OT4 program, then use the remainder of the week to get ready for it. Go out and buy the necessary supplies—food and supplements, then when Monday comes around, you are set and ready to go.

I get asked all of the time if one should ease into a program or make minor adjustments until sooner or later, your lifestyle is changed. Well, by picking this program and reading it, I know you are ready for a change and fast. This is not a half-ass program. Jump in with both feet. Hell, do a cannonball.

  • Day 1 - Lower Body Strength, Quad Dominant
  • Day 2 - Upper Body Strength
  • Day 3 - Off
  • Day 4 - Lower Body Hypertrophy, Hamstring Dominant
  • Day 5 - Upper Body Hypertrophy
  • Day 6 - Off
  • Day 7 - Off
Day 1
Lower Body Strength
Exercise Sets Reps
Warm up with ballistic stretching and bodyweight squats.
Squats 2 6-12
Squats - Back off set 1 10-15
Leg Press 3 6-12
Hack Squat 2 6-12
Stiff Leg Deadlift 2 10-15
Leg Curl 3 6-12
Leg Extension 3 6-12
Standing Calf Raise 3 6-12

Squats. Start with lighter weight and warm up using 2-3 sets. Use more weight during your second warm up set. Optional: If not warm, use a third warm up set with the same rep scheme as sets 1-2. For working sets use maximum weight. Add more weight when you get to 12 reps.

Leg press. Use 2 warm up sets. Add more weight on the second warm up set.

Hack squat. Perform one warm up set of 15 reps.

Stiff leg deadlift. Use 2 warm up sets. Add more weight on the second warm up set.

Day 2
Upper Body Strength
Exercise Sets Reps
Incline Barbell Bench Press 3 6-12
Weighted Dips 3 6-12
Dumbbell or Machine Lateral Raise 3 6-12
Barbell Rows 3 6-12
Lat Pull Downs 3 6-12
Rear Delt Fly 3 12-15
Barbell Preacher or Machine Curls 3 6-12
Tricep Pressdown 3 8-15

Incline barbell bench press. Use 1-2 warm up set of 10-15 reps.

Day 4
Lower Body Hypertrophy
Exercise Sets Reps
Leg Extensions 4 12-20
Leg Curls 4 12-20
Walking Lunges 4 8
Smith Machine Front Squats 3 12-20
Deadlifts or Stiff Leg Deadlifts 3 12-15
Seated Calf Raise 3 15-25

Walking lunges. 4 x 8 each leg with barbell or dumbbells WALKING if your gym has space!

Front squats. Use 2 warm up sets. Add more weight on the second warm up set.

Deadlifts. Use 2 warm up sets. Add more weight on the second warm up set.

Day 5
Upper Body Hypertrophy
Exercise Sets Reps
Incline Dumbbell Bench Press 3 12-15
Chest Dip 3 Failure
Dumbbell or Machine Lateral Raise 3 15-25
Machine Rows 3 12-15
Lat Pull Downs 3 12-15
Rear Delt Fly 3 15-25
Barbell Preacher or Machine Curl 3 15-20
Tricep Pressdown 3 15-20

Incline dumbbell bench press. Use 2 warm up sets. Add more weight on the second warm up set.

OT4 Training Ten Commandments

  1. Always choose lean proteins and if you have fatty proteins, count them as your fat sources. Lean is Lean Beef (94% and above), chicken breast, turkey, etc. Opt for 100% free range and organic at all times!
  2. Always have MCT oil in the meal immediately preceding your workout: MCT’s are converted to energy more readily than any other fat, so we take these pre-workout to take advantage of this and give you that extra edge to fuel through hardcore workouts!
  3. Eat only DHA-laden, free range, cage free eggs (Eggland’s Best™): Pasture Raised is best, but is hard to find. But, for the 33 whites, Egg Beaters or carton egg whites are fine!
  4. Avoid and do not consume caloric beverages and drinks. Gatorade™ is crap. Coffee, Diet Coke and other non-caloric beverages are fine!
  5. Fat is good—we will use the perfect amount of each fat source.
  6. If a machine isn’t in the gym, do something similar.
  7. Do not skip a meal and if hungry between meals, you aren’t eating enough veggies. If you need more food, eat broccoli until you literally poop green.
  8. Green veggies are a free meal, eat all that you want—broccoli, asparagus, spinach, kale and green beans.
  9. Shakes are fine, but whole food is priority. We will aim for four whole food meals and two shake meals. Only use the protein I recommend. Others can have hidden carbs and fat. No weight gainers allowed!
  10. You may substitute food when needed.

Tailoring the eating plan for you

Note: These are optimal eating plans, but if you hate or get sick of the meals the way they are, feel free to utilize the chart located in the free e-book to switch out foods.

  • Try to get in the fat sources as listed but they can all be interchanged as desired. For example, if you want 20g Peanut Butter in Meal 5 instead of 2tsp Macadamia Nut Oil, go ahead!
  • If you miss a meal, simply space other meals apart differently to get all of your meals in.
  • Egg beaters can be used instead of egg whites—why waste the yolk?
  • Food choices do matter! Try to stick to what I recommend as often as possible!

On off or non-workout days, simply remove the carbs from the Post Workout (PWO) Meal, or if you are on one of the higher calorie plans, remove the carbs from the last meal of the day containing carbs.

If you look at a meal plan and it is way beyond what you eat now, even controlled, then just start at a lower level.

2,538 calorie sample meal plan

Workout Day Meals
Meal Carbs Protein Fat Calories
Meal 1 - 7am 60 42 15  
Meal 2 - 10am 60 42 15  
Meal 3 - 12:30pm   42 15  
Meal 4 - 3pm   42 15  
Meal 5 - 6:30pm (PWO) 60 42 15  
Meal 6 - 9:30pm   42 15  
Total 180 252 90  
Calories 720 1008 810 2,538
  • Meal 1 - 3 whole DHA eggs 7 egg whites, 4 slices Ezekiel Bread
  • Meal 2 - 2 scoops MTS Nutrition Macrolution, ½ tbsp macadamia nut oil, ¾ cup oatmeal (measured uncooked), 99g blueberries, (Check out this video: www.youtube.com/watch?v=chhxWTwNQ9I)
  • Meal 3 - 6oz Chicken (cooked), 30g natural peanut butter or 1tbsp macadamia nut oil, broccoli
  • Meal 4 - 2 scoops MTS Nutrition Macrolution, ½ tbsp macadamia nut oil or 30g natural peanut butter or 15g fat from unsweetened coconut flakes, 99g blueberries
  • Meal 5 - 6oz (85/15 or leaner) Lean Beef/Steak or Wild Salmon, asparagus, 8oz sweet potato
  • Meal 6 - 3 whole DHA eggs 7 egg whites
  • Bedtime - Broccoli OR repeat Meal 2 without oatmeal

2,946 calorie sample meal plan

Workout Day Meals
Meal Carbs Protein Fat Calories
Meal 1 - 7am 60 49 15  
Meal 2 - 10am 60 49 15  
Meal 3 - 12:30pm 60 49 15  
Meal 4 - 3pm   49 15  
Meal 5 - 6:30pm (PWO) 60 49 15  
Meal 6 - 9:30pm   49 15  
Total 240 294 90  
Calories 960 1176 810 2,946
  • Meal 1 - 3 whole DHA eggs 9 egg whites, 1 cup oatmeal
  • Meal 2 - 2.25 scoops MTS Nutrition Machine Whey, ½ tbsp macadamia nut oil, 1 cup oatmeal (measured uncooked), 99g blueberries
  • Meal 3 - 7oz Chicken (cooked), 30g natural peanut butter or 1tbsp macadamia nut oil, 8oz sweet potato, broccoli
  • Meal 4 - 2.25 scoops MTS Nutrition Mchien Whey, ½ tbsp macadamia nut oil, or coconut oil, or 15g natural peanut butter, or 15g fat from unsweetened coconut flakes, 99g blueberries
  • Meal 5 - 7oz (85/15 or leaner) Lean Beef/Steak or Wild Salmon, asparagus, 8oz sweet potato
  • Meal 6 - 3 whole DHA eggs 9 egg whites
  • Bedtime - Broccoli OR repeat Meal 2 without oatmeal

3,354 calorie meal plan

Workout Day Meals
Meal Carbs Protein Fat Calories
Meal 1 - 7am 60 56 15  
Meal 2 - 10am 60 56 15  
Meal 3 - 12:30pm 60 56 15  
Meal 4 - 3pm 60 56 15  
Meal 5 - 6:30pm (PWO) 60 56 15  
Meal 6 - 9:30pm   56 15  
Total 300 336 90  
Calories 1200 1344 810 3,354
  • Meal 1 - 3 whole DHA eggs 11 egg whites, 4 slices Ezekiel Bread
  • Meal 2 - 2.5 scoops MTS Nutrition Macrolution, ½ tbsp macadamia nut oil, ¾ cup oatmeal (measured uncooked), 99g blueberries
  • Meal 3 - 8oz Chicken (cooked), 30g natural peanut butter or 1tbsp macadamia nut oil
  • Meal 4 - 2.5 scoops MTS Nutrition Macrolution, ½ tbsp macadamia nut oil, or 15g natural peanut butter, or 15g fat from unsweetened coconut flakes, 99g blueberries
  • Meal 5 - 8oz (85/15 or leaner) Lean Beef/Steak or Wild Salmon, asparagus, 8oz sweet potato
  • Meal 6 - 3 whole DHA eggs 11 egg whites
  • Bedtime - Broccoli OR repeat Meal 2 without oatmeal

3,594 calorie meal plan

Workout Day Meals
Meal Carbs Protein Fat Calories
Meal 1 - 7am 60 56 15  
Meal 2 - 10am 60 56 15  
Meal 3 - 12:30pm 60 56 15  
Meal 4 - 3pm 60 56 15  
Meal 5 - 6:30pm (PWO) 60 56 15  
Meal 6 - 9:30pm 60 56 15  
Total 360 336 90  
Calories 1440 1344 810 3,594
  • Meal 1 - 3 whole DHA eggs 11 egg whites, 4 slices Ezekiel Bread
  • Meal 2 - 2.5 scoops MTS Nutrition Macrolution, ½ tbsp macadamia nut oil, ¾ cup oatmeal (measured uncooked), 99g blueberries
  • Meal 3 - 8oz Chicken (cooked), 30g natural peanut butter or 1tbsp macadamia nut oil
  • Meal 4 - 2.25 scoops MTS Nutrition Machine Whey, 1 tbsp coconut oil, or 30g natural peanut butter, or 15g fat from unsweetened coconut flakes, 99g blueberries
  • Meal 5 - 8oz (85/15 or leaner) Lean Beef/Steak or Wild Salmon, asparagus, 8oz sweet potato
  • Meal 6 - 3 whole DHA eggs 11 egg whites
  • Bedtime - Broccoli OR repeat Meal 2

No BS Supplementation

I am not going to inundate you with supplements that claim steroid-like gains or the addition of a new testicle. We are going to go for general health and what I have found effective. I am not going to slam some crap down your throat about activating some weird pathway to mimic GH or Test or anything like that—think essentials!

That is right, mainly supplements that help blood glucose control, provide essential fats and essential amino acids. Yes, I will be recommending supplements from my own company, since I believe in them and know they are TOP quality.

For example, creatine is awesome, but not on my essential list. Why? Well, we get a ton of it in our Free Range Beef! Thus, we are already getting enough. What we want are things we need, such as BCAAs during training. The reason is, no food can mimic what these do.

Same goes for fish oil. To get the dosing I recommend, that would be a lot of fish! Here we go! These are the supplements I recommend for optimal health, and they are part of this program!

  • Macadamia Nut Oil
  • MCT Oil (the part of Coconut Oil we WANT!)
  • EthiTech Nutrition Fish Oil

Protein - the almighty macronutrient

Shown in studies to promote lean body mass and weight management. This calorie source is the backbone to all diets. Whey protein has been shown to enhance lean mass gains as well as promote immune function and curb hunger.

We will also occasionally use different protein sources for variety. Salmon is an option but this also counts as a fat source. Here is why I recommend MTS Nutrition Whey and no other sources of powdered
protein.

It is not only the one of the cleanest, purest, most QC-tested whey proteins you will ever find, it has ingredients that make sense.

  • A High Biological Value Protein Matrix of a proprietary Whey Concentrate and Whey Isolate Blend designed for optimal results and capitalizing on Whey’s health and immune benefits, NOT just its immense muscle-building and fat loss effects, although we get all of those and MORE than other proteins
  • NO Maltodextrin, Dextrose, High Fructose Corn Syrup, Mono and Di-Glycerides, added Sugars or Partially Hydrogenated Soybean and/or cottonseed oil (TRANS FATS!) which have NO PLACE in your protein shake!
  • PROVEN 3rd part lab tests with every batch
  • The NSF assurance that you are getting what we say you are getting
  • Machine Muscle Approved™ RESULTS

Drink your veggies (and multivitamin)

Drink your fruits, veggies and vitamins all in one convenient shake!

Machine Greens™ is the first of its kind offering not only the most complete health and wellness blend on the market, but a full offering of healthy all natural ingredients to help with overall health and wellness.

No artificial colors or sweeteners!

Machine Greens + Multi is the first ever health supplement to not only provide the equivalent of multiple servings of fruits and vegetables, but also provides a complete, high-end multi-vitamin all in one, convenient supplement! Machine Greens + Multi is the perfect supplement for those who do not get enough vegetables but want all the benefits they provide.

Plus, when you add the SuperFruit Blend™ and Green Balance Blend, you no longer need your daily multivitamin—and that puts money right back in your pocket! Machine Greens + Multi also contains the ProDura™ Blend, a potent probiotic for gut and overall health as well as supportive supplements like Milk Thistle, N-Acetyl L-Cysteine and Alpha Lipoic Acid to support organ and overall health.

This is the complete health blend! Because looking good and feeling great IS NOT A GAME!™

Never miss a meal again!

MTS Nutrition Macrolution is the next generation in meal replacement powders (MRPs). Macrolution features fiber-rich carbohydrates like Fibersol, high quality "healthy fats" such as MCT's, a complete anti-oxidant rich blend of veggies and a unique, EFA-rich whey protein.

The MRPs of yesterday lacked vital micronutrients found in vegetables that aid in overall health and weight management and contained cheap, low-quality carbohydrates such as maltodextrin and waxy maize starch. They also use protein sources like soy and casein that aren't as biologically available as whey. Macrolution uses only the highest quality carbohydrates and a whey only protein blend so you are getting the best of the best in every scoop.

This is the meal you need to help you reach your goals when on the go or when you just don't feel like cooking the perfect meal. Heck, with Macrolution, you are shaking up the perfect meal!

The most important time for nutrients: during your workout

We all know recovery is crucial when it comes to building lean muscle mass. However, most are unaware of the fact that they are breaking down muscle tissue when they train, not building it. This is why proper rest and nutrients are essential if you are looking to maximize your gains.

Protein is the building blocks of muscle and Amino Acids are the building blocks of protein! Amino acids are the key macronutrient responsible for creating muscle. Machine Fuel was created by Marc "The Machine" Lobliner to help assist you get the recovery and results you are looking for.

In 2004, Marc “The Machine” Lobliner set out to create a category. His belief in Branch Chain Amino Acids was so great that he traveled around the world educating individuals on the importance of BCAA during training. Thereafter, a new, enormous category was born and several studies validating Marc’s thoughts surfaced. Machine Fuel™ is the culmination of years of data and research and Marc’s adherence and belief in the most stringent quality and truth to label.

It also follows in his tradition of making Sport Nutrition taste great with a best in class flavor system as he did with Machine Whey™. Machine Fuel is designed to help enhance recovery, reduce muscle breakdown, enhance the pump during training with a wallop of the new leader in NO enhancers, Agmatine Sulfate which may lead to better protein assimilation. Trust The Machine for your Intraworkout needs!

15 Comments+ Post Comment

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Posted Fri, 10/24/2014 - 15:52
Hitman

So I bet you **** idiots trashing this program look like Marc or bigger? NO you don't. You are skinny idiots sitting at home WITH NO PRO CARD OR EVEN ONE FOOT ON STAGE ripping apart a program you have never done! And to address the steroids, not just any idiot will gain on juice. You have to put in work. Hard work and an on point diet if you want to see results. By your logic anyone who ever stuck a needle in their ass is big enough to compete but just doesn't want to. People asked the man what he did to grow and he told you. If you don't like it then click onto another link and go find a program. Marc doesn't workout eat like Coleman, Ronnie didn't eat workout like Yates, Dorian didn't eat workout like Cutler. LET PEOPLE TRY IT WITHOUT YOUR UNINFORMED INPPUT. If you want to try it for 3 months then post feedback. Awesome but to just outright trash a program espically one from a pro is just stupidity. OH and biceps are in there. Pull your head out of your ass and read it again. **** Keyboard jockies.

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Posted Sun, 06/01/2014 - 03:03
curt

Alan you said its not about if some body is natural or not when the work out is for a biginner clearly in the picture the man who rote the work out hasn't got that big doing the shit work out an looks as if he's been on sterioids which any idiot can pack on weight an look good while ever there on it so realistically course it matters if your natural or not

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Posted Wed, 05/14/2014 - 10:10
KeyKong

This looks like more of an advanced lifting program.

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Posted Wed, 04/30/2014 - 06:20
Nz Lifter

How is the last meal of the day "broccoli" interchangable with meal 2 less the oatmeal?

Completely diff calories and macro nutrients...

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Posted Sat, 04/26/2014 - 13:33
Mickey Mouse

LOL, minimal gym time? This is more volume than Arnold in the 70's. I would have thought that by 2014 we would have seen the back of shockingly bad articles like this. Please please please newbies, do not follow this rubbish. YourMom has it spot on. Focus on getting super strong on the big compound lifts and forget the rest for at least 5 years or until you can squat and deadlift at least 2.5 times your bodyweight, bench 1.5 times body weight and military press body weight WITH PROPER FORM. Balance all the pushing with plenty of rows and pull ups and you're winning. That will get you BIG. Stronglifts 5 x 5 is a great place to start.

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Posted Thu, 04/24/2014 - 21:41
Drew Bechtel

^pulldowns? rows? preacher curls?

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Posted Thu, 04/24/2014 - 20:32
Cornell Green

This is a very good post guys, very detailed and informative. Love it

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Posted Thu, 04/24/2014 - 11:45
YourMom

This is the DUMBEST program I have ever seen. 24 sets and split between 8-10 different exercises? Beginners need one thing, liner periodization. Just do Starting Strength or Stronglifts 5x5 kids. This program will get you nowhere in a hurry. There's a reason that the two programs I mentioned are still around and are still giving people results without over complicating shit. This program is setting all of you up to fail. When you get to be an advanced bodybuilder, then yeah, maybe this would work for you... but probably not.

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Posted Fri, 05/23/2014 - 00:21
Son

Thanks Mom! I agree- way too complicated for beginners just stick with something tried and true!

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Posted Sat, 04/19/2014 - 22:49
Alsace

You missed your biceps!

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Posted Fri, 04/18/2014 - 17:17
shonuffgd

Nice to see it in print !!! Marc's been posting vids about it

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Posted Wed, 04/16/2014 - 10:07
Alan

THis looks solid, Marc! Appreciate it!

@Benji, whether someone is natural or not is not a matter of concern for this topic.

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Posted Mon, 04/14/2014 - 15:49
Benji

200% youtube natty

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Posted Mon, 04/14/2014 - 04:07
David

24 sets per day isn't what I would call 'minimal gym time'

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Posted Thu, 04/24/2014 - 11:47
YourMom

AGREE 100%. This is a horribly designed "program". It's the same kind of shit you can find in any BS fitness magazine.