The Routine That Blew Up The Machine Marc Lobliner

This workout is not a game! Machine Militia, listen up: this is the exact training routine that helped MTS CEO Marc Lobliner blow up his lagging back and delts.

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
5
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

Workout Description

Marc Lobliner

"Why do they call me the machine? My nickname came from an old colleague. I was prepping for a show, had a newborn baby, and was working 20 hour a day... He said, 'Dude, you are a Machine.' It stuck." - Marc Lobliner

At that time the main issue I struggled with was back. It wasn’t big, wide or thick enough.

After consulting with my then colleague and BRO Derek Charlebois on the matter, he agreed,

My back sucked ass.

Together, we devised a plan that would help me build the biggest back I could have ever imagined! In only 12 months my back went from being my worst bodypart to being my best.

And we all know the ladies LOVE the lats!

The key to this routine was maintaining a quality overload and stimulus when training other bodyparts, while focusing on, and absolutely KILLING, my back twice a week. Don't forget I was also training deadlifts on shoulder day. It just freaking FITS there!

There are a lot of ways we can splice up this workout and explain it with science—repeated bout effect, frequency training…hell I can make a LOT of scientific arguments on why it works, and also why I am full of shit.

The bottom line is that I have tried it all. You need to know that THIS IS THE ROUTINE that gave me the lat spread you see today, or at least started the process.

I have since modified this routine, but the principles that made it sexy are still intact.

Give this suit-splitting workout a try and you'll be well on your way to building a WIDE ASS BACK! As with any program, DIET IS THE KEY VARIABLE! Make sure your nutrition is on point.

See the database on MuscleandStrength.com for GAINING articles if bulking and for dieting, see the diet Vann and I put together HERE.

Marc Lobliner Before and After

Machine Militia: Give this suit-splitting workout routine a try and you'll be well on your way to building a WIDE ASS BACK!

Supporting Supplementation

As for supplementation, here is what I recommend for this program:

Time to MAKE SOME GAINZ!

The Machine Back Routine

  • Monday - Legs
  • Tuesday - Back
  • Wednesday - Chest & Delts
  • Thursday - Off or Cardio Only
  • Friday - Shoulders & Back
  • Saturday - Arms
  • Sunday - Off
Monday
Legs
Exercise Sets Reps
Squat: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: 95 x 15, 135 x 12, 185 x 10, 225 x 8 4 6
Leg Press * 3 6-12
Lunges: Use as much weight as you can to get desired reps 3 20 Total Steps
Leg Extensions * 3 10-12
Lying Hamstring Curls * 3 6-12
Seated Hamstring Curls * 3 6-12
Seated Calf Raise * 3 6-12
Standing Calf Raise * 3 6-12

Marc Lobliner

"The bottom line is that I have tried it all. You need to know that THIS IS THE ROUTINE that gave me the lat spread you see today, or at least started the process." - Marc Lobliner

Tuesday
Back
Exercise Sets Reps
Barbell Rows: Example, 135 x 15, 225 x 12, 315 x 10, 405 x 8 4 15, 12, 10, 8
T-Bar Rows * 3 6-12
Lat Pull Downs *    
Hammer Strength or Cable Rope Pullovers * 3 6-12
DB Rear Delt Raise * 3 6-12
Prone DB Rows * 3 6-12
Wednesday
Chest & Delts
Exercise Sets Reps
Incline Bench Press: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: 95 x 15, 135 x 12, 185 x 10, 225 x 8 4 6
Dumbbell Bench Press or Machine Bench Press * 3 6-12
Cable Crossovers: Start at 15 and work down to 10 as you fatigue 3 10-15
Dips 3 Failure
Lateral Raise * 3 6-10
DB Shoulder Press or Smith Machine Shoulder Press: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. 4 6
Front Raises * 3 6-10

Marc Lobliner

We devised a plan that would help me build the biggest back I could have ever imagined! In only 12 months my back went from being my worst bodypart to being my best.

Friday
Shoulders & Back
Exercise Sets Reps
Deadlifts: Example—alter for YOUR weight limit, 135 x 15, 225 x 12, 315 x 10, 405 x 8
DB Shoulder Press OR Smith Machine Shoulder Press * 4 6
Lateral Raise * 3 6-10
Front Raises * 3 6-10
Dumbbell Shrugs * 3 6-10
Upright Rows 3 10-15
Saturday
Arms
Exercise Sets Reps
Barbell Curls 3 6-12
Dumbbell Incline Curls * 3 6-12
Hammer Strength Preacher Curls * 3 10-12
Triceps Pressdowns 3 6-12
Close Grip Bench Press * 3 6-12
Skullcrushers * 3 10-12

* Pyramid, same as squats

9 Comments+ Post Comment

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Posted Wed, 11/05/2014 - 10:21
bran

so every workout with a * next to it is a pyramid? I'm asking because at the bottom it says *pyramid, same as squats, and theres a star next to almost every workout. Is that necessary? Can I still benefit even if I don't do it?

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Posted Fri, 10/24/2014 - 08:18
Ben hazel

Agreed. Delts have a hard enough time recovering as it is. And really?.. Only 16 sets for back. I have a hard time believing that's the routine that built your back. You're a great dude in the sport man but this is a beginner routine. Not tryin to be **** trolling but wtf man seriously I can work 12 hours and go do that back routine twice. Try again

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Posted Fri, 10/24/2014 - 11:21
Moss

You do know that more isnt always better right?

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Posted Fri, 10/24/2014 - 00:47
Jacob

**** josh, you just have **** rocks on your shoulders,
I have to train them bitches twice a week to even see them pump up

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Posted Thu, 10/23/2014 - 17:09
Me

No

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Posted Wed, 10/22/2014 - 13:31
josh

delts twice a week? isnt that a little too much for shoulders?

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Posted Thu, 10/23/2014 - 16:33
Tony

yeah that is too much for delts in a week, good thing i don't have a vagina, or else i wouldn't be able to do it

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Posted Thu, 10/23/2014 - 23:09
Zyzz

Bro do you even lift?

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Posted Fri, 10/24/2014 - 05:30
marlon

No, just make sure to get some rest between the days and don't go all out on both days, take one light one heavy (i do, one light day, have rest for 1 or 2 days and then shoulder demolisher after that, gets me great results..)