Building The Beginner: Foundation For Muscle & Strength

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.