Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Program Overview

The Duel Trainer was designed specifically for training partners. For the next 6 weeks, you'll get the best coaching to help you and your partner build muscle, strength, and competitive drive!

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Essentially, my Duel Trainer is a 6-week, muscle-building plan. What sets this trainer apart from others, though, is that it's designed specifically for training partners. That means you get strength gains, muscle-building gains, and a lesson in how to be a good training partner and make the most out of having one.

I often see training partners just standing there counting reps or waiting for an opportunity to participate in the set. In my Duel Trainer, your partner is going to be part of each and every set. He's going to add resistance to the bar, help you through some heavy reps, or count you through brutal isometric movements.

Because I'm a former NFL player and a performance coach, I take everything back to athletics. When you train on your own, you don't have anyone to compare yourself to, so you never really know how you're doing. Having a partner, on the other hand, will challenge you every step of the way. If my partner is pushing herself to the max, I'm going to try to do more. That competitive drive is what will transform a mediocre physique into a great one.

MuscleTech Duel Trainer Program Overview
Watch the video - 10:30



Finding the Right Training Partner

You can't do this trainer unless you have a partner. This person needs to be more than just a spotter. He needs to be there to support you, to challenge you, to hold you accountable, and to keep you consistent.

If you don't have a training partner and want to do this program, you need to find one. See if you can locate someone near you on BodySpace, or look around your gym and community. If someone around you trains at the same time with about the same weight, you may have one ready-made!

Before commit to starting the Duel Trainer with a partner, make sure you and that person have a discussion about your goals and your commitment level. In order to make this program work, you and your partner need to have similar goals.

Before commit to starting the Duel Trainer with a partner, make sure you and that person have a discussion about your goals and your commitment level. In order to make this program work, you and your partner need to have similar goals. If she wants to do a triathlon, but you're in the gym to build muscle, then it's probably not a good fit.

Your prospective partner also needs to have a similar strength and skill level as you. You don't want to be coaching someone the whole time. You need to be there for each other equally.

It's also important that your partner have a similar schedule and be willing to remain 100 percent committed to the program and to you. Your partner needs to be accountable to you and for you every single day.

Duel Training Schedule

Throughout the next six weeks, you'll train Monday through Friday. The weekends will be used for recovery. I think this schedule works best for most people so you can stay consistent. If, however, you and your partner need a different schedule, feel free to manipulate the split as you see fit.

The Duel Trainer Split

  • Day 1: Lower body and abs
  • Day 2: Chest and triceps
  • Day 3: Back and biceps
  • Day 4: Lower body
  • Day 5: Shoulders and abs

For this trainer, you'll be using traditional, bread-and-butter bodybuilding movements. You'll also be doing sets and rep ranges designed for hypertrophy (muscle building). Each week, however, you and your partner will be challenged with different training techniques.

For this trainer, you'll be using traditional, bread-and-butter bodybuilding movements. You'll also be doing sets and rep ranges designed for hypertrophy (muscle building).

Because these weeks are so different, you'll watch a new video each week that will explain the various protocols and how to do them. These videos are posted on Days 1, 8, 15, 22, 29, and 36—the first day of each new week.

Duel Training Protocols

  • Week 1: Partner-assisted reps
  • Week 2: Tempo lifts
  • Week 3: Dropsets
  • Week 4: Isometric training
  • Week 5: Partner-forced eccentric training
  • Week 6: Partner-assisted sets

Be sure to watch each weekly video so you know exactly how to perform each technique and what you can expect from your training.

Duel Nutrition and Supplementation



Because this trainer is a muscle-building trainer, you're going to remain in a calorie surplus through the duration of the program. For all the details on the nutrition and supplementation you'll be utilizing for the next six weeks, go to the Nutrition and Supplement Overview page.


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