Marc Megna Fitness 360: Training

Marc Megna trains for strength, speed, agility, and power. His plan will build your physique and boost your performance. Train like a pro.

When Marc Megna hit the gridiron, he didn't just waltz into a starting linebacker spot. He ran every day, lifted every day, battled heavy iron every day, and locked shoulder pads every day until his body fulfilled his vision for it. He built himself into a pro athlete with hard work, smart training, and unyielding dedication.

Now you can follow his plan to build your own pro body!

Marc Megna Fit 360
Watch The Video - 16:18


Marc's Training Philosophy

Megna played college and pro football, but now he is all about new challenges, great and small. He has run triathlons and challenge courses. He did the Empire State Building Run in New York City (86 flights, 1,572 steps) and a week later ran a Spartan Race, an 8.5-mile gauntlet with 25 obstacles.

"My philosophy is that whatever I am doing in terms of strength and conditioning, I want to make sure I can do something with it," Megna says. "I don't want to be the person who looks like a superhero, but can't do any kind of superhero things. I want to be able to run, swim, do an obstacle course, a race, and jump into a 5k."

A tall order, to be sure, but Megna trains every day: strength training four to five days per week, HIIT training three days per week, steady-state cardio two days per week, and one day of active recovery.

Megna is up late every night, sometimes until midnight, but he's up by 3:30 a.m. and training by 4. After breakfast, he will train half a dozen clients before noon, and then switch facilities to train a half dozen more before the day is done. In between he'll take an hour rest, slip in a second workout, and eat lunch. Then, he heads home for dinner.

Marc's Training Regimen

Regardless of the body part, Megna attacks from multiple angles. He also varies his workouts so he can build muscle, speed, strength, and power. "I'll throw exotic compound movements or a kettlebell activity in with my body parts to make sure I can apply the strength with movement," he says. "If you have movement, then you have the muscle to move."

Day 1: chest
1

Barbell Bench Press - Medium Grip

6 sets of 10, 10, 8, 8, 6, 3 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Barbell Incline Bench Press Medium-Grip

4 sets of 10, 10, 8, 8 reps
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Decline Barbell Bench Press

4 sets of 10, 10, 8, 8 reps
Decline Barbell Bench Press Decline Barbell Bench Press

Superset
1

Incline Dumbbell Press

4 sets of 10, 10, 8, 8 reps
Incline Dumbbell Press Incline Dumbbell Press

Flat Bench Cable Flyes

4 sets of 12, 12, 10, 10 reps
Flat Bench Cable Flyes Flat Bench Cable Flyes

Day 2: back
1

Jogging-Treadmill

20/20 12 reps
Jogging-Treadmill Jogging-Treadmill

2

Wide-Grip Lat Pulldown

20, 15, 12, 10, 8, 8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Seated Cable Rows

20, 15, 12, 10, 8, 8 reps
Seated Cable Rows Seated Cable Rows

4

Leverage High Row

20, 15, 12, 10, 8, 8 reps
Leverage High Row Leverage High Row

5

Pullups

20, 15, 12, 10, 8, 8 reps
Pullups Pullups

circuit: 4 rounds
6

Pullups

10 reps
Pullups Pullups
Bent Over Barbell Row Bent Over Barbell Row
One-Arm Dumbbell Row One-Arm Dumbbell Row
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Day 3: shoulders
HIIT training
1

Jogging-Treadmill

8 minutes 4% incline
Jogging-Treadmill Jogging-Treadmill

2

Stairmaster

20/20 x 8
Stairmaster Stairmaster

3

Smith Machine Overhead Shoulder Press

10 reps warm-up, 6 sets of 15, 12, 10, 8, 8, 6 reps
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

4

Reverse Flyes

4 sets of 20, 20, 20, 15 reps
Reverse Flyes Reverse Flyes

5

Handstand Push-Ups

4 sets to failure
Handstand Push-Ups Handstand Push-Ups

6

Side Lateral Raise

4 sets of 15, 15, 12, 12 reps
Side Lateral Raise Side Lateral Raise

7

Dumbbell Shoulder Press

5 sets of 12, 10, 8, 8, 6 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

8

Front Dumbbell Raise

4 sets of 20, 20, 15, 15 reps
Front Dumbbell Raise Front Dumbbell Raise

9

Standing Dumbbell Press

2 sets of 20 reps
Standing Dumbbell Press Standing Dumbbell Press

Circuit: 4 rounds
10
Suspended Row Suspended Row
Back Flyes - With Bands Back Flyes - With Bands
Dumbbell Shrug Dumbbell Shrug

Day 4: legs
1

One-Arm Kettlebell Swings

3 sets of 15 reps
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

2

Hang Clean

6 sets of 10, 10, 6, 6, 3, 3 reps
Hang Clean Hang Clean

3

Barbell Squat

8 sets of 10, 8, 8, 6, 6, 6, 3, 15 reps
Barbell Squat Barbell Squat

4

Sumo Deadlift

5 sets of 10, 8, 6, 2, 4 reps
Sumo Deadlift Sumo Deadlift

5

Dumbbell Lunges

4 sets of 6 reps per side
Dumbbell Lunges Dumbbell Lunges

Superset
6

Stiff-Legged Barbell Deadlift

4 sets of 12, 12, 10, 10 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Lying Leg Curls

4 sets of 12, 12, 10, 10 reps
Lying Leg Curls Lying Leg Curls

Day 5: arms
HIIT training: 10 rounds
1
Jogging-Treadmill Jogging-Treadmill

Jogging-Treadmill

30 second sprints
Jogging-Treadmill Jogging-Treadmill
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

circuit: 5 rounds
2

Barbell Curl

5 sets of 12, 10, 8, 8, 15 reps
Barbell Curl Barbell Curl

Close-Grip EZ Bar Curl

5 sets of 12, 10, 8, 8, 15 reps
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl

Dumbbell Bicep Curl

5 sets of 12, 10, 8, 8, 15 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Standing Biceps Cable Curl

5 sets of 12, 10, 8, 8, 15 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

Lying Dumbbell Tricep Extension

5 sets of 12, 10, 8, 8, 20 reps
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

Triceps Pushdown

5 sets of 12, 10, 8, 8, 20 reps
Triceps Pushdown Triceps Pushdown

Diamond Push-Up

5 sets of 15 reps
Diamond Push-Up Diamond Push-Up

circuit: 4 rounds
3

Cable Crunch

4 sets of 12 reps
Cable Crunch Cable Crunch

Flat Bench Lying Leg Raise

15, 15, 15, 15 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Landmine standing twist

12, 12, 12, 12 reps
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Day 6: Miscellaneous
HIIT: 8 rounds
1

Stairmaster

15 seconds
Stairmaster Stairmaster

Hang Clean

1 set of 8 reps
Hang Clean Hang Clean

Battling Ropes

1 set of 15 reps
Battling Ropes Battling Ropes
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Incline Dumbbell Press

1 set of 12 reps, 2 sets of 8 reps
Incline Dumbbell Press Incline Dumbbell Press

Seated Cable Rows

1 set of 12, 2 sets of 8 reps
Seated Cable Rows Seated Cable Rows

Close-Grip EZ Bar Curl

3 sets of 12 reps
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl

Hammer Curls

3 sets of 12 reps
Hammer Curls Hammer Curls
Standing Towel Triceps Extension Standing Towel Triceps Extension

Day 7: rest, steady state cardio

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Marc Megna Fitness 360