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."

Lat Pull-down

 

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, 10, 10, 8, 8, 6, 3 reps
+ 4 more exercises

BodyFit Plus

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What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Back
1
Jogging-Treadmill
12 sets, 20 sec
+ 6 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Lift
1
Superset
Dumbbell Jump Squat
4 sets, 5 reps
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Legs
1
One-Arm Kettlebell Swings
3 sets, 15 reps (per side)
+ 6 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 5: Arms
1
HIIT Training
10 rounds
Jogging-Treadmill
10 sets, 8 mins
+ 3 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 6: Miscellaneous
1
Circuit
8 rounds
Stairmaster
8 sets, 15 sec
+ 7 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Marc Megna Fitness 360

About the Author

Marc Megna

Marc Megna

Marc Megna is a Miami-based strength coach and personal trainer whose clients include celebrities, professional athletes, and regular people.

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