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

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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
2
Barbell Incline Bench Press Medium-Grip
4 sets, 10, 10, 8, 8 reps
3
Decline Barbell Bench Press
4 sets, 10, 10, 8, 8 reps
4
Superset
4 sets
Incline Dumbbell Press
4 sets, 10, 10, 8, 8 reps
Flat Bench Cable Flyes
4 sets, 10, 10, 8, 8 reps
Day 2: Back
1
Jogging-Treadmill
12 sets, 20 sec
2
Wide-Grip Lat Pulldown
6 sets, 20, 15, 12, 10, 8, 8 reps
3
Seated Cable Rows
6 sets, 20, 15, 12, 10, 8, 8 reps
4
Leverage High Row
6 sets, 20, 15, 12, 10, 8, 8 reps
5
Pullups
6 sets, 20, 15, 12, 10, 8, 8 reps
6
Circuit
4 rounds
Pullups
4 sets, 10 reps
Bent Over Barbell Row
4 sets, 10 reps
One-Arm Dumbbell Row
4 sets, 10 reps (per arm)
Hyperextensions (Back Extensions)
4 sets, 10 reps
Day 3: Lift
1
Superset
Dumbbell Jump Squat
4 sets, 5 reps
Dead Bug
2 sets, 10 reps (each side)
2
Triset
One Leg Barbell Squat
Use box or bench
4 sets, 8 reps (each leg)
Chin-Up
4 sets, 8 reps
Plank To Alternating Row
2 sets, 8 reps (each arm)
3
Triset
Barbell Bench Press - Medium Grip
4 sets, 8 reps
Ball Leg Curl
4 sets, 8 reps
Side Bridge
2 sets, 20 sec (per side)
4
Circuit
AMRAP in 10 Minutes
Weighted Squat
(with plate)
1 set, 10 reps
Bent Over Two-Dumbbell Row
(use one plate instead)
1 set, 10 reps
Standing Military Press
(use plate instead)
1 set, 10 reps
Romanian Deadlift
(use plate instead)
1 set, 10 reps
Day 4: Legs
1
One-Arm Kettlebell Swings
3 sets, 15 reps (per side)
2
Hang Clean
6 sets, 10, 10, 6, 6, 3, 3 reps
3
Barbell Squat
8 sets, 10, 8, 8, 6, 6, 6, 3, 15 reps
4
Sumo Deadlift
5 sets, 10, 8, 6, 2, 4 reps
5
Dumbbell Lunges
4 sets, 6 reps (per side)
6
Superset
4 sets
Stiff-Legged Barbell Deadlift
4 sets, 12, 12, 10, 10 reps
Lying Leg Curls
4 sets, 12, 12, 10, 10 reps
Day 5: Arms
1
HIIT Training
10 rounds
Jogging-Treadmill
10 sets, 8 mins
Jogging-Treadmill
Sprints.
10 sets, 30 sec
Kettlebell Swing
10 sets, 15 reps
2
Circuit
5 rounds
Barbell Curl
5 sets, 12, 10, 8, 8, 15 reps
Close-Grip EZ Bar Curl
5 sets, 12, 10, 8, 8, 15 reps
Dumbbell Bicep Curl
5 sets, 12, 10, 8, 8, 15 reps
Standing Biceps Cable Curl
5 sets, 12, 10, 8, 8, 15 reps
Lying Dumbbell Tricep Extension
5 sets, 12, 10, 8, 8, 20 reps
Triceps Pushdown
5 sets, 12, 10, 8, 8, 20 reps
Diamond Push-Up
5 sets, 15 reps
3
Circuit
4 rounds
Cable Crunch
4 sets, 12 reps
Flat Bench Lying Leg Raise
4 sets, 15 reps
Landmine 180's
4 sets, 12 reps
Day 6: Miscellaneous
1
Circuit
8 rounds
Stairmaster
8 sets, 15 sec
Hang Clean
8 sets, 8 reps
Battling Ropes
8 sets, 15 reps
2
Wide-Grip Lat Pulldown
3 sets, 12, 8, 8 reps
3
Incline Dumbbell Press
3 sets, 12, 8, 8 reps
4
Seated Cable Rows
3 sets, 12, 8, 8 reps
5
Close-Grip EZ Bar Curl
3 sets, 12 reps
6
Hammer Curls
3 sets, 12 reps
7
Standing Towel Triceps Extension
3 sets, 20 reps

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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