Marc Megna's College Training Secrets

Don't go to the gym unprepared and expect results. Use Marc Megna's formula to build a body that matches your test scores!

Between classes, parties, tailgating, more classes, and more parties, it's a wonder college students work out at all during their tenure on campus. Yet many college students use those four (or five, or more) years to forge the body that will propel them through the rest of their life. Those individuals graduate with a sheepskin and a six-pack.

Megna flourished on the field because of the hard work he put in off it.

Their reasons for hitting the books and the gym vary. Some want to dominate on the intramural field. Others want to burn off what they drink over the weekend at frat parties. Most realize that to attract other hard bodies, it helps to build one of your own first.

To do that, we're guessing you need some help. So we enlisted Marc Megna, a performance coach who played high school, college, and NFL football before embarking on a career as a sought-after trainer and fitness model.

"Programs are designed to put a person in position to be successful based on their base level of conditioning," Megna says. "That being said, the program, though important, is only as effective as the amount of effort you put into it."

With those words of wisdom as the point of departure, let's dive into his lessons for effective college lifting.

Lesson 1: Get Your Daily Squares Squared Away

What you eat may be more important than how you train. Unfortunately, college life is too often fueled by crappy dorm food and Domino's deliveries. No more excuses, though, because Megna has a meal plan designed to help you build major mass and burn fat.

Meal 1
Nutrition Facts
Serving Size
Amount per serving
Calories 245
Total Fat 1.9g
Total Carbs 28g
Protein 31g
Meal 2
  • tuna Tuna

    1 can

  • carrots Baby Carrots

    1 cup

Nutrition Facts
Serving Size
Amount per serving
Calories 317
Total Fat 7g
Total Carbs 8g
Protein 53g
Meal 3: Lettuce Sandwich
  • lettuce Lettuce

    2 cups

  • ham Ham

    1/2 lb

  • tomato Tomato

    1 slice

  • cheese Cheddar Cheese

    1 slice

  • pepper Bell Pepper

    1/2

Nutrition Facts
Serving Size
Amount per serving
Calories 508
Total Fat 31.2g
Total Carbs 11.7g
Protein 45.2g
Meal 4
  • salmon Salmon

    8 oz

  • quinoa Quinoa

    1 cup

  • broccoli Broccoli

    1 1/2 cups

Nutrition Facts
Serving Size
Amount per serving
Calories 611
Total Fat 15.5g
Total Carbs 47g
Protein 71g

"The program is only as effective as the amount of effort you put into it."

Lesson 2: Supplements Your Gains The Smart Way

The smart college kid will supplement his diet with protein canisters rather than beer cans. Megna is a spokesmodel for MuscleTech products for a reason, and he sings the company's praises: "MuscleTech products provide me with an elite level of focus and drive during my workouts that are extremely valuable to me. Every time I go to the gym, I know I will push the envelope to get the very best out of that workout."

Lesson 3: Learn How To Lift Like A Pro

You have to push your body and train hard to build muscle that earns admiration on campus. Megna's workout program isn't typical, but neither are the results. They are intended to be exceptional and Grade A.

If he's in performance mode, he trains through a three-week cycle. If he's in muscle-gain mode, the cycle goes to four weeks. Regardless, he follows each cycle with a deload week. This is seven days of active recovery where he lifts at 60 percent of his max lifts. This allows his body to recover and prepare.

Pullups

Sample Workout

Perform exercises with same letter in consecutive fashion (superset); rest only at the end of the last lettered exercise. Rest, repeat, and continue until you finished all sets for that letter.

Day 1: Lift
Superset
    • Hang Clean Hang Clean Hang Clean
      4 sets of 5 reps
    • Jackknife Sit-Up Jackknife Sit-Up Jackknife Sit-Up
      2 sets of 10 reps
Triset
    • Front Barbell Squat Front Barbell Squat Front Barbell Squat
      4 sets of 8 reps
    • Suspended Row Suspended Row Suspended Row
      4 sets of 8 reps
    • Ab Roller Ab Roller Ab Roller
      2 sets of 10 reps
Triset
    • Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
      4 sets of 8 reps
    • Kettlebell One-Legged Deadlift Kettlebell One-Legged Deadlift One-Legged Deadlift
      4 sets of 8 reps
    • Kneeling Belly Press Kneeling Belly Press Kneeling Belly Press
      2 sets of 8 reps (each side)
Circuit: AMRAP in 10 min
  • Bodyweight Walking Lunge Bodyweight Walking Lunge Bodyweight Lunge
    5 reps (each leg)
  • Pullups Pullups Pullups
    5 reps
  • Pushups Pushups Pushups
    5 reps
  • Single Leg Glute Bridge Single Leg Glute Bridge Single Leg Glute Bridge
    5 reps (each leg)
Day 2: HIIT
  • Elliptical Trainer Elliptical Trainer Elliptical Trainer
    8 sets of 30 sec maximum effort with 30 sec recovery
    Rest 5 min
  • Elliptical Trainer Elliptical Trainer Elliptical Trainer
    8 sets of 30 sec maximum effort with 30 sec recovery
Day 3: Lift
Superset
    • Freehand Jump Squat Freehand Jump Squat Jump Squat (w/ Dumbbells)
      4 sets of 5 reps
    • Deadbugs Deadbugs
      2 sets of 10 reps (each side)
Triset
    • One Leg Barbell Squat One Leg Barbell Squat One Leg Barbell Squat (Using box)
      4 sets of 8 reps (each leg)
    • Chin-Up Chin-Up Chin-Up
      4 sets of 8 reps (each leg)
    • Plank Plank Plank w/ Row
      2 sets of 8 reps (each arm)
Triset
    • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip
      4 sets of 8 reps
    • Ball Leg Curl Ball Leg Curl Ball Leg Curl
      4 sets of 8 reps
    • Side Bridge Side Bridge Side Bridge
      2 sets of 20 seconds (each side)
Circuit: AMRAP in 10 min
  • Weighted Squat Weighted Squat Weighted Squat w/ Plate
    10 reps
  • Bent Over Barbell Row Bent Over Barbell Row Bent Over Row w/ Plate
    10 reps
  • Standing Military Press Standing Military Press Standing Military Press w/ Plate
    10 reps
  • Romanian Deadlift Romanian Deadlift Romanian Deadlift w/ Plate
    10 reps
Day 4: HIIT
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    8 sets of 15 sec maximum effort with 15 sec recovery
    Rest 3 minutes
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    8 sets of 15 sec maximum effort with 15 sec recovery
    Rest 3 minutes
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    8 sets of 15 sec maximum effort with 15 sec recovery
    Rest 3 minutes
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    8 sets of 15 sec maximum effort with 15 sec recovery
    Rest 3 minutes
Day 5: Lift
Superset
    • One-Arm Kettlebell Swings One-Arm Kettlebell Swings Kettlebell Swings
      4 sets of 10 reps
    • Plank Plank Plank
      2 sets of 45 seconds
Triset
    • Trap Bar Deadlift Trap Bar Deadlift Trap Bar Deadlift
      4 sets of 8 reps
    • Standing Dumbbell Press Standing Dumbbell Press Standing Dumbbell Press (Half kneeling)
      4 sets of 8 reps
    • Reverse Hyperextension Reverse Hyperextension Reverse Hyperextension
      2 sets of 10 reps
Triset
    • One Leg Barbell Squat One Leg Barbell Squat One Leg Barbell Squat (w/ Dumbbells)
      4 sets of 8 reps (each leg)
    • One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
      4 sets of 8 reps (each arm)
    • Farmer's Carry Farmer's Carry Farmer's Carry
      2 sets of 20 yards
Circuit: AMRAP in 10 min
  • One Leg Barbell Squat One Leg Barbell Squat One Leg Barbell Squat (w/ Dumbbells)
    5 reps (each leg)
  • Dumbbell Incline Row Dumbbell Incline Row Dumbbell Incline Row
    5 reps
  • Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
    5 reps
  • Dumbbell Rear Lunge Dumbbell Rear Lunge Dumbbell Rear Lunge
    5 reps (each leg)
Day 6: HIIT
  • Elliptical Trainer Elliptical Trainer Elliptical Trainer
    8 sets of 30 sec maximum effort with 30 sec recovery
    Rest 5 min
  • Elliptical Trainer Elliptical Trainer Elliptical Trainer
    8 sets of 30 sec maximum effort with 30 sec recovery
Day 7: Recovery Cardio
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    30 minutes at 60 percent effort (120-130 beats per minute)

To learn more about Marc Megna and how he became the trainer he is today, check out his full training, nutrition, and supplement program in his
Fitness 360: Dream Big, Never Quit!