Marc Megna walks you through his muscle-maximizing four-week plan that’ll cram every session with gut-busting intensity.

 

Week 1-2

Rest 60 seconds between exercises

 

Day 1: Lower body

Front squat: Rest 60-90 secs between sets (2×10,8,6 reps)

5-sec eccentric Romanian deadlift: Rest 60 secs (2×6 reps)

Dumbbell front lunge: Rest 60 secs (2×10/leg reps)

Barbell hip press: Rest 60 secs (2×10 reps)

Standing calf press: Rest 60 secs (2×10 reps)

 

Day 2: Upper body

Bench press: Rest 60-90 secs between sets (2×10,8,6 reps)

5-sec eccentric suspension row: Rest 60 secs (4×6 reps)

Half kneeling overhead press: Rest 60 secs  (4×10/arm reps)

Dumbbell bent-over row: Rest 60 secs (4×10/arm reps)

Push-up: Rest 90 secs (4x max reps)

 

Day 3: Arms/abs

Straight-leg sit-up: Rest 60 secs between sets (3×20 reps)

5-sec eccentric barbell bicep curl: Rest 60 secs (3×6 reps)

Hanging knee raise: Rest 60 secs (3×20/leg reps)

Rope triceps press-down: Rest 60 secs (3×10 reps)

Plate lateral flexion: Rest 60 secs (3×12 reps)

 

Day 4: Lower body

Snatch-grip deadlift: Rest 60 secs between sets (2×10,8,6 reps)

5-sec eccentric dumbbell split: Rest 60 secs (4×6 reps)

Dumbbell reverse lunge: Rest 60 secs (4×10/leg reps)

Dumbbell single-leg deadlift: Rest 60 secs (4×10/leg reps)

50% 1-RM back squat: Rest 60 secs (3x max reps)

 

Day 5: Upper body

Chin-up: Rest 60-90 secs between sets (5×10 reps)

5-sec eccentric incline DB chest press: 60 secs (4×6 reps)

Neutral-grip dumbbell lateral raise: Rest 60 secs (4×10 reps)

Cable row: Rest 60 secs (4×10/arm reps)

Cable chest fly: Rest 60 secs (4×10 reps)

 

Day 6: Arms/abs

Stability ball roll-out: Rest 60 secs between sets (3×12 reps)

5-sec eccentric BB triceps press: Rest 60 secs (3×6 reps)

Cable rotation: Rest 60 secs (3×12/side reps)

Dumbbell hammer curl: Rest 60 secs (3×10 reps)

Wall press deadbug: Rest 60 secs (3×10/leg reps)

 

 

Week 3-4

Rest 60 seconds between exercises

 

Day 1: Lower body

Three-second isometric back squat (5×6 reps)

Romanian deadlift (4×8 reps)

Barbell step-up (4×8/leg reps)

Glute-ham raise (4×8 reps)

Seated calf press (4×12 reps)

 

Day 2: Upper body

3-sec isometric bench press (5×6 reps)

Single-arm suspension body row (4×8/arm reps)

Overhead dumbbell press (4×8 reps)

Dumbbell bent-over row (4×8/arm reps)

Dumbbell chest press (4×8 reps)

 

Day 3: Lower body

Weighted straight-leg sit-up (3×15 reps)

BB bicep curl w/ three-second isometric 90° hold (3×6 reps)

Hanging leg raise (3×20 reps)

Cable triceps press-down (3×12 reps)

Farmer’s carry (3×40 yards)

 

Day 4: Lower body

Knee-h pin 3-sec isometric deadlift (5×6 reps)

Double kettlebell front squat (4×8 reps)

Barbell reverse lunge (4×10/leg reps)

Dumbbell single-leg deadlift (4×10/leg reps)

Dumbbell walking lunge (3×20/leg reps)

 

Day 5: Lower body

Chin-up w 3-sec hold at top (5×6 reps)

Incline bench press (4×8 reps)

Dumbbell front raise (4×8 reps)

Rope cable high row (4×8 reps)

Dumbbell chest fly (4×12 reps)

 

Day 6: Arm/abs

Barbell roll-out (3×12 reps)

Rope triceps press w/ three-second 90 hold (3×6 reps)

Medicine-ball side throw (3×12/side reps)

Cable biceps curl (3×12 reps)

Bear crawl (3×15 steps reps)

 

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