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Dr. Marv's Personal H.I.T. Program B (Top/Backoff Set: Chest Focused)
- 8 WEEK TRAINING BLAST/1 WEEK DELOAD (two rotations available)
- Chest has always been his lagging body part. Which means he had to learn every trick in the book to build it up to balance out his physique.
- Again, this program is for intermediate level lifters and up – meaning you know how to take a set to (near) failure while maintaining solid execution. If that is not you, we recommend you sign up for a beginner level program.
- This program has a very UNIQUE approach to the ever popular Top Set/Backoff Set that we bet you've never seen before (along with a few traditional backoff sets). It also incorporates Blood Flow Restriction (BFR) training to make workouts even more terrible....y fun!
- Structure: 4 Days a Week of Intense Lifting in a Gym Setting, 1 Day High Intensity Interval Training (H.I.I.T.) Cardio & Core, 1 Day Low Intensity Steady State (L.I.S.S.) Cardio (plus a brand new optional Full Body Mobility routine), 1 Day Rest
- Week 1:
- Day 1: Rest
- Day 2: BFR ARMS + LEGS A.1
- Day 3: H.I.I.T. CARDIO & CORE A.1
- Day 4: CHEST, SHOULDERS (optional triceps) A.1
- Day 5: L.I.S.S. CARDIO + FULL BODY MOBILITY (optional)
- Day 6: FULL PULL & CALVES A.1
- Day 7: UPPER PUSH A.1
WE ENCOURAGE YOU TO FOLLOW HIS PERSONAL PROGRAMS IN ORDER AS THEY ARE RELEASED (A, B, C, etc)
Dr. Marv's Personal Program C (Volume/R.I.R.)
10 WEEK TRAINING BLAST/1 WEEK DELOAD (two rotations available)
- You’ve seen him train online and in the gym, now you can do the EXACT same routine he’s doing himself. This program is best for intermediate lifters who know what failure training is given it is Reps in Reserve (RIR) based. Because it is a higher volume program, this would be an appropriate jump from the beginner workout programs (with much more difficult exercise pairings).
- Reps in Reserve (R.I.R.) means you estimate how many repetitions you could still perform before reaching failure in a given set, helping to gauge workout intensity, with this program landing at 1-2 R.I.R.
- This program is superset focused and progresses volume and intensity over the course of the program.
- Week 1:
- Day 1: H.I.I.T. CARDIO + CORE
- Day 2: BACK + BICEPS A.1 - 2 R.I.R.
- Day 3: L.I.S.S. CARDIO
- Day 4: LEGS + SHOULDER A.1 - 2 R.I.R.
- Day 5: FULL BODY MOBILITY/Rest
- Day 6: CHEST + RDL's A.1 - 2 R.I.R.
- Day 7: ARMS + SHOULDERS + CALVES A.1 - 2 R.I.R.
WE ENCOURAGE YOU TO FOLLOW HIS PERSONAL PROGRAMS IN ORDER AS THEY ARE RELEASED (A, B, C, etc)
FEATURED PROGRAM: Dr. Marv's Personal H.I.T. Program (Cluster & Pump Sets) A
- 8 WEEK TRAINING BLAST/1 WEEK DELOAD (two rotations available)
- You’ve seen him train online and in the gym, now you can do the EXACT same routine he’s doing himself. This program is for intermediate level lifters and up – meaning you know how to take a set to (near) failure while maintaining solid execution. If that is not you, we recommend you sign up for a beginner level program.
- This program has 6 different set styles ranging from multiple high intensity cluster set variations where the logbook is king to fun continuous motion pump style sets where you simply try to get as much blood in the muscle as possible to even super underrated Blood Flow Restriction (BFR) training that is so underutilized in bodybuilding.
- Structure: 4 Days a Week of Intense Lifting in a Gym Setting, 1 Day High Intensity Interval Training (H.I.I.T.) Cardio & Core, 1 Day Low Intensity Steady State (L.I.S.S.) Cardio, 1 Day Rest
- Week 1:
- Day 1: H.I.I.T CARDIO & CORE A.1
- Day 2: MUSCLE ROUNDS – UPPER A.1 (1 Core Movement)
- Day 3: L.I.S.S. CARDIO
- Day 4: MUSCLE ROUNDS – BICEPS/FOREARMS & LOWER A.1
- Day 5: Rest
- Day 6: LOAD UPPER A.1 & PUMP LOWER A.1
- Day 7: PROGRESSIVE OVERLOAD (REST PAUSE) – ARMS A.1 + DC CALVES & CORE
WE ENCOURAGE YOU TO FOLLOW HIS PERSONAL PROGRAMS IN ORDER AS THEY ARE RELEASED (A, B, C, etc)
Beginner Athlete Program
8 WEEK TRAINING CYCLE (two rotations available)
- Training for athletes of any field/court/etc. sport requires a different approach than your traditional hypertrophy-based workouts. Master the basics while improving your ability to move and generate force with this effective workout program designed for beginners.
- Structure: 2-3 Days a Week of Whole-Body Lifts, 1 Mobility Session, 1 Day of Additional H.I.I.T. Cardio & Core Work (this is designed to allow athletes to continue playing their sport and still recover)
- Week 1 (2 days of lifting only shown):
- Day 1: WHOLE BODY A.1
- Day 2: Sport/Rest
- Day 3: MOBILITY SESSION (Sport/Rest)
- Day 4: WHOLE BODY B.1
- Day 5: Sport/Rest
- Day 6: H.I.I.T. CARDIO + CORE
- Day 7: Sport/Rest
Intermediate Athlete Program
8 WEEK TRAINING CYCLE (two rotations available)
- Training for athletes of any field/court/etc. sport requires a different approach than your traditional hypertrophy-based workouts. Continue your fitness gainZZZ while improving your ability to move and generate force with this effective workout program designed for intermediates.
- Structure: 3 Days a Week of Whole-Body Lifts (including plyo's and cardio intervals), 2 Mobility Sessions, 1 Day of Additional H.I.I.T. Cardio & Core Work, and more
- Week 1:
- Day 1: Sport/Rest
- Day 2: WHOLE BODY A.1
- Day 3: FULL BODY MOBILITY (Optional Jump Training)
- Day 4: WHOLE BODY B.1
- Day 5: FULL BODY MOBILITY (Optional Jump Training)
- Day 6: H.I.I.T. CARDIO + CORE
- Day 7: WHOLE BODY C.1
Garage Gym Beginner Athlete
8 WEEK TRAINING CYCLE (two rotations available)
- Training for athletes of any field/court/etc. sport requires a different approach than your traditional hypertrophy-based workouts. Master the basics while improving your ability to move and generate force with this effective workout program designed for beginners to be done in a garage/home gym environment.
- MANDATORY EQUIPMENT: Adjustable Bench, Squat Rack/Rig, Barbell/Plates, DBs (KB's can be subbed for MOST movements), Resistance Bands (multiple strengths/sizes), Landmine attachment (I give you two items that I personally have used as well as the no equipment/DIY option), Pullup Bar (can simply use rack)
- Structure: 2-3 Days a Week of Whole-Body Lifts, 1 Mobility Session, 1 Day of Additional H.I.I.T. Cardio & Core Work (this is designed to allow athletes to continue playing their sport and still recover)
- Week 1 (2 days of lifting only shown):
- Day 1: WHOLE BODY A.1
- Day 2: Sport/Rest
- Day 3: MOBILITY SESSION (Sport/Rest)
- Day 4: WHOLE BODY B.1
- Day 5: Sport/Rest
- Day 6: H.I.I.T. CARDIO + CORE A.1
- Day 7: Sport/Rest
Equipment Needed:
Barbell/Rack/Bench
Resistance Bands/Cable Machine
DBs (KBs can be used for MOST scenarios)
Landmine Attachment for BB
Helpful:
Boxes, Cardio Equipment
Beginner Hypertrophy Program A (Whole Body)
8 WEEK TRAINING CYCLE (two rotations available)
- Ready to get serious about your gym goals but not sure where to start? Master the basics with the second beginner routine designed to get you confident and competent in the biggest bang for your buck lifts in the gym.
- Structure: 3 Days a Week of Whole-Body Lifts, 1 Day of Additional H.I.I.T. Cardio & Core Work, 1 L.I.S.S. Cardio Session, 1 Optional Mobility Session
- Week 1:
- Day 1: WHOLE BODY A.1 (Mix Machines/Free Weights)
- Day 2: L.I.S.S. CARDIO
- Day 3: WHOLE BODY B.1 (Mostly Machines)
- Day 4: Rest
- Day 5: WHOLE BODY C.1 (Mostly Free Weights)
- Day 6: H.I.I.T. CARDIO + CORE
- Day 7: MOBILITY SESSION (or rest)
WE ENCOURAGE YOU TO FOLLOW BEGINNER PROGRAMS IN ORDER AS THEY ARE RELEASED (A, B, C, etc)
Beginner Hypertrophy Program B (Upper/Lower)
8 WEEK TRAINING CYCLE (two rotatiosn available)
- Ready to continue your fitness/muscle building journey? Master the basics with the second beginner routine designed to get you confident and competent in the biggest bang for your buck lifts in the gym.
- Structure: 4 Days a Week of Upper/Lower Body Lifts, 1 Day of Additional H.I.I.T. Cardio & Core Work, 1 L.I.S.S. Cardio Session, 1 Optional Mobility Session
- Week 1:
- Day 1: UPPER BODY A.1 (Mostly Free Weights)
- Day 2: H.I.I.T. CARDIO + CORE
- Day 3: LOWER BODY A.1 (Mostly Free Weights)
- Day 4: Rest/L.I.S.S. Cardio
- Day 5: UPPER BODY B.1 (Mostly Machines)
- Day 6: LOWER BODY B.1 (Mostly Machines)
- Day 7: MOBILITY SESSION (or rest)
WE ENCOURAGE YOU TO FOLLOW BEGINNER PROGRAMS IN ORDER AS THEY ARE RELEASED (A, B, C, etc)