available training programs

• 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: HI-IT 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)

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.

• Structure: 4 Days a Week of R.I.R. 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: HI-IT 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)

8 WEEK TRAINING BLAST/1 WEEK DELOAD (two rotations available)

• Ready to continue your fitness/muscle building journey? This is designed to be your 4th program in the personal program progression I've created for you.

• 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, 1 Day of Additional H.I.I.T. Cardio & Core Work, 1 Day of L.I.S.S. Cardio & Core Work 

• Week 1: 
• Day 1: Rest
• Day 2: HAMS/SHOULDERS/ARMS/CALVES (+1 core)
• Day 3: H.I.I.T. CARDIO & CORE A.1
• Day 4: UPPER PUSH A.1
• Day 5: L.I.S.S. CARDIO (+ 1 core)
• Day 6: LEGS A.1
• Day 7: UPPER PULL A.1 (+1 core)

NOT FOR BEGINNERS AS THIS IS DR. MARV'S PERSONAL 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: HI-IT CARDIO + CORE
• Day 7: Sport/Rest

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.

• 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: HI-IT CARDIO + CORE A.1
• Day 7: Sport/Rest

Equipment Needed: 

Barbell/Rack/Adjustable Bench

Cable Machine/Resistance Bands (multiple strengths)

DBs (KBs can be used for MOST scenarios but not all)

Landmine Attachment for BB

Helpful: 

Boxes, Cardio Equipment (bike, rower,etc) , Battle Ropes, Sandbag

WE ENCOURAGE YOU TO FOLLOW BEGINNER PROGRAMS IN ORDER AS THEY ARE RELEASED (A, B, C, etc)

8 WEEK TRAINING CYCLE  (two rotations available)

• Ready to make the best gainZ of your life in your home garage gym? Look no further as this is it where you have 2 rotations of workouts following a pull, push, legs (in that order which I think is superior to traditional push/pull/legs).

• Structure: 4 Days a Week of Pull, Push, Legs lifting, 1 L.I.S.S. cardio session, & 1 Day of Additional H.I.I.T. Cardio & Core Work 

• Week 1 
• Day 1: Pull A.1
• Day 2: Push A.1
• Day 3: Rest
• Day 4: Legs A.1
• Day 5: L.I.S.S. Cardio
• Day 6: Pull B.1
• Day 7: HI-IT CARDIO + CORE A.1

Equipment Needed: 

Barbell/Rack/Adjustable Bench

Cable Machine/Resistance Bands (multiple strengths)

DBs (KBs can be used for MOST scenarios but not all)

Landmine Attachment for BB

Helpful: 

Cardio Equipment (bike, rower, etc)

WE ENCOURAGE YOU TO FOLLOW BEGINNER PROGRAMS IN ORDER AS THEY ARE RELEASED (A, B, C, etc)

8 WEEK TRAINING CYCLE  (two rotations 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: HI-IT 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)

8 WEEK TRAINING CYCLE  (two rotations available)

• Ready to continue your fitness/muscle building journey? This is designed to be your 3rd program in the beginner progression I've created for you.

• 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, 

• Week 1: 
• Day 1: LOWER A.1 (Mostly Free Weights)
• Day 2: UPPER A.1 (Mostly Free Weights)
• Day 3: Rest
• Day 4: LOWER B.1 (Mostly Machines)
• Day 5: UPPER BODY B.1 (Mostly Machines)
• Day 6: HI-IT CARDIO + CORE
• Day 7: L.I.S.S. CARDIO

WE ENCOURAGE YOU TO FOLLOW BEGINNER PROGRAMS IN ORDER AS THEY ARE RELEASED (A, B, C, etc)