Training Programs
Dr. Christopher “Marv” Marvin, DC
Thirteen programs, from your first day back in the gym to the exact block Dr. Marv is running himself this week. One price opens all of them. Filter the list down to the ones that fit your gym, your level and your week.
$69/month Billed on the True Coach app. Switch programs or cancel anytime.
One subscription opens all thirteen. Filter to what fits, then read any program end to end in Every program in full, further down this page.
For a true beginner · whole body
You have been on the sidelines too long and you are ready to finally get it right, without burning out, getting hurt, or quitting again.
Whole body · free weights and machines
You have been putting in work but you are not happy with the results. This is the first beginner routine built to get you progressing week to week again.
Upper / lower split · big-bang-for-buck lifts
Master the basics and get confident and competent in the biggest bang for your buck lifts in the gym.
Upper / lower · lower body first
The bridge between the beginner routines and Dr. Marv's personal blocks. Upper / lower, with the lower body led first.
Six set styles · cluster and pump work
The exact routine he runs himself. Six different set styles, from cluster sets where the logbook is king to continuous-motion pump work.
Top / backoff sets · chest specialization
Chest has always been his lagging body part, so he learned every trick in the book to build it. This is that block.
Reps in reserve · the highest-volume block
The longest block on the roster and the most approachable entry to his personal programs. Reps in reserve instead of hard failure.
Shoulder and hamstring specialization
Shoulders and hamstrings get the specialization treatment, inside the same personal-block structure.
Back specialization · new for 2026
A dedicated back specialization block. A full pull day and an upper pull day inside the same rotation.
In-season friendly · movement quality
Built so you can keep playing your sport and still recover. Master the basics while improving how you move and generate force.
Adds plyometrics and jump training
Keep the gainZ coming while improving how you move and generate force. Adds plyometrics and optional jump training.
Athlete work, garage gym version
The beginner athlete block, rewritten for a garage or home gym setup.
Home gym · pull / push / legs
Pull, push, legs in that order, which he considers superior to the traditional sequence. Built for a home garage gym.
Loosen a filter and the list comes back.
The long version
Open any program for the full write-up, the weekly structure, week 1 day by day, the equipment it needs and who it is and is not for.
This is for the person who's been on the sidelines a little too long and is ready to finally get it right, without burning out, getting hurt, or quitting (again).
Most beginner programs miss the mark. Too much volume, too many exercises, too much soreness, not enough skill development . This program is built to fix that.
3 lifting days (whole body), 1 LISS cardio day, 1 HIIT cardio + core day, optional full-body mobility day
Just because you're new to the gym doesn't mean you can't become an Educated Meathead.
The published weekly layout is 3 whole-body lifting days, 1 LISS cardio day, 1 HIIT cardio + core day, and an optional full-body mobility day. A day-by-day breakdown is not listed for this program.
Right fit
You are new, deconditioned, or coming back after years away.
Wrong fit
You already train hard and know what failure feels like.
Rotations
Duration not published
As of now this is the only novice routine to get you started and ready for the beginner progression.
You've been putting in work, but aren't happy with the results. This is the first Beginner routine designed to get you back to once again progressing week to week with proper programming in place.
This program is designed for someone who is already in the gym but not sure what to do. If you're extremely deconditioned, start with True Novice Hypertrophy A.
3 days a week of whole body lifting, 1 day HIIT cardio & core, 1 day LISS cardio & core, 1 day rest
Right fit
You are already in the gym but not sure what to do.
Wrong fit
You are extremely deconditioned. Start with True Novice A.
Rotations
Two rotations available
Follow the beginner programs in order as they are released (A, B, C, etc).
Ready to continue your fitness and 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.
If you're very deconditioned, start with True Novice Hypertrophy A.
4 days a week of upper/lower body lifts, 1 day HIIT cardio & core, 1 LISS cardio session, 1 optional mobility session
Right fit
You finished Program A and you are ready for a four-day split.
Wrong fit
You are very deconditioned. Start with True Novice A.
Rotations
Two rotations available
Follow the beginner programs in order as they are released (A, B, C, etc).
Ready to continue your fitness and muscle building journey? This is designed to be your 3rd program in the beginner progression.
If you're very deconditioned, start with True Novice Hypertrophy A.
4 days a week of upper/lower body lifts, 1 day HIIT cardio & core, 1 LISS cardio session
Right fit
You have run Programs A and B and you want the last step before intermediate.
Wrong fit
You are very deconditioned. Start with True Novice A.
Rotations
Two rotations available
Follow the beginner programs in order as they are released (A, B, C, etc).
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, start with 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 the underrated Blood Flow Restriction (BFR) training that is so underutilized in bodybuilding.
4 days a week of intense lifting in a gym setting, 1 day HIIT cardio & core, 1 day LISS cardio, 1 day rest
Right fit
You can take a set to near failure while keeping solid execution.
Wrong fit
You cannot yet train close to failure with clean form. Start in Foundations.
Rotations
Two rotations available
Follow the personal programs in order as they are released (A, B, C, etc).
Chest has always been his lagging body part, which means he had to learn every trick in the book to build it up and balance out his physique.
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, start with 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... ly fun.
4 days a week of intense lifting in a gym setting, 1 day HIIT cardio & core, 1 day LISS cardio (plus an optional full body mobility routine), 1 day rest
Right fit
You can take a set to near failure while keeping solid execution.
Wrong fit
You cannot yet train close to failure with clean form. Start in Foundations.
Rotations
Two rotations available
Follow the personal programs in order as they are released (A, B, C, etc).
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 is 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, which helps gauge workout intensity. This program lands at 1–2 R.I.R.
This program is superset focused and progresses volume and intensity over the course of the program.
4 days a week of R.I.R. lifting in a gym setting, 1 day HIIT cardio & core, 1 day LISS cardio (plus an optional full body mobility routine), 1 day rest
Right fit
You are stepping up from the beginner progression and want the gentlest on-ramp to intermediate work.
Wrong fit
You have never trained near failure. Start in Foundations.
Rotations
Two rotations available
Follow the personal programs in order as they are released (A, B, C, etc).
Ready to continue your fitness and muscle building journey? This is designed to be your 4th program in the personal program progression.
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... ly fun.
4 days a week of intense lifting, 1 day of additional HIIT cardio & core work, 1 day of LISS cardio & core work
Right fit
You have run at least one of his personal blocks already.
Wrong fit
You are a beginner. This is his personal program.
Rotations
Two rotations available
Not for beginners. This is Dr. Marv's personal program.
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 a back specialization block for intermediate level lifters and up, meaning you know how to take a set near failure while maintaining solid execution. If that is not you, start with 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.
4 days a week of whole body lifting, 1 day HIIT cardio & core, 1 day LISS cardio & core, 1 day rest
Right fit
You can take a set near failure while keeping solid execution.
Wrong fit
You cannot yet train close to failure with clean form. Start in Foundations.
Rotations
Duration not published
Follow the personal programs in order as they are released (A, B, C, etc).
Training for athletes of any field or court 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.
2–3 days a week of whole-body lifts, 1 mobility session, 1 day of additional HIIT cardio & core work. Designed to allow athletes to continue playing their sport and still recover.
Two lifting days shown.
Right fit
You play a field or court sport and you are new to structured lifting.
Wrong fit
Your only goal is size. Use the Foundations track instead.
Rotations
Two rotations available
Training for athletes of any field or court sport requires a different approach than your traditional hypertrophy-based workouts. Continue your fitness gainZ while improving your ability to move and generate force with this effective workout program designed for intermediates.
3 days a week of whole-body lifts (including plyos and cardio intervals), 2 mobility sessions, 1 day of additional HIIT cardio & core work, and more
Right fit
You have run the beginner athlete block and you want more.
Wrong fit
You are new to structured lifting. Start with Athlete: Foundation.
Rotations
Two rotations available
Training for athletes of any field or court 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 or home gym environment.
2–3 days a week of whole-body lifts, 1 mobility session, 1 day of additional HIIT cardio & core work. Designed to allow athletes to continue playing their sport and still recover.
Two lifting days shown.
Needed
Helpful
Right fit
You play a sport, you train at home, and you are new to structured lifting.
Wrong fit
You have full gym access. Use the commercial gym version instead.
Rotations
Two rotations available
Follow the beginner programs in order as they are released (A, B, C, etc).
Ready to make the best gainZ of your life in your home garage gym? Look no further. You get 2 rotations of workouts following a pull, push, legs order, which is superior to traditional push/pull/legs.
4 days a week of pull, push, legs lifting, 1 LISS cardio session, 1 day of additional HIIT cardio & core work
Needed
Helpful
Right fit
You train at home and you want a physique-focused split.
Wrong fit
You do not have a barbell, rack, and bench.
Rotations
Two rotations available
Follow the beginner programs in order as they are released (A, B, C, etc).
Method glossary
The tags on each program card name the methods it uses. Here is what each one means.
What $69 a month actually buys
Your subscription runs on True Coach, the app coaches use with private clients. You get the full library, so if you pick wrong or finish a block early you switch without paying again.
Start the subscriptionA video tutorial for every prescribed movement
No guessing at what "muscle rounds" or a landmine RDL is supposed to look like. Every lift is demonstrated.
Two full rotations inside every cycle
Cycles are built as A and B rotations, so an 8-week block is 8 weeks of varied work, not the same session on repeat.
Cardio and mobility programmed alongside the lifting
HIIT, LISS, core, and full-body mobility sessions are written into the week. You are not left to improvise the other days.
Logged sets, so progression is measurable
On the intensity blocks the logbook is the whole point. You beat last week's numbers or you know exactly why you didn't.
Deloads built in, not bolted on
The personal blocks run as a training blast followed by a programmed deload week. Recovery is part of the plan.
Getting started
STEP 01
Filter the grid down to what fits, or browse all thirteen. Your choice is pre-filled on the form, so there is nothing to remember.
STEP 02
Two fields. Your True Coach invitation comes back to that address, along with a welcome email covering how the programs are built.
STEP 03
Accept the invite, start your $69/month subscription inside True Coach, and your first week is already loaded and waiting.
Who wrote these
"You are NOT broken, and you are NOT fragile."
Dr. Christopher "Marv" Marvin, DC, has had nine surgeries. Multiple fractures, tears, a head injury, and chronic pain. More than thirty doctors told him to give up soccer, basketball, triathlons, weightlifting, and guitar.
He built an entire career out of refusing. These programs are the result of eighteen years spent proving that the human body responds to intelligent loading, not to being told it is fragile. He still runs every one of the personal blocks himself before you ever see them.
— Dr. Christopher “Marv” Marvin, DC
Before you sign up
A training blast is a hard, intensity-driven run of 8 to 10 weeks followed by a programmed deload week. Dr. Marv's personal programs are built this way, because training that close to failure requires a planned back-off.
A training cycle is an 8-week run at a sustainable intensity without a mandatory deload attached. The beginner, athlete, and garage gym programs use cycles.
R.I.R. stands for Reps In Reserve. You estimate how many more reps you could have done before hitting failure. Program C runs at 1 to 2 R.I.R., meaning you stop with one or two reps left in the tank.
H.I.T. is High Intensity Training, where sets are taken to or very near true failure. The H.I.T. programs are harder per set. The R.I.R. program is higher in total volume. Both build muscle. R.I.R. is the easier jump if you are coming out of the beginner progression.
Blood Flow Restriction training uses cuffs on the arms or legs to partially restrict venous return, which lets you get a strong training effect from much lighter loads. It is heavily underused in bodybuilding, and it shows up in several of Dr. Marv's personal blocks.
You will need BFR cuffs. Dr. Marv uses and recommends a specific system, a medical-grade system that is HSA and FSA eligible, and the discount code is on his What Dr. Marv Uses page. He also has an entry level tourniquet-style band option in his Amazon list for those not quite ready to make the investment but still want to employ BFR for maximum gainZ.
H.I.I.T. is High Intensity Interval Training, short, hard intervals alternating with slow and easy intervals for maximum caloric burn and cardio gains. This is followed by what Dr. Marv calls “non-traditional core” workouts designed to build strength and resiliency in ALL planes of motion, not just straight up and down like most workout programs do. L.I.S.S. is Low Intensity Steady State, longer, steady-state cardio performed at a low-to-moderate intensity for consistent caloric burn with minimal fatigue and recovery demands. Every program includes both, programmed for you, so the non-lifting days are not left to improvisation.
You send your name, email, and the program you picked. You get an invitation to the True Coach app at that email address, plus a welcome email covering how the programs are built.
Accept the invite, start your $69 per month subscription inside True Coach, and your first week is already loaded. Most people are training the next day.
Then you switch. The subscription is not tied to a single program, so if a block turns out to be too much or not enough, you move to a different one at no extra cost. Nobody gets it right every time, which is exactly why one subscription opens all thirteen.
Yes! Your subscription is month-to-month through the TrueCoach platform, with no contract or minimum commitment.
You may cancel at any time. It is your responsibility to cancel your subscription and/or communicate your desire to cancel BEFORE your next billing date. Once a new billing cycle begins and payment has been processed, that billing cycle is considered active and will not be refunded due to a failure to cancel in advance.
True Novice Hypertrophy A, if you are deconditioned or have been out of the gym for years. It prioritizes movement skill and deliberately keeps soreness low so you actually keep showing up.
Beginner Hypertrophy Program A, if you are already going to the gym but do not have a plan. From there the progression runs A, then B, then C, and then into Dr. Marv's personal blocks.
It is strongly recommended. The blocks are written to hand off to each other, and the lettered order (A, B, C, D, F) is the order they were designed to be run in. Skipping ahead into a personal block before you can train near failure with clean execution is how people get hurt or stall out.
That said, you’re an adult — if you want to jump around between programs, go for it! Just understand that doing so is your choice and is not how the programs were designed or how I recommend using them for the best results.
Two programs are written specifically for it: Garage Gym Beginner Athlete A and Garage Gym Beginner/Intermediate Hypertrophy A (P/P/L). Both require a barbell, rack, adjustable bench, cable machine or resistance bands, dumbbells, and a landmine attachment. Filter by Garage above to see just those two.
I’ve used Dr. Marv’s plan from his website and a custom plan he made for me. I saw very good strength & size gains along with proper nutrition. The biggest thing for me was the recovery, at 47 I don’t recover like when I was 27 but these plans kept me fresh for each session. Now no BS, they are hard and you get out of it what you put in. 10/10 recommend.
Robb Hensel Training program client, 47
Dr. Marv helped me with one of programs for beginner garage hypertrophy so I could workout from home and take a break from my powerlifting training. It was a great program to follow. Easy to follow sets, exercise videos if you didn’t know the move with coaching ques. Being a female this program was very helpful to change it up, build muscle and work on form before going back to powerlifting. … Logging the exercise and videos, having that motivation from Dr. Marv with the program to also keep me accountable
Kim Koester Powerlifter & certified personal trainer, 10 years
I can’t recommend enough Dr. Marv’s workout program. It was very convenient and easy to use, and I especially liked how the app will never shut down or freeze on me compared to other ones that I’ve used in the past. It was very consistent in tracking its numbers, which allowed me to progressively overload each week. The inclusion of deload every several weeks was a great way for me to manage my fatigue and prevent injury. Overall, I highly recommend 10 out of 10!
Alex Hernandez Training program client
Most athletic programs just throw you into heavy lifting without preparing your body, but this system covers every base from start to finish. The built-in warm-up and priming routine gets your nervous system fired up, opens up your hips and shoulders, and bulletproofs your joints before you even touch a working set. … You aren’t just moving weight for the sake of it—you’re building usable speed, resilience, and power while staying completely pain-free. It takes all the guesswork out of elite-level training.
Jon Searcy Training program client
Pick the block that fits where you actually are today. You can change it next month.
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