Dive into Marty’s Program, a comprehensive 12-week training regimen designed to elevate your strength and physique. With six days of focused workouts each week, you'll engage in a variety of exercises targeting major muscle groups, including chest, back, shoulders, and arms. This program emphasizes both machine and free weight movements, ensuring a balanced approach to muscle development. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and progressing every step of the way!

marty’s program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pec Deck (Machine)

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Lat Pulldown

Seated Row (Cable)

Single Arm Iso Row

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Leg Extension

Hack Squat

Leg Press

Hip Thrust (Machine)

Abs Crunch (Machine)

Hanging Leg Raise

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