marc-lobliners-12-week-trainer

Train Like a Machine - Marc Lobliner's 12 Week Functional Hypertrophy Trainer

Editor's Note: Please remember to BOOKMARK this page for convenient access to the full trainer.

Form or function. Muscle or movement. We tend to think of muscular people as immobile, blocky and muscle-bound.

I have spent the last three years studying the EXOS performance style of training; a methodology known for producing gold medalists in the Olympics and first round draft picks in the NFL. A methodology known for getting injured players back faster, and for keeping players healthy.

As a professional bodybuilder I thought to myself, "What if we applied these principles to building muscle while maintaining athleticism and overall body health?" This program is the result of over 21 years of training through education and application.

If you want sexy, lean muscle that can move, this is the trainer for you. Read on for your best looking and feeling body ever!

The point of these movements is to not only build lean, sexy muscle, but to also promote overall health, wellness, and longevity. By engaging your core, we will make sure that back is healthy and by starting with lower progressions, such as goblet squats over back squats, we get you ready for the core movements.

And even if you are a heavy squatter, these regressions will help you heal and fix imbalances to make you a better, healthier squatter overall!

MTS Nutrition CEO Marc Lobliner introduces his new 12 week functional hypertrophy trainer.
This program is a 4 Day Split, as you will need recovery. EXOS sets up their programming like this:
  • Monday: Upper
  • Tuesday: Lower
  • Wednesday: Regen
  • Thursday: Upper
  • Friday: Lower
  • Saturday: Regen
  • Sunday: Off

What is a Regen Day?

Regen is a recovery day. Instead of just resting, we do things to enhance recovery. Thus, you will do the following:
  • Pillar Prep: 20-30 minutes (View the pillar prep video). Foam roll and pin roll to work out stressed fascia and promote recovery.
  • Low Intensity Cardio: 20 minutes. Promote blood flow. I LOVE outdoor activity like a walk or casual bike ride, but use indoor equipment if needed.
  • OPTIONAL: Deep tissue massage.
Click here to watch Marc Lobliner discuss why you need a regen day each week.

12 Week Train Like a Machine Program

Watch the complete 3 video playlist - Upper Body Push workouts, weeks 1-12.

Upper Body Push, Weeks 1-4 - Watch Now

Upper Body Push, Weeks 5-8 - Watch Now

Upper Body Push, Weeks 9-12 - Watch Now

Upper Body Push

  • Pillar Prep (Watch video here)
  • Movement Prep: World's greatest stretch, inch worm/walkouts, mini band lateral and linear
  • 1 set Push-ups x 10 not near failure
  • 1 set Lateral Raise x 10 not near failure
  • 1 set Triceps Press Downs x 10 not near failure

Upper Body Push
Train Like a Machine
Weeks 1-4 Weeks 5-8 Weeks 9-12
Unilateral Bench Press 5 x 8-15 Bilateral Dumbbell Bench Press 5 x 8-15 Flat Barbell Bench Press 5 x 8-15
Machine Bench Press 5 x 8-15 Plyometric Pushup 5 x 8-15 Bilateral Dumbbell Bench Press 5 x 8-15
Standing Dumbbell Shoulder Press 5 x 8-15 Kneeling Unilateral Dumbbell Shoulder Press 5 x 8-15 Standing Barbell Shoulder Press 5 x 8-15
Lateral Raise 5 x 8-15 Lateral Raise 5 x 8-15 Lateral Raise 5 x 8-15
Triceps Pressdowns 5 x 8-15 Skullcrushers 5 x 8-15 Dips 5 x 8-15
Plank 3 x 1 minute each Side Planks 3 x 30 seconds each side Ab Rollouts 3 x 10
Watch the complete 3 video playlist - Lower Body Push workouts, weeks 1-12.

Lower Body Push, Weeks 1-4 - Watch Now

Lower Body Push, Weeks 5-8 - Watch Now

Lower Body Push, Weeks 9-12 - Watch Now

Lower Body Push

  • Pillar Prep (Watch video here)
  • Movement Prep: World's greatest stretch, inch worm/walkouts, mini band lateral and linear
  • 1 set Leg Extension x 10 not near failure
  • 1 set Leg Curl x 10 not near failure
  • 1 set Hyperextension x 10 not near failure
  • Goblet Squats: 3 sets of 8 not near failure and work mobility at bottom of movement

Lower Body Push
Train Like a Machine
Weeks 1-4 Weeks 5-8 Weeks 9-12
Goblet Squat 5 x 8-15 Front Squat 5 x 8-15 Squat 5 x 8-15
Unilateral Machine Leg Press 5 x 8-15 Machine Leg Press 5 x 8-15 Machine Leg Press 5 x 8-15
Hack Squat 5 x 8-15 Hack Squat 5 x 8-15 Hack Squat 5 x 8-15
Leg Extension 5 x 8-15 Leg Extension 5 x 8-15 Leg Extension 5 x 8-15
Standing Calf Raise 5 x 8-15 Seated Calf Raise 5 x 8-15 Leg Press Calf Raise 5 x 8-15
Weighted Cable Crunch 3 x 10-15 Woodchoppers 3 x 10 each side Plank 3 x 1 minute
Watch the complete 3 video playlist - Upper Body Pull workouts, weeks 1-12.

Upper Body Pull, Weeks 1-4 - Watch Now

Upper Body Pull, Weeks 5-8 - Watch Now

Upper Body Pull, Weeks 9-12 - Watch Now

Upper Body Pull

  • Pillar Prep (Watch video here)
  • Movement Prep: World's greatest stretch, inch worm/walkouts, mini band lateral and linear
  • 1 set Hyperextension x 10 not near failure
  • 1 set Lat Pull Downs x 10 not near failure
  • Goblet Squats: 3 sets of 8 not near failure and work mobility at bottom of movement

Upper Body Pull
Train Like a Machine
Weeks 1-4 Weeks 5-8 Weeks 9-12
One Arm Row 5 x 8-15 Unsupported One Arm Row 5 x 8-15 Unsupported One Arm Row 5 x 8-15
Lat Pull Down Wide Grip 5 x 8-15 Lat Pull Down Close Grip 5 x 8-15 Lat Pull Down Close Neutral or Reverse Grip 5 x 8-15
Barbell or T-Bar Row 5 x 8-15 Barbell or T-Bar Row 5 x 8-15 Barbell or T-Bar Row 5 x 8-15
Cable Low Row 5 x 8-15 Cable Low Row 5 x 8-15 Cable Low Row 5 x 8-15
Cable Pullover 5 x 8-15 Dumbbell Pullover 5 x 8-15 Dumbbell Pullover 5 x 8-15
Cable Curls5 x 8-15 Dumbbell Curls 5 x 8-15 Preacher Curls 5 x 8-15
Old School Decline Situps 3 x 10-15 Side Planks 3 x 30 seconds each side Ab Rollouts 3 x 10
Watch the complete 3 video playlist - Lower Body Pull workouts, weeks 1-12.

Lower Body Pull, Weeks 1-4 - Watch Now

Lower Body Pull, Weeks 5-8 - Watch Now

Lower Body Pull, Weeks 9-12 - Watch Now

Lower Body Pull

  • Pillar Prep (Watch video here)
  • Movement Prep: World's greatest stretch, inch worm/walkouts, mini band lateral and linear
  • 1 set Leg Extension x 10 not near failure
  • 1 set Leg Curl x 10 not near failure
  • 1 set Hyperextension x 10 not near failure
  • 1 set Lat Pull Downs x 10 not near failure
  • Goblet Squats: 3 sets of 8 not near failure and work mobility at bottom of movement

Lower Body Push
Train Like a Machine
Weeks 1-4 Weeks 5-8 Weeks 9-12
Wall Facing Deadlifts 5 x 8-15 Deadlifts 5 x 8-15 Deadlifts 5 x 8-15
Dumbbell Romanian Deadlifts 5 x 8-15 Unilateral Dumbbell Romanian Deadlifts 5 x 8-15 Barbell Romanian Deadlifts 5 x 8-15
Good Morning 5 x 8-15 Good Morning 5 x 8-15 Good Morning 5 x 8-15
Lying Leg Curls 5 x 8-15 Seated Leg Curls 5 x 8-15 Lunges 5 x 8-15 each leg
Seated Calves 5 x 8-15 Leg Press Calves 5 x 8-15 Standing Calves 5 x 8-15
Weighted Cable Crunch 3 x 10-15 Hanging Leg Raises 3 x 10-15 Woodchoppers 3 x 10 each side
Previous article Build Strength With This 3 Day Powerbuilding Program

Comments

Derek Johannis - April 18, 2019

Program is very well written out! My friend did it and made all kinds of kinds. He went from 165-180 pounds in 12 weeks and much stronger too

R P - January 11, 2019

No longer able to see this blog article. When I click on “View Complete Trainer” nothing happens. Can you guys please fix this.

Paul Baranowski - January 11, 2019

Awesome Program and what a great time to start it. With all of the new year resolutions around the corner, there couldn’t be a better time to release a great program!

Luis Torres - January 11, 2019

Very helpful. Referred to others to get started with understanding intense training!

Eric Murias - January 11, 2019

Started the program before they launched it on the site. Kicked my ass but also was able to go back to basics with the early progressions. Great program!

Oscar Lagarda - January 11, 2019

love using this program to make serious gainzzz, ive trained with it the last 3 weeks and have made significant improvements in strength and size

richard newfield - January 11, 2019

Awesome program.

Damon Harrison - January 11, 2019

Just started another workout program I got from here and it’s an 8 week program. After I finish it, I will probably try this one out. Thanks for all you do in this industry. You may have some haters, but not with me. Keep up the great work!

richard newfield - January 11, 2019

I was looking for something new to try. Might go with this.

Stephen Kozel - January 11, 2019

Need a change at the gym, definitely going to give this a try!

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