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October 16, 2017 Marc Lobliner

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, NFL draft picks. 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.

The point of these movements is to not only build lean muscle, but to promote overall health 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 lifter overall!


This program is a 4 Day Split, as you will need recovery. EXOS sets up their programming like this:
  • Monday: Upper
  • Tuesday: Lower
  • Wednesday: Re-gen
  • Thursday: Upper
  • Friday: Lower
  • Saturday: Re-gen
  • Sunday: Off

What is a Re-gen 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
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