As you can probably imagine in that case, it’s difficult to pin down one, set workout in order to emulate Martyn and his physique. For him, it’s entirely about personalizing workouts to the individual; our bodies are all different, so why should our workouts be the same?
This, obviously, comes with experience, and no one should start working out by running into a gym to do whatever they feel like. A fitness trainer can help on this end, or a knowledgeable lifter. But once you’ve established a firm base to work off of—both in terms of physique and knowledge—you’ll be able to better cater your workouts to your overall goals.
Stretching is always, very important. However, another unique aspect of Martyn’s workouts is that he places much less emphasis on the core than usual. In fact, he’s mentioned that core workouts are overhyped—especially if you’re looking to get abs.
And there is an argument to be made here. If actually done properly with the right muscles activated, most compound movements work your core as well in order to stabilize. Keeping these things in mind, here is the Martyn training plan:
Day One: Chest
Barbell bench press: 4 sets of 12 reps
Incline dumbbell press: 4 sets of 12 reps
Machine chest press: 4 sets of 12 reps
Weighted dips: 4 sets of 12-15 reps
Weighted push-ups: 4 sets of 12-15 reps
Day Two: Back
Wide-grip lat pulldown: 4 sets of 10-12 reps
Dumbbell row: 4 sets of 10-12 reps
Bent-over barbell row: 4 sets of 15-20 reps
Pull-ups: 4 sets of 12-15 reps
Day Three: Shoulders
Seated dumbbell press: 5 sets of 10-15 reps
Straight bar front raise: 5 sets of 10-15 reps
Dumbbell lateral raise: 5 sets of 20-25 reps
Cable pull: 5 sets of 15-20 reps
Barbell shrug: 5 sets of 10-15 reps
Day Four: Legs
Barbell squats: 5 sets of 8-10 reps
Front rack lunge: 5 sets of 10-12 reps
Leg extension: 5 sets of 12-15 reps
Dumbbell lunge: 5 sets of 12-15 reps
Day Five: Arms
Close-grip barbell bench press: 4 sets of 8-10 reps
Biceps curls with bands: 4 sets to failure
Seated cable curls: 4 sets of 10-12 reps x 4 sets
Seated overhead triceps extension: 5 sets of 8-12 reps
Standing barbell curls: 5 sets of 5-10 reps
Triceps press: To failure