Marc Fitt’s Workout Routine and Diet Plan

Marc Fitt, a popular fitness model, and social media star! Not only does he have an impressive following, but he’s also an incredible fitness trainer.

Over the years, Marc Fitt has firmly cemented his position as a prominent figure in the fitness industry, achieving remarkable success and becoming a source of immense inspiration for individuals aspiring to attain a lean and muscular physique.

With his unwavering dedication, impressive physique, and extensive knowledge, Marc Fitt has captivated audiences worldwide, showcasing the transformative power of fitness and motivating countless individuals to push their limits and embrace a healthier lifestyle.

His relentless pursuit of excellence, coupled with his ability to connect with his audience, has made him a beacon of motivation and a role model for those seeking to achieve their fitness goals.

Marc Fitt’s unwavering commitment to fitness and his influential presence in the industry has solidified his legacy as an icon and a symbol of what is possible through hard work, discipline, and a relentless drive to succeed.

In this post, we’re going to explore everything you need to know about Marc Fitt’s workout routine and diet plan. So, let’s get started and uncover the secrets behind his impressive regimen!

Marc Fitt's Workout Routine and Diet Plan

Marc Fitt’s Workout Routine

Marc is 5 feet 10 inches tall and his body weight lies somewhere between 175-185 lbs. His body exudes a muscular and athletic look almost all the time.

He sticks to a well-structured workout routine to train his body. It has different compound and isolation lifts.

Marc Fitt’s workout routine follows the high-volume training protocol. It has a wide variety of exercises for targeting each of his muscle groups adequately. He also chooses to perform a higher number of repetitions on each of the exercises.

When it comes to rest intervals between his working sets, Marc likes to keep them short. This allows him to create the effect of Excess Post-Exercise Oxygen Consumption (EPOC). This has also been proven by certain studies.

Being quite passionate about training his body well, Marc hits the gym 6-days a week.

Marc Fitt typically trains each of his muscle groups once a week, following a conventional bro split approach. This means he focuses on different muscle groups on different days to optimize his training.

One thing about Marc is that he loves to keep things interesting. He frequently switches up his exercises.

He also likes to change his workout split and introduce modifications to prevent any boredom from creeping in. This way, he keeps his routine fresh and exciting.

Get ready for a detailed overview of Marc Fitt’s workout routine!

Marc Fitt's Workout Routine

Day 1- Chest


  • Push-ups- 3 sets x 10-12 reps


  • Incline dumbbell press- 4 sets x 10-12 reps
  • Machine chest press- 3 sets x 20 reps
  • Incline/Flat/Decline bench press supersetted with Incline/Flat/Decline dumbbell flys- 3 sets x 10-12 reps
  • Incline punch- 3 sets x 20 reps
  • Lateral chest flys- 3 sets x 20 reps
  • Lower chest flys- 3 sets x 20 reps
  • Pulley punches (up/middle/down)- 3 sets x 20 reps

Day 2- Back


  • Pull-ups/chin-ups- 3 sets x AMRAP


  • T-bar rows or barbell rows- 3 sets x 10-12 reps
  • Close-grip lat pulldowns- 3 sets x 10-12 reps
  • Seated cable rows- 3 sets x 10 reps
  • One-arm machine rows- 3 sets x 10 reps
  • Cable rear delt flys- 3 sets x 10-12 reps
  • Cable pullovers- 3 sets x 10-12 reps

Day 3- Arms


  • Barbell curls- 4 sets x 10-12 reps
  • Incline EZ-bar curls- 4 sets x 10-12 reps
  • Seated alternate dumbbell curls- 4 sets x 10-12 reps
  • Guillotine curls- 4 sets x 15 reps
  • Hammer curls- 4 sets x 10-12 reps
  • Wide grip cable curls- 3 sets x 20 reps


  • Close grip bench press- 4 sets x 12-15 reps
  • V-bar tricep pushdowns supersetted with one arm triceps extensions- 4 sets x 10-12 reps
  • Reverse grip tricep pushdowns- 2 sets x 10-12 reps
  • Tricep pushdowns- 2 sets x 10 reps
  • Overhead rope tricep extensions- 4 sets x 20 reps

Day 4- Shoulders

  • Seated behind-the-neck shoulder press supersetted with Arnold press- 3 sets x 15, 10, and 8 reps
  • One-arm pivot press supersetted with dumbbell presses- 3 sets x 15, 10, and 8 reps
  • Cable rear delt flys supersetted with one arm cable flys- 3 sets x 20 reps
  • Straight bar front raises- 3 sets x 15 reps

Day 5- Legs

  • Barbell back squats- 4 sets x 8 reps
  • Leg extensions- 4 sets x 8 reps
  • Stiff-leg deadlifts- 4 sets x 8-10 reps
  • Leg press- 4 sets x 8 reps
  • Lying leg curls- 4 sets x 8-10 reps
  • Standing calf raises- 4 sets x 8-15 reps
  • Seated calf raises- 4 sets x 8-15 reps

Day 6- Abs

  • Sit-ups- 3 sets x 12-15 reps
  • Bicycle crunches- 3 sets x 10-15 reps
  • Cable crunches- 3 sets x 10-15 reps
  • Lying leg raises- 3 sets x 10-15 reps

Day 7- Rest


Marc’s current exercise routine focuses less on cardio, but when he does incorporate it, his top choice is HIIT (High-Intensity Interval Training).

To turn his body into a fat-burning machine, he does 4-6 sets x 30-second sprints taking 1-4 minutes of rest in between the sets. He performs cardio no more than 3 times a week, and that too in the early mornings on an empty stomach.

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Recovery is Important

Marc always makes sure that his body’s recovery is on point. This allows his body to derive the best out of his intense training program.

Giving your muscles time to recover is crucial for their repair and growth. When you allow for proper periods of recovery, it facilitates the healing of damaged muscle cells, which ultimately promotes muscle development.

So, remember, rest is just as important as exercise for achieving those gains!

Marc Fitt’s Diet Plan

Marc Fitt's Diet Plan

Marc trains like a fanatic and hence makes sure to fuel his body adequately. To do so he ensures that his daily caloric intake is on point.

Marc understands the importance of regular nourishment, which is why he eats every 2-3 hours. His diet plan focuses on high protein and low carbs, as it aligns perfectly with his goal of building lean muscle.

This strategic approach helps him optimize his nutrition and supports his journey towards achieving impressive muscle gains.

Marc Fitt’s diet plan consists of 50% proteins, 33% carbs, and 17% fats. Talking about Marc’s fat intake, it comes only from food items that fall in the category of good/healthy fats.

Marc Fitt’s meal plan is designed to adapt to his training goals. During his bulking phase, his daily meals typically look like this:

Meal 1:

  • 1 full banana
  • 60 g oat flakes
  • 8 egg whites
  • 30g protein shake
  • 2 multivitamin tablets
  • 2 omega-3 tablets
  • 1 vitamin B tablet
  • 5 g Glutamine

Meal 2:

  • 1 apple
  • 10 almonds
  • 45 g protein
  • 1 Chicken breast

Meal 3:

  • 2 full chicken breast
  • 1 cup of green vegetables
  • 2 multivitamin tablets
  • 2 omega-3 tablets

Meal 4 Pre-workout meal (2-3 hours before workout):

  • 30 g protein drink
  • 60 g oat flakes
  • 15 g honey

Pre-workout drink:

  • 1 ½ cup pre-workout drink (30 min. before workout)
  • 15 g BCAA (15 min. before workout).

Post-workout drink:

  • 45 g whey isolate
  • 60 g dextrose (simple sugars)
  • 5 g creatine monohydrate
  • 5 g glutamine
  • 5 g BCAA

Meal 7:

  • 1 ½ chicken breast
  • 1 cup of green vegetables
  • 2 omega-3 tablets

Meal 8:

  • 4 egg whites
  • 30 g casein protein
  • 5 g glutamine
  • 3 caps ZMA

Cheat Meals

Marc’s muscular and ripped physique speaks volumes of his clean and strict diet plan which he religiously follows. But at times, even he likes to relish cheat meals.

Doing so not only satisfies his taste buds but also brings the much-needed change in his diet plan. Talking about his cheat meals, Marc says,

“Three whole wheat crepes with lots of fruit on it. It is important for me to have my cheat meal in the morning, three hours before my workout. That way, I can make sure I burn this cheat meal during the day.”

Marc Fitt’s Supplements

Marc also incorporates certain supplements in his nutrition plan. Even though he derives a major share of his daily nutritional intake by having whole food items, he includes a few supplements in it to give his nutrition plan an added edge.

Marc Fitt’s supplements stack includes the following:-

  • Pre-workout
  • Whey protein isolate
  • BCAA
  • Casein protein
  • Omega-3 fatty acid
  • Creatine
  • Glutamine
  • Dextrose
  • Vitamin B
  • Multivitamin

A pre-workout supplement helps boost your energy levels so you can power through your intense workout

Whey protein, casein protein, and BCAA fetch the body essential amino acids that promote muscle recovery and growth.

Taking an omega-3 fatty acid supplement helps maintain the health of your heart and brain.

Consumption of creatine assists in boosting exercise performance and strength levels.

The glutamine supplement is famous for its ability to speed up muscle recovery and help you bounce back from intense workouts.

Supplements like vitamin B, multivitamins, and ZMA help ensure your body gets all the essential micronutrients it needs, especially when it’s difficult to obtain them solely from whole food items.

When you include dextrose in your post-workout shake, it can lead to a significant insulin spike. This insulin spike is beneficial because it triggers a chemical response in the brain.

This response causes a shift in how the body processes nutrients. As a result, the muscles become the primary target for the nutrients, due to their depleted energy stores. This ensures that the nutrients you consume are efficiently utilized by the muscles rather than being stored as fat.

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Wrapping Up

Marc Fitt’s overall journey in the world of fitness has been quite motivating. With his dedication and hard work he has been able to build a body that not only makes him a phenomenal fitness model but also inspires others to hit the gym.

And if you too feel inspired to follow his fitness regime, we would recommend you to proceed with caution. Copying his training program and nutrition plan could be too much for you.

However, you can definitely make adjustments to his fitness regimen to align it with your training experience and goals. By customizing your training routine, you can ensure that it suits your specific needs and helps you work towards your desired fitness outcomes.