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Greg Plitt's MFT28: Day 1, Chest Dominance

Today's orders call for two Chest Dominance workouts. Attack your pecs from multiple angles to build thickness, width, definition, and strength. Let's go to war.

Today's marching orders call for two Chest Dominance workouts. In the morning and evening, you will attack your chest from multiple angles to develop your upper, lower, inner, and outer pectorals. You'll hit your pecs with flyes and presses to build thickness, width, definition, and strength. You will go to war to become more.

MFT28 Chest Workout!

Watch The Video - 30:07



I invented many of the Chest Dominance exercises and training strategies myself, so watch the video to see how each movement is performed. You will shock your system and work harder than ever, but you have to walk through the mud if you ever want you reach high ground. Let's push through the mud with a smile on our faces.

Chest Dominance: Morning Mass ///

Your morning workout is a heavy mass-building session. Before you begin, warm up your body with dynamic stretches, band exercises, or light cardio. Warm-ups prepare your body for heavier loads, get your blood flowing, warm your muscles, and lubricate your joints.

When choosing a working weight for your MFT28 workouts, don't let your ego rule your body. MFT28 isn't about the weight, it's about the effort. Pick a challenging weight, but don't go so heavy that you sacrifice form. Choose a weight you can lift for 8-12 reps, and target failure on every exercise.

Perform each rep of every exercise in MFT28 with proper form. Good form begets solid growth. In addition, perform every rep with full range of motion (ROM). Don't do half reps. Full ROM gives you the biggest bang for your buck—the biggest muscle bellies, the best flexibility improvements, and the best overall shape.

Schedule. Track. Succeed.

Chest Dominance Morning Workout

Plitt's Workout Tips ///

  • Push-up ladder: Alternate your hand placement to work the inner and outer chest.
  • Bodyweight flye: Make sure the barbell clips are a little loose, so the weights can roll easily.
  • Dumbbell rack tour: Organize the different dumbbells before you begin, to save time.
  • Incline cable elevators: Keep the bench angle at 30 degrees to target your upper chest.
  • Decline bench: To create a steeper decline, set one end of the bench on a box or weight plate.

Incline Cable Elevator: I named this marathon set the "elevator" because you start on the ground floor and work your way up the stack. By the time you get to the tenth position—10 reps with ridiculously light weight—you're going to be dying, hurting, and struggling. That's where you grow.

Make no mistake, every workout in MFT28 is hard. You have to be willing to fail and fight and fail again. Hard work and perseverance beat genetics and potential every time. If you hit the Chest Dominance workout with everything you've got, no matter how long it takes or how light you have to lift, you're a winner.

You're not in the gym to impress anyone but yourself. Don't worry about what anyone else can do. Worry about what you can do, and work to improve it.

Evening Chest Dominance ///

Your evening chest workout is built on the same blueprint as your morning session, but the details and outcome are radically different. Some of the exercises are simpler, and the total duration of the workout decreases considerably.

Your evening workout isn't meant to build mass. It's a high-speed, high-rep, low-weight metabolic workout. You drop the weight, decrease the rest intervals, and increase the reps to train your muscular endurance and energy systems.

Don't worry about taking each and every set to failure. Focus on good form, keep your heart rate elevated, and keep moving. Refer to the video and workout table above for the explanation of specific training strategies.

Chest Dominance Evening Workout

Abdominal Assault ///

You didn't think you were done, did you? You still have to train abs. In our world, everybody wants visible abdominal muscles. To achieve this, you need low body fat coupled with a solid training plan. I train abs every single day. If you want abs like mine, so should you.

MFT28 Abdominal Assault Workout!

Watch The Video - 3:41



Because your abdominal muscles are accustomed to constant low-grade stress, the only way to grow them is to tax them every single day for 15-20 minutes. During weeks one and three of MFT28, you perform the Abdominal Assault workout. The Assault is a bodyweight circuit workout. You do perform eight exercises, 30 seconds per exercise, with no rest in between.

Abdominal Assault Circuit



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About The Author

Greg Plitt is a personal trainer and cover model. He has appeared on the cover of more than 100 fitness magazines and 25 romance novels.

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Anthony1823

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Anthony1823

Looks intense!

Feb 4, 2013 8:01am | report
 
paraxon

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paraxon

Great Program! Very anticipating to start today!

Feb 4, 2013 8:06am | report
 
paraxon

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paraxon

My chest is dying! Didn't sleep the whole night, am in pain, but happy!!! :)

Feb 5, 2013 6:21am | report
snberhane

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snberhane

how is going on this workout? good results? need an advice ?

Sep 25, 2013 11:37am | report
Salvate

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Salvate

What the actual ****? :D
Isn't this a bit too much volume? O.o

Feb 4, 2013 8:16am | report
 
ddellipaoli

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ddellipaoli

thought the same thing

Feb 4, 2013 2:42pm | report
XXMemoXX

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XXMemoXX

this is insane its so intense workout seems endless :S

Feb 4, 2013 4:26pm | report
PatrickNegri

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PatrickNegri

It's never too much volume! :D

Feb 24, 2013 2:15pm | report
PatrickNegri

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PatrickNegri

It's never too much volume! :D

Feb 24, 2013 2:15pm | report
victorshlafman

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victorshlafman

yeah i'm a little worried this workout might give people a strain in the pectoral muscle. especially since it's two workouts in one day... WTF haha but you never know until you try.

Im starting this **** on monday it looks so intense. can't wait to see what happens

Jul 10, 2013 3:41pm | report
ScottRay6201

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ScottRay6201

If you read what he posts, it's a 4 week program... Not a lifestyle. If you were to do this for more than the 4 weeks then yes it would become overkill, but this program is designed to create drastic changes. Give it a shot and I bet you'll be satisfied.

Oct 24, 2013 5:07am | report
dmpenwell

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dmpenwell

what really ****** me off greg!!!... i purchased a few months of your website and all of these workouts were on there. if i would have known that it was all going to be free on bodybuilding.com then i wouldnt have wasted my money on it on your site. not to mention who has the time to workout with weights twice a day? we arent all endorsed fitness models paid to do this stuff. of course it looks intense guys. its just a bunch of random exercises and techniques. its only 4 weeks because you will burn out so fast. this is for the in shape people who only have a few pounds left of bodyfat to lose and traditional cardio isnt workout and hiit cardio is too energy draining

Feb 4, 2013 8:20am | report
 
dmpenwell

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dmpenwell

also, i hate that its called military fitness trainer. just because the guy was a ranger doesnt mean this is a military workout. i was in the military and never did any of this ****.

Feb 4, 2013 8:23am | report
grindmybones32

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grindmybones32

its definately not for the average joe, not sure who its for

Feb 4, 2013 8:31am | report
able27

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able27

dmpenwel, im a member too, it does have most not all of the workouts but with the site you get all the extra s*** not on here like the recipes, motivation, and all the other stuff thats on there. He does upload other vids tho so in a month or 2 there is most likely gonna be more w/o on there that arent here.

Feb 4, 2013 9:38am | report
dkline64

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dkline64

dont do both workouts then? the first workout will honestly be plenty for me.

Feb 4, 2013 12:26pm | report
***8ness8***

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***8ness8***

if you don't like it don't do it, 7am workout and then a 7pm workout... it's possible.

Feb 4, 2013 12:46pm | report
Scott8v

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Scott8v

This workout is for anyone who has the will to do it. If you are too weak, take it elsewhere. Don't hate on Greg for his success. He started from square 1 just like everyone else...enough said

Feb 4, 2013 12:53pm | report
ernestofernando

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ernestofernando

That�s the reason why this program is not for everybody, you really need to want those results to fully commit...

Feb 4, 2013 11:06pm | report
DanSS24

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DanSS24

What Scott8v said! Watch all the videos. Great motivator. I'm way overweight and will start on this program when I complete my current one. I may be able to shred more fat with this work out than the one i'm on now.

Feb 9, 2013 4:37pm | report
Nathaniel72

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Nathaniel72

Yes, I will agree, I was a little upset that I too payed all that money. And I too cannot do 2 workouts a day either. But the main thing here is, whether it's on here, or on his website(which has alot more to offer), It's still going to benefit you. And that's the key. Lets not smash Greg for doing his job, as long as your making the transformations, and gaining the success you want from it, that surely it's a win, win.

Feb 10, 2013 1:06am | report
  • Body Stats
  • ht: 5'10"
  • wt: 216.49 lbs
  • bf: 25.0%
BBlifestyleFTW

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BBlifestyleFTW

lol its just one of the workouts out of many plus he keeps uploading new ones, and theres alot more on his website... And the winners in life dont make excuses, ima find a way to do this, and lets say you only could go to the gym once a day, switch the cardio session to soom hiit cardio for like 15 to 20 minutes, the diet is key since you'll be in a state known as ketosis and thats whats gonna burn your fat away, and no its not for he in shape guy who only wants to lose a few punds lol this is gonna burn fat fast as ****

Feb 15, 2013 1:27pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 160.94 lbs
  • bf: 13.0%
PatrickNegri

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PatrickNegri

This would be just a summary of all he posts on his website. You did not blow away your money. I think because of this he will have more members. As you know, he provides so much info on his website.

Feb 24, 2013 2:19pm | report
PatrickNegri

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PatrickNegri

This would be just a summary of all he posts on his website. You did not blow away your money. I think because of this he will have more members. As you know, he provides so much info on his website.

Feb 24, 2013 2:19pm | report
jsmay48

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jsmay48

what is wrong with you guys?? all your doing is making excuses, I'm a deployed soldier and even i can find the time to do it, if this was what you really wanted, then you'd be willing to do whatever it took to get there, but instead, like everyone else... you try and use the whole "well i work too much to go twice a day" just get off your *** and go, wake up early and go before work then finish after work, you can find the time in your day, you just dont want to bad enough, but dont try to discourage others who do have what it takes

Jun 1, 2013 2:56pm | report
Showing 1 - 25 of 368 Comments

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