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.

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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 - 30:08


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.



Chest Dominance Morning Workout
Smith Machine Push-Up Ladder
1

Push-Up Wide

3 sets of 8-12 reps to failure
Push-Up Wide Push-Up Wide

Incline Push-Up Wide

3 sets of 8-12 reps to failure
Incline Push-Up Wide Incline Push-Up Wide

Incline Push-Up Medium

3 sets of 8-12 reps to failure
Incline Push-Up Medium Incline Push-Up Medium

Incline Push-Up Reverse Grip

3 sets of 8-12 reps to failure
Incline Push-Up Reverse Grip Incline Push-Up Reverse Grip

Incline Push-Up Close-Grip

3 sets of 8-12 reps to failure
Incline Push-Up Close-Grip Incline Push-Up Close-Grip
Begin this five-position exercise on the ground inside the Smith machine, with the bar racked at the top of the cage. Perform 8-12 wide push-ups, then hook the bar on the lowest rung of the Smith machine. Grip the bar and perform 8-12 incline push-ups. Raise the bar to the next rung, use a slightly narrower grip, and perform 8-12 medium-grip incline push-ups. Continue raising the bar and performing the prescribed exercises. The entire series counts as one set.

Giant set
2

Bodyweight Flyes

3 sets of 8-12 reps to failure
Bodyweight Flyes Bodyweight Flyes

Isometric Wipers

3 sets of 8-12 reps to failure
Isometric Wipers Isometric Wipers

Clock Push-Up

3 sets of 8-12 reps to failure
Clock Push-Up Clock Push-Up

Dumbbell Rack Series
3

Dumbbell Bench Press

3 dropsets of 3, 5, 7, 9 reps
Dumbbell Bench Press Dumbbell Bench Press

Dumbbell Flyes

3 sets to failure
Dumbbell Flyes Dumbbell Flyes
Perform 3 reps of heavy dumbbell bench press. Drop the weight by 20 pounds; perform 5 more reps of dumbbell bench. Drop the weight by another 20 pounds and perform 7 reps. Drop the weight once again, perform 9 reps of dumbbell bench, and then perform dumbbell flyes to failure. This is one set.

Incline Cable Elevators
4

Incline Cable Chest Press

3 dropsets of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
Incline Cable Chest Press Incline Cable Chest Press
Position a 30-degree incline bench inside a cable station. Select a weight that you can perform for at least one rep. Perform one rep of incline chest press, drop the weight by one pin position, perform two reps, drop the weight by another position, perform three reps, and continue dropping the weight and adding reps until you're up to ten reps. This is one set. Each set is 55 total reps.

Giant set
5

Single-Arm Cable Crossover

3 sets of 8-12 reps to failure
Single-Arm Cable Crossover Single-Arm Cable Crossover

Cable Crossover

3 sets of 8-12 reps to failure
Cable Crossover Cable Crossover

Cable Iron Cross

3 sets of 8-12 reps to failure
Cable Iron Cross Cable Iron Cross
Each set of this giant set is a "half-half-whole" series. To begin, perform one rep of cable crossover and hold the contracted position. Perform 8-12 reps of single-arm cable crossover with your left arm, immediately followed by 8-12 reps with your right arm, followed immediately by 8-12 reps of full cable crossover. Step back and perform the cable iron cross to failure.

Superset
6

Decline Smith Press

3 Sets of 8-12 reps, dropset
Decline Smith Press Decline Smith Press

Incline Push-Up Reverse Grip

3 Sets of 8-12 reps, dropset
Incline Push-Up Reverse Grip Incline Push-Up Reverse Grip

Giant set
7

Straight-Arm Dumbbell Pullover

3 sets of 8-12 reps to failure
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

Close-Grip Dumbbell Press

3 sets of 8-12 reps to failure
Close-Grip Dumbbell Press Close-Grip Dumbbell Press

Low Cable Crossover

3 sets of 8-12 reps to failure
Low Cable Crossover Low Cable Crossover

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
Smith Machine Push-Up Ladder
1

Push-Up Wide

3 sets of 5-10 reps
Push-Up Wide Push-Up Wide

Incline Push-Up Wide

3 sets of 5-10 reps
Incline Push-Up Wide Incline Push-Up Wide

Incline Push-Up Medium

3 sets of 5-10 reps
Incline Push-Up Medium Incline Push-Up Medium

Incline Push-Up Reverse Grip

3 sets of 5-10 reps
Incline Push-Up Reverse Grip Incline Push-Up Reverse Grip

Incline Push-Up Close-Grip

3 sets of 5-10 reps
Incline Push-Up Close-Grip Incline Push-Up Close-Grip
Note: Because you can't adjust the load on bodyweight exercises, perform reps according to your fitness level. Elevate your heart rate and tax your muscles without reaching failure.

Giant set
2

Bodyweight Flyes

3 sets of 5-10 reps
Bodyweight Flyes Bodyweight Flyes

Isometric Wipers

3 sets of 5-10 reps
Isometric Wipers Isometric Wipers

Clock Push-Up

3 sets of 5-10 reps
Clock Push-Up Clock Push-Up

Dumbbell Rack Series
3

Dumbbell Bench Press

3 dropsets of 7, 9, 11, 13 reps
Dumbbell Bench Press Dumbbell Bench Press

Dumbbell Flyes

3 sets to failure
Dumbbell Flyes Dumbbell Flyes

Incline Cable Elevators
4

Incline Cable Chest Press

3 dropsets of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
Incline Cable Chest Press Incline Cable Chest Press

Giant set
5

Single-Arm Cable Crossover

3 sets of 20-30 reps
Single-Arm Cable Crossover Single-Arm Cable Crossover

Cable Crossover

3 sets of 20-30 reps
Cable Crossover Cable Crossover

Cable Iron Cross

3 sets of 20-30 reps
Cable Iron Cross Cable Iron Cross

Superset
6

Decline Smith Press

3 sets of 20-30 reps, dropset
Decline Smith Press Decline Smith Press
Incline Push-Up Reverse Grip Incline Push-Up Reverse Grip

Giant set
7

Straight-Arm Dumbbell Pullover

3 sets of 20-30 reps
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

Close-Grip Dumbbell Press

3 sets of 20-30 reps
Close-Grip Dumbbell Press Close-Grip Dumbbell Press

Low Cable Crossover

3 sets of 20-30 reps
Low Cable Crossover Low Cable Crossover




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
Watch The Video - 3:42


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
Circuit: 3 rounds, 2 minutes rest between each circuit
1

3/4 Sit-Up

30 seconds
3/4 Sit-Up 3/4 Sit-Up

Russian Twist

30 seconds
Russian Twist Russian Twist
Alternate Heel Touchers Alternate Heel Touchers

Air Bike

30 seconds
Air Bike Air Bike

Cocoons

30 seconds
Cocoons Cocoons

Side Bridge

15 seconds each side
Side Bridge Side Bridge

Bottoms Up

30 seconds
Bottoms Up Bottoms Up

Elbow to Knee

15 seconds each side
Elbow to Knee Elbow to Knee


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