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Greg Plitt Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: April 12, 2021

Greg Plitt was a fitness instructor from LA who had the chiseled body, success, and a hard work ethic.

He had a military background, and he channeled that discipline into sculpting a body and workout tips that still inspire many to this day.

So what did Greg Plitt’s workout routine look like? Have you got what it takes to become a fitness model? Read on to find out.

The Greg Plitt Workout Routine

Day 1 – Chest & Triceps

man in a push up position at home
  • Dumbbell Flat Chest - 3 sets of 8 - 10 reps
  • Incline Chest Bar - 3 sets of 8 -10 reps
  • Cable Crossovers - 3 sets of 8 - 10 reps
  • Bench Press Close Grip - 3 sets of 8 - 10 reps
  • Lying Triceps Extensions - 3 sets of 8-10 reps
  • Cable Triceps Pull-Down - 3 sets of 8-10 reps
  • Dumbbell Flat Bench Press - 4 sets of 10 - 12 reps
  • Dumbbell Flat Bench Flyes - 4 sets of 10 - 12 reps
  • Push-Ups - 3 sets of 15 reps

Day 2 – Abs & Cardio

man in a side twist position
  • Roman Chair Knee Lifts - 3 sets of 20 reps
  • Incline Sit Ups - 3 sets of 20 reps
  • Side Twists - 3 sets of 20 reps
  • Incline Leg Lifts - 3 sets of 20 reps
  • High Impact Cardio - 45 minutes

Day 3 – Back & Biceps

man using a row cable inside a gym
  • Wide Grip Pull - 4 sets of 6 - 8 reps
  • Close-Grip Pull- Down - 4 sets of 6 - 8 reps
  • Rowing Cable - 4 sets of 6 - 8 reps
  • Barbell Biceps - 4 sets of 6 - 8 reps
  • Incline Dumbbell Biceps - 4 sets of 6 - 8 reps
  • Dumbbell Preacher - 4 sets of 6 - 8 reps

Day 4 – Abs & Cardio

man doing knee lifts in a machine
  • Roman Chair Knee Lifts - 3 sets of 20 reps
  • Incline Sit Ups - 3 sets of 20 reps
  • Side Twists - 3 sets of 20 reps
  • Incline Leg Lifts - 3 sets of 20 reps
  • High Impact Cardio - 45 minutes

Day 5 - Legs & Shoulders

coach teaching a man how to squats
  • Squats - 4 sets of 6 - 8 reps
  • Deadlift - with firm legs  - 4 sets of 6 - 8 reps
  • Hamstring in Machine - 4 sets of 6 - 8 reps
  • Leg Extensions - 4 sets of 6 - 8 reps
  • Calves - 4 sets of 6 - 8 reps
  • Military Press - 4 sets of 6 - 8 reps
  • Dumbbell Side - 4 sets of 6 - 8 reps
  • Back to Mancuera - 4 sets of 6 - 8 reps

Day 6 – Abs & Cardio

man in an incline leg lift position in a gym
  • Roman Chair Knee Lifts - 3 sets of 20 reps
  • Incline Sit Ups - 3 sets of 20 reps
  • Side Twists - 3 sets of 20 reps
  • Incline Leg Lifts - 3 sets of 20 reps
  • High Impact Cardio - 45 minutes

Day 7 – Rest Day

  • Take it easy and heal up - all day long.

Workout Tips

1. His Mindset

portrait image of greg plitt in a gym

Plitt was more than just a pretty face and a fitness model.

He loved to share the information he had learned in his pursuit of American health fitness godhood.

He knew that the path to a beautiful body was through a beautiful mind and that you stand a lot taller on the shoulders of those that came before you.

‘You might…learn a lot by shutting your mouth and paying attention to what you’re doing.’ - Greg Plitt

2. Win Every Day

man working out in a gym

Pride comes before the fall. By setting yourself too lofty goals, you are setting yourself up to fail.

Don’t lift to impress, don’t overexert yourself, and risk an injury. Listen to your body and craft a workout routine that works for you.

If your goal is to just beat your own personal best by 1 or 2 clean reps, you can probably do it.

‘If your sole focus is a long-term goal or what your body should look like, you’ll fail. Instead, find value in daily battles.’ -Greg Plitt

3. Rest

man sleeping on a bed

The rest day is just as important as the rest of the week, possibly more so.

You cannot exercise safely or effectively if you aren’t looking after your muscles and allowing them to heal.

That is why all good workouts or a fitness routine, whether building muscle or burning body fat need to allow recovery time.

Work out the workout recovery routine that suits your body.

Schedule time to sleep and relax. That way, the next time you go to the gym, you’re able to commit max energy, and your muscles are better prepared for battle.’ -Greg Plitt

The Liquid Diet

It’s pretty shocking to learn that Plitt was working this rigorous exercise routine on only one meal a day. Greg fueled all those cardio sessions and magazine covers on protein shakes and liquid dinners.

Nowadays, you’d find it hard to find anyone who recommends such an extreme diet. It isn’t easy to ensure you’re getting proper nutrition this way, and whole foods are generally considered best. [1]

Would You Try the Greg Plitt’s Workout?

He had the body that would raise any heart rate.

Whether on the front cover of a magazine, on a television show, or tv commercials during the break, we saw the results of the Greg Plitt workout all across the nation.

This is a workout designed for great muscle endurance and an incredible shred. Will it work for you? Absolutely, and the man has got some great advice to give to.

Still not sold on that liquid lunch though Greg, this body runs on real food only.

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