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
Greg's regimen involves working out six days a week. He dedicates three of these days to weight training, interspersing them with cardio and abs exercises on alternate days.
This balanced approach mirrors the effective strategies I often recommend to my clients for optimal fitness results.
Day 1 – Chest & Triceps
- 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
- 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
- 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
- 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
- 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
- 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.
Other workout routines:
Workout Tips
Here's some of Greg's workout tips:
1. His Mindset
Plitt is more than just a pretty face and a fitness model.
He loves 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
As a health and performance coach, I always discourage my clients from setting unrealistic goals.
See, by setting 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 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
Alongside his diet, Greg understands the significance of adequate sleep and rest, allowing his body to recover and muscles to rebuild, which is essential for anyone following a high-intensity workout plan.
You cannot exercise safely or effectively if you aren’t looking after your muscles and allowing them to heal. As a trainer, I always recommend 48-72 hours of resting specific muscle groups and at least seven hours of uninterrupted sleep every night.
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 surprising 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 with protein shakes, liquid dinners, and plenty of water.
Staying well-hydrated was a key part of his regime, as it is essential for maintaining peak physical performance and aiding in muscle recovery.
It isn’t easy to ensure you’re getting proper nutrition this way, and whole foods are considered better alternatives to liquid diets by studies published by the National Library of Medicine [1].
About The Author
You May Also Like
Greg Plitt military workout provided motivation from beyond the grave!
Greg Plitt’s back workout is what I follow at the moment for my back muscle development.