The late, great fitness icon Greg Plitt didn't mess around when it came to training his chest. He pushed every muscle fiber to its limit in the morning. And then, in the evening, he did it again. In fact, every workout in his iconic four-week MFT-28 Military Fitness Training Plan is split into "Morning Mass" and a second, evening workout.

Is this an everyday, all-the-time approach? Not for most people. But, if you've got the time today, try this two-headed monster, straight from day one of MFT-28. This is how Greg's coveted chest was built. It will hurt for days afterward, but it'll be worth it.

Chest Dominance Morning Workout
1
Smith Machine Push-Up Ladder
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.
Push-Up Wide
3 sets, 8-12 reps
+ 7 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Chest Dominance Evening Workout
1
Smith Machine Push-Up Ladder
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.
Push-Up Wide
3 sets, 5-10 reps
+ 7 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Greg, of course, wasn't even done after two chest workouts. He added in the brutal Abdominal Assault circuit—every day of weeks 1 and 3 of the program. Try the full program for yourself and see what you're made of.

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