Greg Plitt Military Workout Routine

Greg Plitt was an American fitness model, actor and former Army Ranger. He died at age 37 when he was struck by a train locomotive while filming a video.
He was a certified personal trainer and trained clients out of Los Angeles where he lived. He was a member of the official MET-Rx athlete, and was awarded the MET-Rx athlete of the year award for 2012. Plitt said that he had been a fitness buff since his dad bought a home gym when Plitt was in sixth grade
He also did TV commercials for Old Spice Body Wash, ESPN’s Great Outdoor Games, Under Armour, MTV, Zoli Sinks, Gold’s Gym Power Flex, Bow flex, and modeled for Under Armour,Old Navy Jeans,Calvin Klein, Modell’s, and Skimpies.
Here is the 4 weeks Greg Plitt’s workout routine with diet and supplements. Follow his military routine if want to look like him and specially for those who wants to join army.



BIO-DATA 

  • Born Name — George Gregory Plitt 
  • Born — November 3, 1977 
  • Birth Place — Baltimore, Maryland, United States
  • Died — January 17, 2015 (aged 37) 
  • Death Place — Burbank, California, United States
  • Cause of death — Struck by a train
  • Occupation — Fitness model, actor
  • Education — United States Military Academy
  • Height — 6 ft 1 in (1.85 m)
  • Weight — 195 lbs
  • Eye color — Green
  • Hair color — Brown

DIET


Pre-Workout Shakes
  • Whey protein 2 scoops
  • Pre-workout 1 serving
  • Creatine 1 serving
Post-Workout Shakes
  • Whey protein 2 scoops
  • Simple Carbs 1 serving
  • L-glutamine 1 serving
  • Creatine 1 serving
 Liquid Meal
  • Casein Protein 2 scoops
Solid Meal
Protein Options
  • Chicken
  • Fish
  • Steak
Vegetables Options
  • Broccoli
  • Asparagus
  • Spinach
  • Peppers

SUPPLEMENTS 

  • Ultramyosyn Whey (Protein) 
  • Triple Omega 3-6-9 (Immune system) 
  • Active Man (One per day, Multivitamin) 
  • l-arginine (Pre-Workout) 
  • HMB 1000 (Protects muscles from breakdown) 
  • L-glutamine (Recovery of body)

ROUTINE 


Monday – Chest 
Tuesday – Back 
Wednesday – Shoulders 
Thursday – Arms 
Friday –Legs 
Saturday – Shock and Awe 
Sunday – Rest 


EXERCISES 

Monday (Chest) 

MORNING 

  1. Push-Up Wide (3 sets of 8-12 reps to failure) 
  2. Incline Push-Up Wide (3 sets of 8-12 reps to failure)
  3. Incline Push-Up Medium (3 sets of 8-12 reps to failure)
  4. Incline Push-Up Reverse Grip (3 sets of 8-12 reps to failure)
  5. Incline Push-Up Close-Grip (3 sets of 8-12 reps to failure)
  6. Bodyweight Flyes (3 sets of 8-12 reps to failure)
  7. Isometric Wipers (3 sets of 8-12 reps to failure)
  8. Clock Push-Up (3 sets of 8-12 reps to failure)
  9. Dumbbell Bench Press (3 dropsets of 3, 5, 7, 9 reps)
  10. Dumbbell Flyes (3 sets to failure)
  11. Incline Cable Chest Press (3 dropsets of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps)
  12. Single-Arm Cable Crossover (3 sets of 8-12 reps to failure)
  13. Cable Crossover (3 sets of 8-12 reps to failure)
  14. Cable Iron Cross (3 sets of 8-12 reps to failure)
  15. Decline Smith Press (3 Sets of 8-12 reps, dropset)
  16. Incline Push-Up Reverse Grip (3 Sets of 8-12 reps, dropset)
  17. Straight-Arm Dumbbell Pullover (3 sets of 8-12 reps to failure)
  18. Close-Grip Dumbbell Press (3 sets of 8-12 reps to failure)
  19. Low Cable Crossover (3 sets of 8-12 reps to failure)
EVENING 
  1. Push-Up Wide (3 sets of 5-10 reps)
  2. Incline Push-Up Wide (3 sets of 5-10 reps)
  3. Incline Push-Up Medium (3 sets of 5-10 reps)
  4. Incline Push-Up Reverse Grip (3 sets of 5-10 reps)
  5. Incline Push-Up Close-Grip (3 sets of 5-10 reps)
  6. Bodyweight Flyes (3 sets of 5-10 reps)
  7. Isometric Wipers (3 sets of 5-10 reps)
  8. Clock Push-Up (3 sets of 5-10 reps)
  9. Dumbbell Bench Press (3 dropsets of 7, 9, 11, 13 reps)
  10. Dumbbell Flyes (3 sets to failure)
  11. Incline Cable Chest Press (3 dropsets of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps)
  12. Single-Arm Cable Crossover (3 sets of 20-30 reps)
  13. Cable Crossover (3 sets of 20-30 reps)
  14. Cable Iron Cross (3 sets of 20-30 reps)
  15. Decline Smith Press (3 sets of 20-30 reps, dropset)
  16. Incline Push-Up Reverse Grip (3 sets to failure)
  17. Straight-Arm Dumbbell Pullover (3 sets of 20-30 reps)
  18. Close-Grip Dumbbell Press (3 sets of 20-30 reps)
  19. Low Cable Crossover (3 sets of 20-30 reps)

Tuesday (Back)

MORNING 

  1. Pullups (3 sets of 8-12 reps to failure)
  2. Bodyweight Mid Row (3 sets of 8-12 reps to failure)
  3. Kneeling High Pulley Row (3 sets of 8-12 reps to failure)
  4. Sledgehammer Swings (20-30 seconds, 1 and 2 sets) 
  5. T-Bar Row with Handle (3 sets of 8-12 reps to failure)
  6. One-Arm Long Bar Row (3 sets of 8-12 reps to failure)
  7. Sledgehammer Swings (20-30 seconds, 1 and 2 sets)
  8. Bent Over Barbell Row (3 sets of 8-12 reps to failure)
  9. Barbell Rollout from Bench (3 sets of 8-12 reps to failure)
  10. Sledgehammer Swings (20-30 seconds, 1 and 2 sets)
  11. Shotgun Row (3 sets of 8-12 reps to failure)
  12. Straight-Arm Pulldown (3 sets of 8-12 reps to failure)
  13. Sledgehammer Swings (20-30 seconds, 1 or 2 sets )
  14. London Bridges (3 sets of 8-12 reps to failure)
  15. Kneeling High Pulley Row (3 sets of 8-12 reps to failure)
  16. Sledgehammer Swings (20-30 seconds, 1 or 2 sets )
  17. One-Arm Dumbbell Row (3 dropsets of 6, 8, 10 reps to failure)
  18. Sledgehammer Swings (20-30 seconds, 1 or 2 sets)
EVENING 
  1. Pullups (3 sets of 5-10 reps)
  2. Bodyweight Mid Row (3 sets of 5-10 reps)
  3. Kneeling High Pulley Row (3 sets of 20 reps)
  4. T-Bar Row with Handle (3 sets of 20-30 reps)
  5. One-Arm Long Bar Row (3 sets of 15-20 reps)
  6. Bent Over Barbell Row (3 sets of 20-30 reps)
  7. Barbell Rollout from Bench (3 sets of 10 reps)
  8. Shotgun Row (1 set of 20-30 reps)
  9. Straight-Arm Pulldown (3 sets 15 reps)
  10. London Bridges (3-4 rounds)
  11. Kneeling High Pulley Row (3 sets of 15 reps)
  12. One-Arm Dumbbell Row (3 sets of 15-30 reps)

Wednesday (Shoulders) 

MORNING 

  1. Handstand Push-Ups (3 sets of 8-12 reps to failure)
  2. Smith Machine Overhead Shoulder Press (3 sets of 8-12 reps to failure)
  3. Battling Ropes (3 sets of 30 count, rest 60-90 seconds)
  4. Standing Bradford Press (3 sets of 8-12 reps to failure)
  5. Upright Barbell Row (3 sets of 8-12 reps to failure)
  6. Kettle bell Pirate Ships (3 sets of 8-12 reps to failure, rest 60-90 seconds)
  7. Single-Arm Linear Jammer (3 sets of 8-12 reps to failure)
  8. Landmind 180s (3 sets of 8-12 reps to failure, rest 60-90 seconds)
  9. Single Dumbbell Raise (3 sets of 10-15 reps to failure)
  10. Car Drivers (3 sets of 30 seconds)
  11. Cable Rear Delt Fly (3 sets of 10-15 reps to failure, rest 60-90 seconds)
  12. Straight Raises on Incline Bench (3 sets of 10-15 reps to failure)
  13. Anti-Gravity Press (3 sets of 10-15 reps to failure, rest 60-90 seconds)
EVENING 
  1. Handstand Push-Ups (3 sets of 5-10 reps)
  2. Smith Machine Overhead Shoulder Press (3 sets of 20-30 reps)
  3. Battling Ropes (3 sets of 30 count, rest 60-90 seconds)
  4. Standing Bradford Press (3 sets of 20-30 reps)
  5. Upright Barbell Row (3 sets of 15-20 reps)
  6. Kettle bell Pirate Ships (3 sets of 15-20 reps, rest 30-45 seconds)
  7. Single-Arm Linear Jammer (3 sets of 20-30 reps)
  8. Landmind 180s (3 sets of 15-20, rest 60-90 seconds)
  9. Single Dumbbell Raise (3 sets of 20-30 reps)
  10. Car Drivers (3 sets of 30 seconds)
  11. Cable Rear Delt Fly (3 sets of 15-20 reps, rest 30-45 seconds)
  12. Straight Raises on Incline Bench (3 sets of 20 reps)
  13. Anti-Gravity Press (3 sets of 15-20 reps, rest 30-45 seconds)

Thursday (Arms) 

MORNING 

  1. Barbell Curl (3 sets of 8-12 reps to failure) 
  2. Close-Grip EZ-Bar Curl with Band (3 sets of 8-12 reps to failure , rest 60-90 seconds)
  3. EZ-Bar Skullcrusher (3 sets of 8-12 reps to failure)
  4. Close-Grip EZ-Bar Press (3 sets of 8-12 reps to failure)
  5. Body-Up (3 sets of 8-12 reps to failure, rest 60-90 seconds)
  6. Spider Curl (3 sets of 8-12 reps to failure)
  7. High Cable Curls (3 sets of 8-12 reps to failure)
  8. Standing Dumbbell Triceps Extension (3 sets of 8-12 reps to failure)
  9. Close-Grip Push-Up off of a Dumbbell (3 sets of 8-12 reps to failure)
  10. Standing Bent-Over Two-Arm Dumbbell Triceps Extension (3 sets of 8-12 reps to failure)
  11. Lying Cable Curl (3 sets of 8-12 reps to failure)
  12. Standing Concentration Curl (3 sets of 8-12 reps to failure, rest 60-90 seconds)
  13. Triceps Pushdown (3 sets of 8-12 reps to failure)
  14. Triceps Pushdown – Rope Attachment (3 sets of 8-12 reps to failure)
  15. Reverse Grip Triceps Pushdown (3 sets of 8-12 reps to failure, rest 60-90 seconds)
  16. Cable Hammer Curls – Rope Attachment (3 sets of 8-12 reps to failure)
  17. Seated Palm-Up Barbell Wrist Curl (3 sets of 8-12 reps to failure)
  18. Finger Curls (3 sets of 8-12 reps to failure)
  19. Wrist Rotations with Straight Bar (3 sets of 8-12 reps to failure, rest 60-90 seconds)
EVENING 
  1. Barbell Curl (3 sets of 20-30 reps)
  2. Close-Grip EZ-Bar Curl with Band (3 sets of 20-30 reps, rest 30-45 seconds)
  3. EZ-Bar Skullcrusher (3 sets of 20-30 reps)
  4. Close-Grip EZ-Bar Press (3 sets of 20-30 reps)
  5. Body-Up (3 sets of 5-10 reps, rest 30-45 seconds)
  6. Spider Curl (3 sets of 20-30 reps)
  7. High Cable Curls (3 sets of 20-30 reps, rest 30-45 seconds)
  8. Standing Dumbbell Triceps Extension (3 sets of 20-30 reps)
  9. Close-Grip Push-Up off of a Dumbbell (3 sets of 5-10 reps)
  10. Standing Bent-Over Two-Arm Dumbbell Triceps Extension (3 sets of 20-30 reps, rest 30-45 seconds)
  11. Lying Cable Curl (3 sets of 20-30 reps)
  12. Standing Concentration Curl (3 sets of 15-20, rest 30-45 seconds)
  13. Triceps Pushdown (3 sets of 20-30 reps)
  14. Triceps Pushdown – Rope Attachment (3 sets of 20-30 reps)
  15. Reverse Grip Triceps Pushdown (3 sets of 20-30 reps, rest 30-45 seconds)
  16. Cable Hammer Curls – Rope Attachment (3 sets of 20-30 reps)
  17. Seated Palm-Up Barbell Wrist Curl (3 sets of 20-30 reps)
  18. Finger Curls (3 sets of 20-30 reps)
  19. Wrist Rotations with Straight Bar (3 sets of 20-30 reps, rest 30-45 seconds)

Friday (Legs) 

MORNING 

  1. Smith Machine Squat (3 sets to failure in 10-12 reps)
  2. Chair Squat (3 sets to failure in 10-12 reps)
  3. Barbell Deadlift (3 sets to failure in 10-12 reps)
  4. Barbell Hack Squat (3 sets to failure in 10-12 reps)
  5. Natural Glute Ham Raise (3 sets of 5-6 reps)
  6. Squat with Plate Movers (3 sets to failure in 10-12 reps per side)
  7. Smith Machine Calf Raise (3 sets of 45-60 reps)
  8. Lunge Pass Through (3 sets of 5 reps per side)
  9. Lunge Sprint (3 sets of 5 reps per side)
  10. Smith Machine Leg Press (3 sets to failure in 10-12 reps)
  11. Smith Machine Pistol Squat (3 sets to failure in 10-12 reps)
  12. Bench Jump (3 sets to failure in 10-12 reps)
  13. Bench Sprint (3 sets to failure in 10-12 reps)
EVENING 
  1. Smith Machine Squat (3 sets of 20 reps)
  2. Chair Squat (3 sets of 10 reps)
  3. Barbell Deadlift (3 sets of 15 reps)
  4. Barbell Hack Squat (3 sets of 15 reps)
  5. Natural Glute Ham Raise (3 sets of 5 reps)
  6. Squat with Plate Movers (3 sets of 15 reps per side)
  7. Smith Machine Calf Raise (3 sets of 45-60 reps)
  8. Lunge Pass Through (3 sets of 5 reps per side)
  9. Smith Machine Leg Press (3 sets of 15-20 reps)
  10. Smith Machine Pistol Squat (3 sets to failure)
  11. Bench Jump (3 sets of 5-10 reps)
  12. Bench Sprint (3 sets of 10-15 reps)

Saturday (Shock and Awe) 

  1. Treadmill
  2. Hill Sprints
  3. One-Arm Kettlebell Swings
  4. Sledgehammer Swings
  5. Tire Flip
  6. Bear Crawl Sled Drags
  7. Squat Thrust 
  8. Punching bag
  9. Burpee
  10. Goblet Squat
  11. Pushups
  12. Pullups
  13. Dips – Triceps Version
  14. Fast Skipping
  15. Box Jump 
  16. Lateral Box Jump

Abs Workout (Monday to Friday) 

  1. 3/4 Sit-Up (30 seconds)
  2. Russian Twist (30 seconds)
  3. Alternate Heel Touchers (30 seconds)
  4. Air Bike (30 seconds)
  5. Cocoons (30 seconds)
  6. Side Bridge (15 seconds each side)
  7. Bottoms Up (30 seconds)
  8. Elbow to Knee (15 seconds each side)



Quote 
If tomorrow doesn’t happen, would you still do what you’re about to do today? If that answer is no, you’re alive, but you’re not living
— Greg Plitt 

Reference

  • Bodybuilding. com

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