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  1. #1
    Banned pumplikeeecummings's Avatar
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    Greg Plitt's full routine (kinda long)

    I have a 5 day split routine that works one body part per day and the entire body over the 5 day period. My split is Chest, Back, Shoulder, Arms, Legs with Abdominals done at the end of each workout for 10-15 minutes. So my routine starts on Monday, then I will do chest on Monday, back on Tuesday, shoulders on Wednesday, arms on Thursday and legs on Friday. I then immediately go back to day one, that being chest, and do chest again on Saturday, followed by back on Sunday, shoulders on Monday, and so on. I do Abdominals at the end of each workout for 10-15 minutes straight. Given there are 3 major abdominal regions, I will focus on one region each day. So if I am focusing on the lower abdominal region, I will do 10-15 minutes straight of leg raised, flutter kicks, ankles to the bar, rocky leg wipers, etc. I do one set of 30-50 reps per exercise and then bounce to another one immediately and continue to change up an exercise after each set for 10-15 minutes. So, in the event it takes you 2 minutes to do a set of 30-50 reps, then you are looking at 5-7 sets in the 10-15 minutes straight of the same abdominal region area at the end of the workout. Now you will notice that my 5 day split doesn’t reflect the days of the week, meaning, after the 5th day, I go straight to the 1st day workout again without a day off. Given that I have 4 days between each muscle group, I do not need a day off, but in all honesty, given the nature of work and hectic lifestyles we all lead, there is always a day per week that prevents me from getting to the gym, so that is my day off. I don’t plan a day off due to wanting to avoid missing two days in a row, meaning if today was my ‘day off’ and I took it off and tomorrow work prevented me from getting to the gym, I would net two days off in a row which would hinder my growth. To prevent that, I let nature run it’s course and don’t schedule days off, days off take care of themselves, enough said.

    TIME OF DAY I TRAIN: For me, I get to the gym at 5:30 am and train each day because I know I always have that time free in the week and nothing hardly ever prevents me from sticking to that schedule. At first, my body was sleepy when I started training that early, but after a few weeks, my body thirst for the early workout and after leaving the gym to go to work, I was faster, quicker, mentally more alert then any of my co-workers were, so I was running laps around them before anyone knew what hit them. This is what works for me. If I could guarantee that I could workout every night, I would prefer to workout right before bed so I could let my muscle rest and grow after the workout instead of having to go through the day working them for hours after the workout and never giving them a full rest period, but due to not being able to always find that night time lift available, I lean towards a time period that is consistent, but I do feel the best growth is found when working out before bed and slamming a protein shake on your way into bed to feed and rebuild your muscles throughout the night.

    ALWAYS CHANGE UP YOUR WORKOUT: I change my workout every time I work out. Don’t think this a huge task, it’s not. Changing your workout up is simple, all you want to do is keep your body guessing and not allowing it to get into sync with your training routine. If your body begins to figure out your pattern, it will find a more efficient way to move throughout the workout which is the miracle of the human body, but it defeats our goal of getting stronger. Your body grows when it’s forced to adapt to new situations it’s not ready for. When it is adapting it gets stronger to overcome the changes, which ultimately leads to growth, so change your workout up every time. Changing your workout is as simple as switching the routine, or doing dumbbells instead of barbells, or hammer strength and machines instead of free weight, or taking a day and doing only body weight. Also, doing the same routine but going heavy (reps around 6-8) and then doing the next workout with the same routine but going light (reps around 18-20). You don’t have to reinvent the wheel, it’s easy, and to be honest, it makes training more enjoyable and interesting….keeps you from getting bored in the gym.

    CARDIO: I do cardio as a fat burn, meaning at a low heart rate for 45 minutes to an hour at a time. I always try to do at least 3 cardio sessions a week, but some weeks do 5. Swimming is my cardio of choice as it builds muscle endurance and helps stretch your muscles unlike running, biking, stair master, etc. I do cardio usually at night time before I go to bed to ensure I burn off any food in my stomach so I can go to bed on an empty stomach. Now if you are trying to grow and put on mass, you can still do cardio at night, but ensure you eat a high protein meal before bed or drink a protein shake.
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  2. #2
    Banned pumplikeeecummings's Avatar
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    Morning Evening
    Monday: Chest, abs Pool, laps, 45min
    Tuesday: Back, calves
    Wednesday: Shoulders, abs 5 mile run around house
    Thursday: Arms,abs Pool, laps, 45 min
    Friday: Legs, abs
    Saturday: Chest, abs 2.5 hour hike with dogs
    Sunday: Back, calves Open

    The Open spot is room for anything I missed that week or anything that needs extra ‘love.’ I do abs at the end of each workout except on Back day, I throw an extra routine of calves that day due to abs and back being mirror muscles and don’t like to work them on the same day… as one is stretched and tight, hard to work the opposite range. Calves are a muscle group much like abs that can be worked everyday if you so desire. If your calves need some extra love, start throwing them in on days other then your leg workout.
    Meal Plan
    "On an average day, I consume food that is low in carbs, low in fat, and high in protein. I try to get 1.5 grams of protein for every pound I weigh per day. I currently weigh 195lbs, so I will get around 300 grams a day. I am able to take in 300 grams a day through MET-Rx® protein shakes, protein bars and normal food."

    Background
    "My grandfather was pro in two sports (baseball and ice hockey), and my father got drafted to the NY Mets, so as soon as I was born, I was playing competitive sports."
    Greg's natural ability to excel extended beyond high school. As a graduate of West Point Military Academy, he was immediately commissioned as an officer with the Army Rangers and served 5 years for our country. Greg learned early on about the benefits of working-out in relationship to performance.
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  3. #3
    No homo LostOne287's Avatar
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    Didn't read but I've been doing his workouts for a few weeks now and I've been getting awesome results. The man knows his sh*t.
    That's a clown question, bro
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  4. #4
    Cutting......slowly Mark2K8's Avatar
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    Originally Posted by LostOne287 View Post
    Didn't read but I've been doing his workouts for a few weeks now and I've been getting awesome results. The man knows his sh*t.
    PM me or post it here please? (no word wall BS, like every set,rep,exercise,day e.t.c.)
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  5. #5
    Registered User Neto472_old's Avatar
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    Originally Posted by pumplikecumming View Post
    broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience broscience
    cool story bro
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  6. #6
    No homo LostOne287's Avatar
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    Originally Posted by Mark2K8 View Post
    PM me or post it here please? (no word wall BS, like every set,rep,exercise,day e.t.c.)
    Well I got it from his videos on his website. You have to be a member. The days don't really matter it's the workouts. 5 day split doing supersets for each body part annd for back you do dropsets. 6-8 exercises for each.
    That's a clown question, bro
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  7. #7
    H.A.M MiscMessiah's Avatar
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    Originally Posted by Neto472 View Post
    cool story bro
    you're a dumbass thats why you have no avi fat ass u mad?
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  8. #8
    Registered User AlphaAlphington's Avatar
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    does he have his own blog?
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  9. #9
    Registered User enzo818's Avatar
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    haha who cares...lifting is not that complicated..just fukin lift heavy and get that pump and feed ur muscle
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  10. #10
    Registered User Neto472_old's Avatar
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    Originally Posted by MiscMessiah View Post
    you're a dumbass thats why you have no avi fat ass u mad?
    u mad it doesn't matter because its still broscience?
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  11. #11
    Banned pumplikeeecummings's Avatar
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    Originally Posted by Mark2K8 View Post
    PM me or post it here please? (no word wall BS, like every set,rep,exercise,day e.t.c.)


    This is a good example of a mass building workout he recommends. 6-8 reps, plenty of volume.
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  12. #12
    H.A.M MiscMessiah's Avatar
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    Originally Posted by Neto472 View Post
    u mad it doesn't matter because its still broscience?
    explain
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  13. #13
    jzaw jzaw's Avatar
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    strong broscience
    Current stats: (end of 2011)

    Bench Press: 315x2/DB Bench 120x6
    Squat: 365x4 ATG
    Deadlift: 435x2

    Goals for 2012

    Incline Bench 275x5/DB Incline Bench 120x5
    Squat: 365x10 ATG
    Deadlift: 495x1-2 (achieved)
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  14. #14
    Tanned Josh81's Avatar
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    considering buying a month on his site
    You don't need a reason to help people.
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    RIP Zyzz
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  15. #15
    No homo LostOne287's Avatar
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    Originally Posted by Josh81 View Post
    considering buying a month on his site
    Do it. It's totally worth it. He has over 20 videos of just his workouts and he also does video blogs and has a new one every one or two weeks. It's crazy how knowledgable he is.
    That's a clown question, bro
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  16. #16
    Registered User MN88's Avatar
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    Pretty much all you could ever need. You can get Arnie's book for like 30 bucks now.
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  17. #17
    Registered User saint sinner x's Avatar
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    Originally Posted by LostOne287 View Post
    Well I got it from his videos on his website. You have to be a member. The days don't really matter it's the workouts. 5 day split doing supersets for each body part annd for back you do dropsets. 6-8 exercises for each.

    You mind getting into more specific details of the workout routine?, also It seems that every fitness models do supersets. Btw, how's the muscle gain??? and is changing the workouts every time truly necessary?
    "Man is pupil, Pain is his teacher"

    - Chinese Proverb
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  18. #18
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    Originally Posted by LostOne287 View Post
    Do it. It's totally worth it. He has over 20 videos of just his workouts and he also does video blogs and has a new one every one or two weeks. It's crazy how knowledgable he is.
    Army ranger + 15 years of natural bodybuilding experience + wisdom = good ass info.
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  19. #19
    Trollin' Brah Kalmah6661's Avatar
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  20. #20
    Registered User mmaoz's Avatar
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    saw greg plitt on some reality workout show this morning. he got drunk and f*cked one of the other trainers and didn't show up to training the next morning. i lol'd.
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    Forgive Me pvpaymon's Avatar
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    Originally Posted by mmaoz View Post
    saw greg plitt on some reality workout show this morning. he got drunk and f*cked one of the other trainers and didn't show up to training the next morning. i lol'd.
    Alpha as ****.
    [Rep back 1k +] I don't even lift.
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  22. #22
    healthy eating disorder AgentSkyhawk's Avatar
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    Originally Posted by mmaoz View Post
    saw greg plitt on some reality workout show this morning. he got drunk and f*cked one of the other trainers and didn't show up to training the next morning. i lol'd.
    LOL that vid is on his site i checked it out. and then when they all went to watch another trainer do a music concert, they just left early
    "You can train as hard as you want to, but without the right fuel supporting your training and recovery, you will never see the results that you should."-Iron Man

    Oh by the way...Size f*cking matters, in everything. Don't believe the hype. Size f*cking matters. Size DOESN'T matter to people who don't have any size, that's why they're like "oh size doesn't matter". SIZE, GIRTH, THICKNESS, EVERYTHING. Its a game of inches in life..add up all those inches, Victory muthaf*cker!-Greg Plitt
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  23. #23
    Banned pumplikeeecummings's Avatar
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    Originally Posted by AgentSkyhawk View Post
    LOL that vid is on his site i checked it out. and then when they all went to watch another trainer do a music concert, they just left early
    Yea...he could have fuked that Adriene chick too. And he fuked the chick he was training when he first walked in lmao, brought her to lunch with all the other trainers. His place is hyooge. Hes basically a god. The man cut off his own fuking fingers and laughed/carried them with a camera to a car to record.
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  24. #24
    Registered User pailoong's Avatar
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    I've always admired Greg Plitt and have been toying with the idea of joining his site. I've put a good bit of size now (my profile pic is old) doing rippetoe workouts and have been wanting to go back to my old higher volume workouts. This post just inspired me to make the purchase.

    Would not scheduling a day off overwork your CNS though?
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  25. #25
    Registered User jasonharriman's Avatar
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    Great breakdown

    I had seen his video but hadn't detailed it out. Thanks for taking the time to do so. I have followed a similar routine following injury and have some modest gains already.
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  26. #26
    Banned pumplikeeecummings's Avatar
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    Originally Posted by jasonharriman View Post
    I had seen his video but hadn't detailed it out. Thanks for taking the time to do so. I have followed a similar routine following injury and have some modest gains already.
    Its a good routine for those eating well. I just started Layne's power hypertrophy split so I am pretty excited to see the gains that will copme. Everywhere I look pro after pro are jumping on power/hyper splits. Kinda funny since Louie Simmons has been preaching the max effort and repeated effort for years.
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  27. #27
    Cutting......slowly Mark2K8's Avatar
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    Reps for a PM that gives me his full split.
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  28. #28
    Registered User samscar's Avatar
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    so he lifts 7 days a week?


    seems legit
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  29. #29
    Banned kerb1's Avatar
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    I think he would be better doing this.


    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift
    **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

    Workout B
    3x5 Squat
    3x5 Standing military press
    3x5 Pendlay or Bent Rows (or power cleans)
    **2x8 Chin-ups (recommended mainly if doing the cleans)

    notsrs
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  30. #30
    It's Always Sunny The Debonaire's Avatar
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    you phags seem to think there is some secret to working out that will all the sudden make you huge

    all you plitt nuthuggers are just as bad as the zyzz guys

    oh and plitt is a phaggot
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