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Workout Details

Duration: 4 weeks
Work per week: 6
Fitness level: Advanced
Equipment needed: Full Gym

Plan Details

Category: Lose weight
Videos: 12
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: No
28 Days of Work 28 Days of Work icon

28 Days of Work

11 WORKOUTS PER WEEK | 45-90 MIN. WORKOUTS

MFT28 isn't some minor skirmish; it's an all-out war. You will be challenged by new exercises, a unique nutrition plan, high-intensity workouts, and training strategies you've never tried.

Chest Dominance Morning Workout

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.
3 sets, 8-12 reps (to failure)
3 sets, 8-12 reps (to failure)
3 sets, 8-12 reps (to failure)
3 sets, 8-12 reps (to failure)
3 sets, 8-12 reps (to failure)
Giant Set
3 sets, 8-12 reps (to failure)
3 sets, 8-12 reps (to failure)
3 sets, 8-12 reps (to failure)
Dumbbell Rack Series
Perform 3 reps of heavy dumbbell bench press. Drop the weight by 20 pounds; perform 5 more reps of dumbbell bench. Drop the weight by another 20 pounds and perform 7 reps. Drop the weight once again, perform 9 reps of dumbbell bench, and then perform dumbbell flyes to failure. This is one set.
3 sets, 3, 5, 7, 9 reps
3 sets, failure
3 sets, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
Giant Set
Each set of this giant set is a "half-half-whole" series. To begin, perform one rep of cable crossover and hold the contracted position. Perform 8-12 reps of single-arm cable crossover with your left arm, immediately followed by 8-12 reps with your right arm, followed immediately by 8-12 reps of full cable crossover. Step back and perform the cable iron cross to failure.
3 sets, 8-12 reps (to failure)
3 sets, 8-12 reps (to failure)
3 sets, 8-12 reps (to failure)
Superset
3 sets, 8-12 reps (dropset)
3 sets, 8-12 reps (dropset)
Giant Set
3 sets, 8-12 reps (to failure)
3 sets, 8-12 reps (to failure)
3 sets, 8-12 reps (to failure)

Mental Training Mental Training icon

Mental Training

INSPIRATION FROM GREG PLITT

MFT28 is about more than transforming your body, it's about sharpening your mind. Greg Plitt will amp you up and get you ready to fight each time you set foot in the gym.

Fitness Test Fitness Test icon

Fitness Test

IMPROVE / PERFORM / CRUSH IT

Complete this physical fitness test at the beginning and end of MFT28. It will test your limits and show you what all the hard work in the gym means in the real world!

Success Stories

See What Others Have Achieved

MFT-28 has changed thousands of lives. Here's what those who followed it have to say.

Outlaws99 testimonial
Outlaws99

There is no program out there like this one. Is it insanely intense? Yes. Is the nutrition unique and different? Of course. This is not meant to be a long-term, every-day lifestyle program. I was 205 pounds before I started and after the 28 days were over, I weighed 175 pounds at 8 percent body fat. Doing it with 100 percent effort is the only way you will see legendary results. It is tough, but well worth it.

navjotsingh7 testimonial
navjotsingh7

In the last four weeks of MFT28, my biceps have grown from 13 to 14 inches, my body fat has decreased significantly, and I'm feeling more of a man than I did before. Hats off to Greg Plitt.

Outlaws99

There is no program out there like this one. Is it insanely intense? Yes. Is the nutrition unique and different? Of course. This is not meant to be a long-term, every-day lifestyle program. I was 205 pounds before I started and after the 28 days were over, I weighed 175 pounds at 8 percent body fat. Doing it with 100 percent effort is the only way you will see legendary results. It is tough, but well worth it.

navjotsingh7

In the last four weeks of MFT28, my biceps have grown from 13 to 14 inches, my body fat has decreased significantly, and I'm feeling more of a man than I did before. Hats off to Greg Plitt.

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