Military Fitness Trainer is a Soldier's Fitness Trainer!
David Janitzek
2026-03-18
5 min. read
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Military Fitness Trainer is a workout invented by Greg Plit that makes you doubt your own abilities. It allows you to burn fat, build muscle mass and create a new, better version of yourself. It shocks the so-called giant series, as well as the way you exercise, combining weight training with exercise with your own body weight and effects.
"What comprises MFT 28"
MFT 28 is an advanced training program based on methods employed by specialized units, aimed at reducing fat tissue, expanding muscle mass, and enhancing physical strength, as well as targeting muscles in a manner that could result in serious harm to individuals lacking adequate training experience. This program is exclusively designed for individuals with a high level of advancement.
Extent of training
The training program spans 4 weeks, which presents a genuine challenge. We should exercise in the morning and in the evening, doing the same exercises with the astonishing exception that the morning session is strength training and the evening session is cardio training. In the morning, when we are full of energy, we attack the muscles with heavy weights and fewer repetitions. In the evening, on the contrary, we perform many repetitions with lighter weight. The system is divided into 5 days plus one additional day that should be tailored to our needs. Before starting the program, we must complete a fitness test that shows our current condition. We should repeat the same test after completing the 4-week program. The first day is a chest training day, consisting of 7 giant sets that also use drop sets. The second day is a back training day. The third day is dedicated to shoulder training. The fourth day is an arm training day: biceps, triceps, and forearms. The fifth day is a leg training day. Every day, we also perform abdominal exercises during the evening session. The sixth day can be used for activities such as running, swimming, cycling, playing basketball or soccer. Sunday is a rest day where we relax and regenerate our strength.
Training plan and exercises for the chest area
The chest dominance training consists of 7 giant sets of exercises in which we also use drop sets: – bench press on the stand, we perform them first, we make them flat with our hands extended outwards (10 repetitions), then on the slide with the pole lowered to the maximum with a wide grip (10 repetitions), then we lift the pole by one floor and hold the pole (10 repetitions), again we raise the pole and this time we grab the pole (10 repetitions), then we pick up the pole again and grip it very narrowly (10 repetitions)... a total of 50 repetitions in a series; – dumbbell flyes (reverse lunges, 12 repetitions), we position ourselves in the bench press position with our hands facing outwards and make transfers from the left hand to the right (12 repetitions), bench press with position change (clock, one full rotation); – bench press with dumbbells on a flat bench with drop sets 3, 5, 7, 9 – in the last drop set 4 repetitions are flyes; – incline bench press with 30 degrees incline with ropes from the lower pull, drop sets 1, 2, 3, 4, 5, 6, 7, 8, 9, 10; – pulling ropes from the upper pull, known as the gate. First with one hand, then with the other, and finally with both.. Each time 12 repetitions; – bench press with the bar on the Smith machine with a lower incline, push-ups on the pole with an underhand grip.. 12 repetitions; – transfers of dumbbells (12 repetitions), bench press with both hands (12 repetitions), lifting ropes from the lower pull (12 repetitions).. All exercises are performed in 3 sets, and between sets there is 1 minute 30 seconds break.
Adjust the training program
The goal is clear-cut. Superb results after a mere 4 weeks of training. As we work out both in the morning and in the evening, it is worthwhile to consider several recommendations for this program: - Morning strength training (greater loads, fewer repetitions), evening training with less load and more repetitions; - Recovery is key, and sleep (minimum of 8 hours, ideally 10 hours) and supplementation are absolutely essential; - In the case of overexertion, it may be beneficial to adjust the frequency of evening workouts from 5 to 3 per week.
Heart and Conditioning
In this unique training program, we deviate from the generally accepted meaning of the word "cardio". We have a fat-burning workout to complete, so it is beneficial to expand our range of activities by performing obstacle runs, playing basketball or soccer, but also CrossFit or Tabata.
Nutritional Supplementation
The foundation for recovery and effectiveness in both this and all other forms of exercise is nutrition and nutritional supplementation. We must provide protein that will compensate for the deficiency in highly stretched muscle fibers. After morning exercise, we consume isolates, and after evening training, casein. Creatine will be invaluable as a supplement that enhances strength and increases our energy reserves. Omega-3 fatty acids play a role in regenerating the nervous system and bone system and increasing the body's immunity. In addition, they aid in fat burning. Glutamine - an amino acid that constitutes muscles to a large extent, is responsible for their regeneration.
Back muscles workout
Here are some highly effective exercises for this part of the body: – pulling to the cage (10 repetitions), pulling with the legs positioned above the hands (10), pulling the upper pull lines to the crotch in a squat position (10); – rowing with a neutral, narrow grip (10), rowing with one arm (10 repetitions per arm); – rowing with a wide grip (10), trunk curls with a wide grip (similar to an ab wheel) (10); – pulling the lower pull line with one hand with a rotation of the palms (10 repetitions per hand), pulling the bar of the upper pull with a trunk curl (10); – pulling the upper pull line with one hand with a rotation of the palms in a squat position (10 repetitions per hand), ascending and descending along the line with the feet on the Smith machine (one full descent and ascent from horizontal to vertical); – one-arm rowing on a bench (dropsets: 6, 8, 10 repetitions). All exercises are performed in three sets, and between sets a medicine ball is thrown against the ground from behind by holding it for 20-30 seconds. The rest period between sets is 1 minute and 30 seconds.
