Matt Does Fitness Workout Routine and Diet Principles (I Love It)

Written by James C., M.S.(C), PT

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matt does fitness workout routine

Matt Morsia, widely recognized as MattDoesFitness, has carved a prominent niche in the realm of fitness and health.

His powerful and effective workout routine combined with a pragmatic approach to dieting has helped thousands worldwide reach their fitness goals.

This document aims to provide an in-depth analysis of the Matt Does Fitness Workout Routine and the guiding diet principles that Matt follows.

We’ll delve into his unique training philosophy, break down the MDF workout routine, and expose the nuances of his diet.

Get ready to uncover the secrets of Matt’s phenomenal success in fitness and learn how you can implement his strategies to kickstart your journey towards a healthier, fitter you.

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Matt Does Fitness Training Philosophy

Matt Does Fitness’ training philosophy is as much about aesthetics as it is about functionality.

His physique, while undeniably impressive with a big chest, well-developed deltoids, trap muscles, and large biceps and triceps, is not just for show – it’s the result of a meticulously designed workout plan that aims to enhance both appearance and athletic performance.

Matt’s philosophy revolves around the idea that every muscle group deserves its due attention, hence the emphasis on developing big legs as much as upper body muscles.

He firmly believes in the power of a balanced, all-encompassing workout routine to create a physique that’s not only visually appealing but also capable of high-level performance.

This philosophy transcends the norms of traditional bodybuilding, intertwining the goals of muscle hypertrophy with athletic agility and strength, to forge a truly well-rounded fitness routine.

Breakdown of MDF Workout Plan

Strength Training

The strength training component of the Matt Does Fitness workout routine is a blend of compound and isolation exercises.

Compound exercises, such as squats, deadlifts, and bench presses, form the core of Matt’s strength training routine. These exercises work multiple muscle groups simultaneously, providing a comprehensive, full-body workout.

Isolation exercises, on the other hand, target individual muscles, allowing for the development of specific aesthetic features.

Matt’s routine typically involves 3-4 strength training sessions each week, each session focusing on a different muscle group.

Cardio Sessions

Cardio makes a crucial part of the MDF workout routine.

While strength training helps in building muscle and enhancing power, cardio exercises are vital for improving endurance and heart health.

Matt incorporates a variety of cardio workouts in his routine, such as running, rowing, and high-intensity interval training (HIIT).

These sessions, typically lasting for 20-30 minutes, are strategically interspersed between strength training days to ensure optimal recovery and muscle growth.

Flexibility and Recovery

One of the often overlooked elements in many workout routines is flexibility and recovery, and that’s where the Matt Does Fitness workout plan stands out.

Matt understands the importance of rest and recuperation in any fitness regimen. He dedicates specific days of the week for active recovery, involving light exercises like stretching and yoga.

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This approach not only helps prevent injuries but also promotes flexibility and aids in muscle recovery, ensuring that he is ready for the next intense training session.

The Matt Does Fitness Workout Routine

Day 1: Chest and Triceps

  • Bench Press: 4 sets of 5 reps
  • Incline Dumbbell Press: 3 sets of 10 reps
  • Cable Cross-overs: 3 sets of 12 reps
  • Skull Crushers: 4 sets of 10 reps
  • Pushdowns: 3 sets of 15 reps

Day 2: Cardio and Flexibility

  • 30 minutes of Running
  • 15 minutes of Yoga and Stretching exercises

Day 3: Back and Biceps

  • Deadlift: 4 sets of 5 reps
  • Wide-grip Pull-ups: 3 sets of 10 reps
  • Barbell Rows: 3 sets of 10 reps
  • Alternating Dumbbell Curl: 4 sets of 10 reps
  • Hammer Curl: 3 sets of 15 reps

Day 4: Cardio and Flexibility

  • 20 minutes of HIIT
  • 15 minutes of Yoga and Stretching exercises

Day 5: Legs and Shoulders

  • Squats: 4 sets of 5 reps
  • Leg Press: 3 sets of 10 reps
  • Calf Raises: 3 sets of 15 reps
  • Seated Dumbbell Press: 4 sets of 10 reps
  • Lateral Raises: 3 sets of 15 reps

Day 6: Active Recovery

  • 30 minutes of Light Cardio (Walking or Cycling)
  • 15 minutes of Yoga and Stretching exercises

Day 7: Full-body Workout

  • Deadlift: 3 sets of 5 reps
  • Bench Press: 3 sets of 5 reps
  • Squats: 3 sets of 5 reps
  • Pull-ups: 3 sets of 10 reps
  • Dumbbell Curl: 3 sets of 15 reps

This workout routine is designed to target all major muscle groups throughout the week, incorporating sufficient cardio and flexibility work to ensure a balanced approach to fitness.

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Remember, consistency and discipline are key elements in Matt Does Fitness workout routine.

So, stick to this plan, eat well, rest, and watch your fitness level elevate to new heights.

Delving into Matt’s Diet Principles: Nutrition Philosophy

Matt Morsia’s approach to nutrition is as practical and sustainable as his workout routine.

His diet philosophy revolves around maintaining a healthy lifestyle while allowing space for enjoyment.

He believes that it is possible to have a diet that fuels athletic performance, supports muscle growth, and also includes the foods we love.

Matt’s diet primarily consists of nutrient-dense foods that provide the right balance of proteins, carbs, and fats needed for recovery and growth.

He is a firm advocate of the principle of moderation, meaning that no food is off-limits, but quantities and frequency matter.

His daily meals are rich in lean proteins, complex carbohydrates, and healthy fats, packed with fruits and vegetables for essential vitamins and minerals.

However, Matt doesn’t shy away from indulging in his favorite treats from time to time.

He firmly believes that a healthy diet doesn’t equate to deprivation.

Instead, he enjoys a slice of pizza or a burger occasionally, emphasizing that what counts is the overall dietary pattern rather than individual meals.

The key, according to Matt, lies in finding a balance – fuelling the body with the right nutrients most of the time, while also allowing yourself to enjoy your favorite foods in moderation.

This pragmatic approach has not only allowed Matt to maintain his impressive physique and performance but has also enabled him to enjoy his life to the fullest.

It’s a testament to his belief that a healthy diet is a sustainable one, and sustainability comes from striking a balance between health and enjoyment.

By following Matt’s diet principles, you can pave your way to a healthier lifestyle that doesn’t compromise on the joy of eating.

Sample MattDoesFitness Daily Meal Plan

mattdoesfitness diet and meal plan


  • Scrambled Eggs (3 whole) with Spinach and Avocado
  • Wholegrain Bread (2 slices)
  • A glass of Fresh Orange Juice

Mid-Morning Snack

  • Protein Shake with Banana and a spoonful of Peanut Butter


  • Grilled Chicken Breast with Quinoa
  • Steamed Broccoli and Carrots
  • A serving of Greek Yogurt

Afternoon Snack

  • A handful of mixed Nuts and Seeds
  • A piece of Fresh Fruit


  • Pan-Seared Salmon with a squeeze of Lemon
  • Sweet Potato Mash
  • Side Salad with mixed Greens, Tomatoes, Cucumbers, and Olive Oil

Evening Snack

  • A cup of Cottage Cheese with a drizzle of Honey and Berries

This sample meal plan embodies Matt’s philosophy of a balanced diet – rich in proteins, complex carbohydrates, and healthy fats.

It’s important to remember that you should adjust portion sizes and food choices according to your individual needs, preferences, and fitness goals.

Also, while this meal plan focuses on nutrient-rich whole foods, Matt does balance his diet with occasional indulgences.

So, don’t forget to treat yourself every now and then!

The Impact of Consistency and Discipline on Matt’s Fitness Journey

Consistency and discipline play a pivotal role in Matt’s fitness journey and are key contributors to his physical success.

Matt’s fitness journey is a testament to the power of regularity and dedication in achieving fitness goals.

No aspect of his journey has been haphazard; each workout, each meal, and each rest day is a part of a well-orchestrated plan, executed with unwavering commitment.

The Matt Does Fitness workout routine is rigorous and detailed, but Matt’s steadfast dedication ensures he adheres to it day in, day out.

Even on days that involve light activity or rest, Matt is consistent in his routine, understanding that these days are essential for muscle recovery and overall physical well-being.

His discipline extends to his diet principles too.

Despite allowing room for some indulgences, he maintains a predominantly nutrient-dense diet that fuels his body for the intense workouts and aids in recovery and growth.

Matt’s consistency and discipline have not only shaped his physical accomplishments but have also cultivated a mindset that embraces challenge and rejects complacency.

This mindset allows him to persist even when the journey gets tough, underlining the importance of mental fortitude in physical transformation.

In essence, Matt’s fitness journey underscores the principle that achieving fitness goals isn’t about short-term efforts but about making a long-term commitment to a healthier lifestyle.

There are no shortcuts to physical fitness and health; it requires dedication, determination, and a lot of hard work.

As seen in Matt’s journey, consistency and discipline will always be the bedrock of any successful fitness venture.

Conclusion: Lessons from Matt Does Fitness Workout Routine and Diet Principles

The underlying principles gleaned from Matt’s fitness journey and dietary practices offer valuable insights for anyone embarking on their fitness path.

They underline the importance of sustainability, balance, and enjoyment in both workout and dietary regimens.

The Mattdoesfitness workout plan and diet principles are a testament to the significance of a comprehensive approach to fitness, one that encompasses physical training, nutritional balance, and mental fortitude.

Matt’s approach reinforces the idea that fitness is not a fleeting trend but a lifestyle.

His workout routine emphasizes consistency, discipline, and holistic development, while his diet underscores the importance of nutrient-rich meals, moderation, and the joy of eating.

It’s notable that neither his training nor his diet involves extreme practices or deprivation – instead, they are rooted in pragmatism and sustainability.

Another key takeaway from Matt’s philosophy is the value of mental strength.

His unwavering dedication, discipline, and resilience are as critical to his fitness journey as his physical efforts.

It highlights the fact that real transformation, whether physical or otherwise, requires both body and mind to work in tandem.

So, as you carve your fitness journey, remember that it’s not just about the destination but also about the journey itself.

Strive for consistency, embrace a balanced diet, enjoy the process, and most importantly, cultivate a mindset that drives dedication and resilience.

These are the enduring lessons we can learn from the Matt Does Fitness workout routine and diet principles.

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