Greg Plitt's MFT28: Day 12, Legit Legs

The MFT28 Legit Legs workout includes a variety of dynamic exercises to help you build power, strength, and size. Lock, load, and light up your legs.

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The MFT28 Legit Legs workout will torment your fast-twitch muscle fibers, maul your muscles, and secure the shape and endurance of your quads, hamstrings, glutes, and calves. Hit this workout with everything you've got. Adjust the reps, weight, or rest periods to further challenge your body. Let's get Legit.

MFT28 legs workout
Watch The Video - 23:01


Legit Legs Morning Mass

Like every morning workout in MFT28, your first legs session is all about building mass. Most of the exercises call for a rep range of 8-12, but remember that failure should be your first priority. If you find you can lift more than 12 reps, keep lifting. Lift until the pain says hello. That's when you say goodbye.

Make sure to warm up before you start this workout. We're trying to get strong, not injured. Warm-ups prep your muscles for heavier loads and lubricate your joints. Knock out a set of bodyweight squats or perform some quick cardio, and open up your hips with some light stretching.

Legit Legs Morning Workout
Superset
1

Smith Machine Squat

3 sets to failure in 10-12 reps
Smith Machine Squat Smith Machine Squat

Chair Squat

3 sets to failure in 10-12 reps, reduce the weight from previous exercise
Chair Squat Chair Squat

giant set
2

Barbell Deadlift

3 sets to failure in 10-12 reps
Barbell Deadlift Barbell Deadlift

Barbell Hack Squat

3 sets to failure in 10-12 reps, reduce the weight from previous exercise
Barbell Hack Squat Barbell Hack Squat

Natural Glute Ham Raise

3 sets of 5-6 reps
Natural Glute Ham Raise Natural Glute Ham Raise
Focus on the eccentric—lowering—portion of this exercise. Explode through the concentric portion, and then lower yourself with a five-count negative.

3

Squat with Plate Movers

3 sets to failure in 10-12 reps per side
Squat with Plate Movers Squat with Plate Movers

4

Smith Machine Calf Raise

3 sets of 45-60 reps
Smith Machine Calf Raise Smith Machine Calf Raise
Change your foot position every 15-20 reps so your toes are neutral, pointed out, and then pointed in. Each set is 45-60 reps total.

Superset
5

Lunge Pass Through

3 sets of 5 reps per side
Lunge Pass Through Lunge Pass Through

Lunge Sprint

3 sets of 5 reps per side
Lunge Sprint Lunge Sprint

Superset
6

Smith Machine Leg Press

3 sets to failure in 10-12 reps
Smith Machine Leg Press Smith Machine Leg Press

Smith Machine Pistol Squat

3 sets to failure in 10-12 reps
Smith Machine Pistol Squat Smith Machine Pistol Squat

Superset
7

Bench Jump

3 sets to failure in 10-12 reps
Bench Jump Bench Jump

Bench Sprint

3 sets to failure in 10-12 reps
Bench Sprint Bench Sprint

Evening Legit Legs

You've fought through the evening legs workout once before. You know how exhausting it is. The evening Legit Legs session is probably the hardest cardio workout in MFT28. Power through it and earn your rest.

Legit Legs Evening Workout
Superset
1

Smith Machine Squat

3 sets of 20 reps
Smith Machine Squat Smith Machine Squat

Chair Squat

3 sets of 10 reps, reduce the weight from previous exercise
Chair Squat Chair Squat

giant set
2

Barbell Deadlift

3 sets of 15 reps
Barbell Deadlift Barbell Deadlift

Barbell Hack Squat

3 sets of 15 reps, reduce the weight from previous exercise
Barbell Hack Squat Barbell Hack Squat

Natural Glute Ham Raise

3 sets of 5 reps
Natural Glute Ham Raise Natural Glute Ham Raise

3

Squat with Plate Movers

3 sets of 15 reps per side
Squat with Plate Movers Squat with Plate Movers

4

Smith Machine Calf Raise

3 sets of 45-60 reps
Smith Machine Calf Raise Smith Machine Calf Raise

Superset
5

Lunge Pass Through

3 sets of 5 reps per side
Lunge Pass Through Lunge Pass Through

Lunge Sprint

3 sets of 10 reps per side
Lunge Sprint Lunge Sprint

Superset
6

Smith Machine Leg Press

3 sets of 15-20 reps
Smith Machine Leg Press Smith Machine Leg Press

Smith Machine Pistol Squat

3 sets to failure
Smith Machine Pistol Squat Smith Machine Pistol Squat

Superset
7

Bench Jump

3 sets of 5-10 reps
Bench Jump Bench Jump

Bench Sprint

3 sets of 10-15 reps
Bench Sprint Bench Sprint

Abdominal Power

During weeks two and four of MFT28, you perform the Abdominal Power workout. This 15-20 minute workout is built on weighted exercises and designed to carve deep valleys between your abdominal muscles. Implement it immediately after your evening Legit workout.

MFT28 Abdominal Power Workout
Watch The Video - 3:29


Abdominal Power Workout
1

Spell Caster

3 sets of 10-15 reps
Spell Caster Spell Caster

2

Hanging Pike

3 sets of 10-15 reps
Hanging Pike Hanging Pike

3

Wind Sprints

3 sets of 10-15 reps
Wind Sprints Wind Sprints

4

Spider Crawl

3 sets of 10-15 reps
Spider Crawl Spider Crawl

5

Russian Twist

3 sets of 10-15 reps
Russian Twist Russian Twist

6

Otis-Up

3 sets of 10-15 reps
Otis-Up Otis-Up

7

One-Arm Medicine Ball Slam

3 sets of 10-15 reps
One-Arm Medicine Ball Slam One-Arm Medicine Ball Slam

8

Rope Crunch

3 sets of 10-15 reps
Rope Crunch Rope Crunch
30 second rest between exercises


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