Greg Plitt's MFT28: Day 19, 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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This is your third battle against my Legit Legs workouts. You know what's ahead. You know this is your last lifting day of the week. You know you have to pour every ounce of sweat into your morning and evening workouts today. Don't let yourself down. Fight through the pain and change.

MFT28 legs workout
Watch The Video - 23:01


Legit Legs Morning Mass

Like always, make sure to warm up before you start this workout. 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. Get your legs ready for war.

Your legs may have adapted to MFT28, but that doesn't mean you can't continue growing with the Legit Legs workout. Slight tweaks make huge differences, so increase the weight or reduce the rest where necessary. Try to hit more reps on the bodyweight exercises. Lift until you feel the burn. Never say goodbye before the burn says hello.

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


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 Assault

Because your abdominal muscles are accustomed to constant low-grade stress, the only way to grow them is to hit them every day for 15-20 minutes. During weeks one and three of MFT28, you perform the Abdominal Assault workout. The Assault is a bodyweight circuit workout. You perform eight exercises, 30 seconds per exercise, with no rest between exercises.

MFT28 Abdominal Assault workout
Watch The Video - 3:42


Abdominal Assault Circuit
Circuit: 3 rounds, 2 minutes rest between each circuit
1

3/4 Sit-Up

30 seconds
3/4 Sit-Up 3/4 Sit-Up

Russian Twist

30 seconds
Russian Twist Russian Twist
Alternate Heel Touchers Alternate Heel Touchers

Air Bike

30 seconds
Air Bike Air Bike

Cocoons

30 seconds
Cocoons Cocoons

Side Bridge

15 seconds each side
Side Bridge Side Bridge

Bottoms Up

30 seconds
Bottoms Up Bottoms Up

Elbow to Knee

15 seconds each side
Elbow to Knee Elbow to Knee


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