Greg Plitt's MFT28: Day 5, Legit Legs
Your legs are your foundation. They power nearly everything you do. To build size and strength, you have to hit your legs with everything you've got. 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. Let's get after it.
MFT28 Legs Workout!
Watch The Video - 23:00
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.
Legs are a massive muscle group. Intense leg training stimulates the natural release of testosterone and growth factors to the rest of your body. Never skip legs. Hardcore leg training transports you through the mud of life to the high ground. Once you get up there, you'll train legs forever, because it's a view you've never seen before.
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.
Rep Priorities ///
Don't lift with your ego. You can get the same burn from less weight if you conduct your lifts with proper form at controlled speeds.
All the different exercises you perform in the Legit Legs workout hit your muscles at different angles, causing healthy micro-tears. Rest and recovery outside the gym rebuild those fibers. When your body adapts, it becomes bigger and stronger. Exercise creates a demand for your body to grow; nutrition provides the supply.
The first three exercises of the Legit Leg workout will help you pack on slabs of mass. The exercises in the middle of the workout will increase the endurance of each muscle. The final exercise creates a burn-out effect to tax your endurance and balance. Now is the time to legitimately become more.
Rep target: 10-12 reps
Lift to failure on all exercises
Rest periods: 60-90 seconds
*Focus on the eccentric—lowering—portion of this exercise. Explode through the concentric portion, and then lower yourself with a five-count negative.
Resume regular sets.
*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.
Plitt's Workout Tips///
- Squats: Use the Smith machine for balance. Go below parallel on the regular squat. Drive through heels, not the toes.
- Deadlift: Keep the barbell close to your body. Don't let it drift too far forward.
- Bodyweight leg curl: Place a weight on the preacher stand to counterbalance your bodyweight.
- Plate mover: When you rise up, move at an angle.
- Calf raise: Don't bounce, extend fully, and flex at the top of each contraction.
- Lunges: Step carefully. When one knee touches the ground, the other should be directly above the toes.
- Smith machine squats: Bring your knees into your armpits.
- Bodyweight squats: Use the Smith machine for balance and support.
Evening Legit Legs ///
Your evening legs workout is built on the same blueprint as your morning session, but the details are considerably different. Your evening workout is a high-speed, high-rep, low-weight metabolic workout. You drop the weight, decrease the rest intervals, and increase the reps to train your muscular endurance and energy systems.
Rep target: Variable*
Rest interval: 30-45 seconds
*Note: Because you can't adjust the load on bodyweight exercises, perform reps according to your fitness level. Elevate your heart rate and tax your muscles without reaching failure.
Resume regular sets.
Abdominal Assault ///
The final piece of today's training puzzle is abs. 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 in between.
MFT28 Abdominal Assault Workout!
Watch The Video - 3:41
3 rounds of the circuit
2 minute rest between circuits
Total duration: 15-20 minutes
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Yea the pistols killed me today, i was able to do 3 by legs this morning...usually i can do like 12 per leg but after all those squats, DL, bodyweight curls and lunges its a reaalll pain in the asss man. good look!
Yeah bad form on the deadlifts.. great exercise though.. just use correct form. However with those low weights it's not much of an issue... if he used heavier weights he'd have herniated discs by now...
It's called a straight-leg/stiffed-leg deadlift...he's not bending his legs. This exercise needs low weights to work...and is more hamstrings than glutes and back. I personally just did the normal deadlift, but within 8-12 rep range high weights isn't really a possibility.
Wow this workout was crazy! I went in ready for the burn, but it was way more then I expected! The next 3 weeks of this program are going to be epic. Can't wait to see my end result.
Only thing I don't like about this program his Greg Plitt's failure to speak about how important leg training is. If you're working your upper body twice a day and 4 times a week, why wouldn't you at least work lower body twice a week?? Fantastic physique, but I feel like he needs to get off the smith machine and do real squats--*** to grass. Squats and Deadlifts are the best exercises for overall muscle growth.
I love the look of this program, but I'm using this program over the summer to transition into a program that focuses on powerlifting. Training squats on a smith machine is a no go unless you're isolating specific parts of the quads and glutes. His deadlift form is also terrible. Honestly, the only changes I'm making to this entire program is to put leg day in the middle of the week (so that on the weekends I can train legs with high intensity but very low volume) and to do REAL squats and deadlifts.
Any opinions from people that have already started? I'm interested to hear how people have adapted (such as the london bridge exercise) in order to still stick to this. Also, how's the cardio evening workouts? I love that Plitt features cardio, but hate how it's just the same lift with more reps and less weight. I feel like that's too much. Love to get started in May, would love to hear inputs from the swole nation! Thanks y'all.
I am on day 4 now, and feel great, doing both workouts in a day, soreness next day feels great.
About London bridge my gym doenst allow me to move the ropes from the plyometrics zone to the weight zone (where the smith machine is) i did comando chinups instead, or towel chinups.
My leg day will be tomorrow so can't make an opinion, im looking forward to it.
And about nutrition i dont have a shake as a bridge meal, i instead have a real meal (boiled eggs and veggies, and healthy fats) This is because i think it may be to much powder, but anyway, they want to sell their stuff so ... ;-)
Other thing, as i cut the carbs, i dont feel until today i miss them and i do have energy, and i only have caffeine twice a day (as a cup of black coffee, im resting from preworkout pump supplements now) and it works for me.
Well thats my opinion about it bro, hope it gets you an idea.
Stay strong... Cool profile pic.
Hey Joe. Im only on day 2 now, but so far i love this ****. About exercises that u cant do, i just skip them, and work harder on the 2 others :)
Nutrition side, i also feel the liquid meals become too much, so in the evening at supper, i just eat a bit of meat and veggies.
About the evening training i just do the exercises that i can at home, with my barbell and dumbbells and feel thats enough. Have a wife and 2 kids, so getting to the gym 2 times a day dont work :)
The cardio targeting the same muscle groups is great cause you basically double up on the work out and while working your cardio still burn those muscles a little again to force more growth and on top of that the high intensity/low weight exercise of the same muscles will help you recover a lot faster and spare you at least 50% of the soreness the next day cause you're not stressing them too much but still getting that blood pump going! It's a very intensive program though and in order to not over train and burn yourself out, I suggest if there are people that want to stick to it, don't do it back to back! take a 1 or better yet 2 week break, with a less intensive program of 3-4 days a week (still lift heavy though) but make sure you rest 3 or 4 days out of the week before you start another round of MFT28. another suggestion, for the ones that really want to stick to MFT28 year round... Do the full program, then skip the morning mass building and just do the evening cardio workout for 1 or 2 weeks before going to WAR again.
Instead of the London bridges u can use the smith machine, hang under the bar just high enough so there's like 20 inches of space from the ground to your shoulders, then pull yourself up up with one arm, lower and switch to your other arm 10 reps each arm and your good. It will give you an even better burn and it will give your abs a sweet burn too. Keep your body straight (plank) throughout the exercise!!!!
About using the smith machine for squats.... I agree with you. Everyone should do REAL squats, however the way Greg does it works for "this" program, cause with all the exercises you do with his leg day workout he pretty much isolates each muscle of your legs and works them hard for 3 sets to failure. If you do REAL squats and lift heavy you'll never be able to do that much reps and sets to work all those muscle groups and get the same kind of burn and definition, so to really get the most out of your leg workouts you should do both REAL heavy lifting and isolation work like in Greg's program.
So I'm sticking to Greg's program but I added my own variation of the 5x5 Stronglift program as well, which you do 3x a week (Monday, Wednesday, Friday) but because of Greg's leg day i leave Friday out and lift heavy (420Lbs) on Monday and Wednesday before i start Greg's workout and it's really working for me!
Oh and PLEASE PLEASEEEEEE!!!! Do not use the same HORRIBLE deadlift form as Greg! He should get slapped for that! Lol....