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Greg Plitt's MFT28: Day 5, Legit Legs

The MFT28 Legit Legs workout includes exercises you've never seen to build mass, strength, endurance, and balance. Lock and load.

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.

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.

Schedule. Track. Succeed.

Legit Legs Morning Workout

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.

Legit Legs Evening Workout


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



Abdominal Assault Circuit



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About The Author

Greg Plitt is a personal trainer and cover model. He has appeared on the cover of more than 100 fitness magazines and 25 romance novels.

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Voax

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Voax

Intense

Feb 4, 2013 10:55am | report
 
Arikation

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Arikation

i think there is a place for a 3rd workout.

Feb 5, 2013 6:37am | report
 
paraxon

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paraxon

I tell you, this workout makes me feel alive again :)

Feb 7, 2013 9:23am | report
 
atilla82

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atilla82

Gonne do this tommarow. One leg sqaut looks very heavy maan.im gonne diie

Feb 7, 2013 3:14pm | report
 
mtltraining

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mtltraining

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!

Feb 8, 2013 1:09pm | report
whozeboy

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whozeboy

Are these deadlifts good form, his back is really rounded especially on the arms behind deadlift.

Feb 7, 2013 7:34pm | report
 
tmittan

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tmittan

I thought that as well, he's working pretty low weight though

Feb 8, 2013 10:19am | report
thexperience1

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thexperience1

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...

Jul 18, 2013 5:52pm | report
  • Body Stats
  • ht: 5'11"
  • wt: 209.44 lbs
  • bf: 17.0%
Wallas14

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Wallas14

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.

Dec 27, 2013 2:31am | report
  • Body Stats
  • ht: 5'11"
  • wt: 200.62 lbs
  • bf: 18.5%
atilla82

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atilla82

dammnn did it today the Eccentric Bodyweight Leg Curl and one leg sqaut kills maan

Feb 8, 2013 1:35pm | report
 
lonestarrocks23

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lonestarrocks23

That was ridiculous

Feb 9, 2013 9:38am | report
 
LeeLopez

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LeeLopez

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.

Feb 9, 2013 8:40pm | report
 
body_sculptor

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body_sculptor

THIS WORKOUT IS INSANE! I'M STILL SORE FROM LEG WORKOUT ON FRIDAY BUT I LOVE IT...YOU R A BEAST BRO. THANKS AND GOOD LUCK ON YOUR FUTURE GOALS!

Feb 10, 2013 3:22pm | report
 
mr.symmetry

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mr.symmetry

Thats it? Just 2 little workouts a day for the same body part. Why not just quit your job and throw in a couple more?

Feb 15, 2013 9:28am | report
 
rambophat

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rambophat

Or u can co.plain n get no results

Oct 3, 2014 1:33pm | report
5erious

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5erious

This one is what separates the men from the boys

Feb 17, 2013 7:30pm | report
 
Sapper1

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Sapper1

i wanna find the music from these videos

Feb 21, 2013 12:13pm | report
 
P9DXMatt

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P9DXMatt

Haha me too, some good riffs in there. I really enjoy the HU!... HU!... theme. Would love to throw that in my workout mix. Any help would be much appreciated.

May 19, 2013 6:04pm | report
ThaCurlz

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ThaCurlz

"that one will make you walk funny tomorrow"....it definitely did!!

Feb 23, 2013 3:12pm | report
 
swolelifea2z

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swolelifea2z

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.

Feb 24, 2013 12:30pm | report
 
Joedzilla

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Joedzilla

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.

Feb 28, 2013 7:19am | report
  • Body Stats
  • ht: 5'10"
  • wt: 176.37 lbs
  • bf: 17.0%
Defocused

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Defocused

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 :)

Apr 2, 2013 8:07am | report
thexperience1

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thexperience1

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....

Jul 18, 2013 6:22pm | report
  • Body Stats
  • ht: 5'11"
  • wt: 209.44 lbs
  • bf: 17.0%
Jaffna

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Jaffna

done with week3, amazing results of my physique!

Mar 1, 2013 3:44am | report
 
Bibo95

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Bibo95

did you only drop fat or did u build muscle as well ?

Mar 18, 2013 10:14am | report
Showing 1 - 25 of 56 Comments

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