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