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.

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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 - 23:01


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.

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.

  1. Form
  2. Speed
  3. Weight

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.



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




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
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

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 - 3:42


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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