Legs Like a MF: Training by Maddy Forberg in TrainHeroic

Legs Like a MF

Maddawg Strong

Bodybuilding, Women's Training, Powerlifting
Coach
Maddy Forberg

Are you ready to get started and to give LEGS LIKE A MF a ride?!

The old days of striving to be small are behind us.

You want to TAKE UP SPACE with legs that BUST THE SEAMS.

Legs that show the world the time and care that you've spent to create a STRONG BODY, able to carry you through all of life’s challenges.

With Legs like a MF you won't just try to build bigger legs, **you'll build HUGE legs with GREAT confidence. **

This program is 12 weeks long and is backed by science and paired with my own personal experience in building tree trunks for legs.

LLAMF is 5 days per week, it's beginner friendly, and it emphasizes building strength through compound movements.

The program has lower body and upper body training sessions and includes a warm up plan and video library to make sure you know exactly what I'm asking you to do with each movement and through each session.

We are making gainz ALL AROUND!

Are you ready to get stronger?

**Are you ready to build tree trunks to make the earthquake? **

Legs that make everyone go “DAMN they workout"!

Then its time for you to build LEGS LIKE A MF!

benefit-image-0
Train Legs Like I do
You deserve to get the results you're after. If you're willing to put in the work for the next 12 weeks, I'm going to show you exactly how I train legs so that you too can get results that make you proud AF.
benefit-image-1
Stop Guessing What To Do
I'll give you detailed instruction for each of the 5 training days each week + video demos of me showing you exactly what I'm looking for. The days of you wandering the gym wondering how to get to where you wanna go are over!
benefit-image-2
Feel and Look YOUR Best
I want to empower YOU with a plan that makes you feel like you're at your best. I'm committed to making sure that you get everything you deserve out of this program and if you put in the work, you'll be blown away with what you can accomplish in just 12 weeks. I guarantee it.
Features
feature-icon
Programming 5 days per week
Warm-Ups and daily strength and hypertrophy training with 2 built-in rest days each week. Training is designed to be completed within 60 mintues too.
feature-icon
Video Demos
I filmed each movement in the program so you can see me doing exactly what I'm asking from you.
feature-icon
Detailed, expert instruction
Beyond just sets and reps, I'll give you the instruction you need to execute the program with confidence.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The app will help to push you harder, & keep you going longer, letting you track progress along the way.
Equipment
Required
Barbell + Plates // Dumbbells // Bench // Bands // Leg Press Machine
Recommended
Conventional Gym
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Lower (Quads)

Prep

A

Lower Body Warmup

10 Min of Low-Intensity Biking, Rowing, or Walking Pigeon Pose 4x30 Seconds (each leg) Banded Glute Bridges 4x12 Couch stretch Hold 40-60s both sides Banded Side Walks 4x12 Bird Dogs 1x 10 ( each side)

B

Front Squat

3 x 12 @ 60 %

C

Elevated Goblet Squats

3 x 12

D

Leg Press (Legs low)

3 x 12

E

Leg Extension

1 x 10

F

Standing Calf Raise

3 x 12

G

Walking Lunges

3 x 20

H

Hanging Leg Raise

1 x MAX

Monday
Upper

Prep

A

Upper Body Warmup

10 Min of Low-Intensity Biking, Rowing, or Walking Cat Camel's 4x20 (Up = 1 repetition, Down = 1 repetition) Bear Crawl Shoulder Touches 10-12 reps per hand Overhead Rotations with Band/or Dowel/PVC Pipe 4x12 Banded Underhand Pull Aparts 2x10-20

B

Bench Press

3 x 12 @ 60 %

C

Single Arm Cable Row

3 x 12

D

Arnold Press

3 x 12

E

Lat Pulldown

3 x 12

F

Y Raises

2 x 12

G

Tricep Extension

3 x 15

H

Maddawg Curl

3 x 15

Tuesday
Lower (Glutes/Hams)

Prep

A

Lower Body Warmup

10 Min of Low-Intensity Biking, Rowing, or Walking Pigeon Pose 4x30 Seconds (each leg) Banded Glute Bridges 4x12 Couch stretch Hold 40-60s both sides Banded Side Walks 4x12 Bird Dogs 1x 10 ( each side)

B

Lying Leg Curl

1 x 12

C

Hip Thrusts

8, 12, 12

D

Smith Machine Split Squat

4 x 10

E

Leg Press (high and wide)

2 x 10

F1

DB Step Up

2 x 12

F2

Back Extension

2 x 10

G

Adductor

2 x 15

H

Abductor

2 x 15

Wednesday
Rest Day

Rest Day

A

Enjoy a (well deserved) day off today!

Thursday
Lower

Prep

A

Lower Body Warmup

10 Min of Low-Intensity Biking, Rowing, or Walking Pigeon Pose 4x30 Seconds (each leg) Banded Glute Bridges 4x12 Couch stretch Hold 40-60s both sides Banded Side Walks 4x12 Bird Dogs 1x 10 ( each side)

B

Front Squat

3 x 12

C

Leg Extension

3 x 12

D1

Hack Squat

3 x 12

D2

Sissy Squat

3 x MAX

E

Calf Raises

3 x 12

F

Walking Lunges

3 x 20

G

Cable Crunches

2 x 15

Friday
Push / Pull

Prep

A

Upper Body Warmup

10 Min of Low-Intensity Biking, Rowing, or Walking Cat Camel's 4x20 (Up = 1 repetition, Down = 1 repetition) Bear Crawl Shoulder Touches 10-12 reps per hand Overhead Rotations with Band/or Dowel/PVC Pipe 4x12 Banded Underhand Pull Aparts 2x10-20

B

Stiff Leg Deadlift

3 x 12

C

Pull Ups / Assisted Pull Ups

3 x MAX

D

Leg Curl

3 x 12

E

Chest Supported Row

3 x 12

F

Incline DB Press

3 x 12

G

Face Pull

3 x 12

H

Tricep Extension

3 x 15

I

Maddawg Curl

3 x 15

Saturday
Rest Day

Rest Day

A

Enjoy a day off today!

Coach
coach-avatar Maddy Forberg

I remember the day I saw my two best friends slapping hands and slamming weights. Doing some sport they called Powerlifting The moment I gripped the knurling, my life had a purpose that I hadn't felt before. There’s nothing I love more than seeing people find the strength within themselves. I believe that the barbell can change your life too, and I can’t wait to go on this journey with you!

closer-image-1
closer-image-2
Bust seams!

And take up space.

Get Legs Like a MF
closer-image-3
FAQs
Did Maddy really design this program?
Absolutely. There's nothing that I love more than empowering people by using a barbell. This program will push you beyond what you realize you're capable of and the results will speak for themselves.
Will I have to buy new pants once I rip my seams???!
Yep, and you'll LOVE it! I'd love for you to share those with me on social media too. @maddyforberg
What do we do when we're done with the program?
Stay tuned! I've got a lot in the works right now and this is just the beginning. Keep up with what's coming through Instagram in the meanwhile.
Legs Like a MF