Dymatize Project Mass Trainer: Cycle 3, Microcycle 5, Day 101

Get your wheels ready for another round of intense hypertrophy work! Today's workout is a tough mix of giant sets, supersets, and intraset stretching.

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Calves get a lot of bodyweight work. After all, they walk your body around all day! That's why they need a lot of heavy volume in order to grow. Make your calves swell every time you lift them. Your efforts will make a huge difference!

Today's workout includes 10 lower-body exercises, so it's a doozy in terms of overall volume. In addition to the brutal workload, today's session also calls for giant sets, supersets, and intraset stretching to make your calves go "moo!"

Workout: Leg Hypertrophy (60-120 seconds of rest between sets )
giant set
1

Barbell Squat

4 sets of 12 reps
Barbell Squat Barbell Squat

Leg Press

4 sets of 12 reps
Leg Press Leg Press

Barbell Walking Lunge

4 sets of 12 reps
Barbell Walking Lunge Barbell Walking Lunge

Leg Extensions

4 sets of 12 reps
Leg Extensions Leg Extensions

Superset
2

Lying Leg Curls

4 sets of 12 reps
Lying Leg Curls Lying Leg Curls
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Superset
3
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

Seated Leg Curl

4 sets of 12 reps
Seated Leg Curl Seated Leg Curl

Superset
4

Seated Calf Raise

5 sets of 12 reps, intraset stretching on 4th and 5th sets
Seated Calf Raise Seated Calf Raise

Calf Press On The Leg Press Machine

5 sets of 12 reps, intraset stretching on 4th and 5th sets, rest 1-2 minutes between sets
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

DAY 101 MEAL PLAN

Meal 1
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
yogurt

greek yogurt 2 cups


Meal 2
boneless pork loin

boneless pork loin chop 4 oz


barbecue sauce

barbecue sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


banana

banana 1


snack
apple

apple 1


fiber one bar

fiber one bar 1


dymatize 100

Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


yogurt

greek yogurt 1 cup


rice cakes

rice cakes 5


Post-Workout Snack
dymatize 100

sports drink

sports drink (gatorade or powerade)


Meal 4
turkey burger

turkey burger 1


whole wheat bun

whole wheat bun 1


xxx

sweet potato 1


skim milk

skim milk 1 glass


blueberries

blueberries 150 g



Daily Total
Calories 3,208
Total Fat 73g
Total Carbs 385g
Protein 252g

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