Dymatize Project Mass Trainer: Cycle 3, Microcycle 6, Day 105

Today is your last leg-strength workout! It's your chance to find your 3-rep max and see just how far you've come. Don't hold anything back.

Back | Main | Next

Remember the first leg-strength workout you did 14 weeks ago? Look at you now. You're stronger, bigger, and fitter than you were before. Your legs are capable of doing more work, lifting heavier weight, and are primed for even more growth.

There are only 8 days left in Project Mass, so make each workout your best! The lower volume throughout these workouts should allow you to hit each lift as hard as possible while optimizing recovery and setting you up for one more round of massive growth.

Workout: Leg Strength
3 minutes of rest between sets

Barbell Squat

2 sets of 3 reps
Barbell Squat Barbell Squat


Barbell Deadlift

2 sets of 3 reps
Barbell Deadlift Barbell Deadlift


Leg Press

2 sets of 3 reps
Leg Press Leg Press


Romanian Deadlift

2 sets of 3 reps
Romanian Deadlift Romanian Deadlift

Cycle 3, Microcycle 6 Nutrition

In the very last microcycle of Project Mass, a 180-pound guy should eat roughly 2,900 calories per day. Those calories will come from about 70 grams of fat, 330 grams of carbs, and 245 grams of protein.


Meal 1
ground beef

12% fat ground beef 4 oz

whole eggs

whole eggs 3


cheddar cheese 1/4 cup


chobani greek yogurt 3 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


apple 1

dymatize 100

Meal 3: Pre-Workout

chicken breast skinless 5 oz


orange 1

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


sweet potato 1


blueberries 150 g

Daily Total
Calories 2947
Total Fat 71 g
Total Carbs 340 g
Protein 237 g

Back | Main | Next