Dymatize Project Mass Trainer: Cycle 3, Microcycle 6, Day 108

If you need a rest day, take it! Or, if you really want to push your limits at the end of this trainer, sprint with everything you've got and go for broke!

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You're nearly to the finish line! Today, you can choose between complete rest or a celebratory sprint workout. If you still have a lot of remaining energy and feel excited as you near the end of Project Mass, then give today's cardio workout everything you've got. Your improved conditioning should make it a breeze.

Multiple sets of 10-30 second sprints doesn't seem like a lot of work, I know. But don't be tempted to do extra. You've been putting your body through a lot over the course of this trainer, and our goal is building muscle, not shredding. The cardio workouts I've designed will actually do a lot to keep your heart healthy and your muscles growing, despite their brevity.

Optional: Cardio Workout

Sprint invervals

4-10 sets of 10-30 seconds work, 2-4 minutes rest
Running, Treadmill Running, Treadmill


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

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