Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 13

Hope your legs feel fresh, because you're about to hit them with some hypertrophy work! Are you ready to turn up the volume, and your growth?

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Today, you'll be using two training techniques: supersets and strip sets, which are also called dropsets. When you do supersets, make sure you perform one exercise right after the other without rest. For example, you'll go from the leg extension machine to the lying leg curl machine without even stopping for a sip of water. You can rest after each superset. By the end of the last set, you should have a massive, massive pump.

You'll also be doing dropsets today. Dropsets are fun because you get to push your muscles beyond failure. After you complete your final rep on the last set of exercises that calls for a dropset, immediately drop the weight by 20-25 percent, then do as many reps as you can. Coupling dropsets with supersets is a recipe for some serious leg destruction!

If you need a dropset primer, check out the video below before diving into the workout.

Project Mass Trainer Strip Sets
Watch The Video - 3:33


Workout: Leg Hypertrophy
1

Barbell Squat

5 sets of 10 reps, rest 60-120 seconds between sets
Barbell Squat Barbell Squat

Superset
2

Leg Extensions

5 sets of 10 reps, dropset on last set, rest 60-120 seconds between sets
Leg Extensions Leg Extensions

Lying Leg Curls

5 sets of 10 reps, dropset on last set, rest 60-120 seconds between sets
Lying Leg Curls Lying Leg Curls

3

Hyperextensions (Back Extensions)

5 sets of 10 reps, rest 60-120 seconds between sets
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Superset
4

Barbell Walking Lunge

2 sets of 20 reps, rest 60-120 seconds between sets
Barbell Walking Lunge Barbell Walking Lunge
5

Leg Press

2 sets of 20 reps, rest 60-120 seconds between sets
Leg Press Leg Press

Superset
6

Seated Calf Raise

5 sets of 10 reps, rest 60-120 seconds between sets
Seated Calf Raise Seated Calf Raise

Calf Press On The Leg Press Machine

5 sets of 10 reps, rest 60-120 seconds between sets
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine


DAY 13 MEAL PLAN

breakfast
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
yogurt

chobani greek yogurt 2 cups


Meal 2
boneless pork loin

boneless pork loin 4 oz


barbecue sauce

barbecue sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


banana

banana 1


snack
fiber one bar

fiber one bar 1


apple

apple 1


dymatize 100

Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


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


blueberries

blueberries 1 cup



Daily Total
Calories 2,709
Total Fat 71 g
Total Carbs 300 g
Protein 225 g

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