Dymatize Project Mass Trainer: Cycle 1, Microcycle 4, Day 29

It's time for another hypertrophy-focused leg workout. Hit this lower-volume training session with everything you've got!

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Today's hypertrophy leg workout includes less overall sets and reps than last week's, but that doesn't mean you should leave the gym without breaking a sweat! Put in as much effort as you always do. Smash through today's session with effort and intensity. Your legs will thank you for the lower volume, and then they'll reward you with increased growth down the road!

This workout includes one superset. If you need a refresher on how to perform supersets, just refer back to the technique page. Get ready to grow!

Workout: Leg Hypertrophy
1

Barbell Squat

2 sets of 8 reps
Barbell Squat Barbell Squat

2

Leg Extensions

2 sets of 8 reps
Leg Extensions Leg Extensions

3
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Superset
4

Leg Press

2 sets of 8 reps
Leg Press Leg Press

Lying Leg Curls

2 sets of 8 reps
Lying Leg Curls Lying Leg Curls

Superset
5

Seated Calf Raise

2 sets of 8 reps
Seated Calf Raise Seated Calf Raise

6
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine


DAY 29 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


snack
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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