Dymatize Project Mass Trainer: Cycle 2, Microcycle 1, Day 37

Squat, lunge, and deadlift your way to bigger legs with today's hypertrophy workout! This legs bomber also includes a number of killer training techniques.

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Today's workout is absolutely brutal, but in the best way possible. It includes a number of burly compound lifts like front squats and Romanian deadlifts done with fairly high volume, but it also piles on a bevy of great training techniques like supersets, intraset stretching, and a run-the-rack set.

Even though you'll be fatigued, don't rest between exercises during your supersets. It might be tempting, but remember that you're trying to force as much blood into your working muscles as possible. Put your legs through the wringer and you'll come out the other side with the quads and hamstrings you've always wanted.

Check the exercise videos if you're unfamiliar with any of these lifts. Then, if you're not sore after you lift today, you simply didn't push yourself hard enough.

Workout: Leg Hypertrophy

Front Barbell Squat

4 sets of 8 reps
Front Barbell Squat Front Barbell Squat

Dumbbell Walking Lunge

4 sets of 8 reps
Dumbbell Walking Lunge Dumbbell Walking Lunge
Rest 60-120 seconds between sets

Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

single-leg Leg Press

4 sets of 8 reps
Leg Press Leg Press
Rest 60-120 seconds between sets


Seated Leg Curl

4 sets of 8 reps
Seated Leg Curl Seated Leg Curl

Weighted Sissy Squat

4 sets of 8 reps
Weighted Sissy Squat Weighted Sissy Squat


Donkey Calf Raises

4 sets of 8 reps, intraset stretcheing
Donkey Calf Raises Donkey Calf Raises


Standing Calf Raises

4 sets of 8 reps
Standing Calf Raises Standing Calf Raises
Run the rack on the last set. Rest 60-120 seconds between sets

Day 37 Meal Plan

meal 1
pork sausage

pork sausage 2 links


whole eggs 2

egg whites

egg whites 2


cheese 1 slice

dymatize 100


orange 1

Meal 2
chicken breast

chicken breast, skinless 5 oz


rolled oats 60 g


banana 1


granola 1 cup


nonfat greek yogurt 1 cup


honey 1 tbsp

Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3

ground turkey

lean ground turkey 4 oz


cheese shredded1/4 cup


cheese (shredded)1/4 cup

Post-Workout Snack
dymatize 100

sports drink

sports drink

Meal 4

chicken breast, skinless 5 oz


broccoli 2 cups

brown rice

brown rice 1 1/2 cups

barbecue sauce

barbecue sauce 2 tbsp

Daily Total
Calories 2,822
Total Fat 70 g
Total Carbs 315 g
Protein 233 g

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