Dymatize Project Mass Trainer: Cycle 2, Microcycle 2, Day 41

Today's legs strength workout includes four unique compound exercises to push your gains to new levels! Squat, press, and deadlift your way to strong.

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Today's workout looks simple, but it's brutally taxing. You've got 5 sets of 4 reps across four different compound exercises lined up, which adds up to a decent amount of volume and a whopping pile of heavy weight. In addition to the volume and intensity, today's session also includes unique exercises that will emphasize and stress new muscle groups.

Using a wide stance with your back squat and deadlift will activate your adductor muscles on the insides of your thighs. Strong adductors can be a powerful addition to your hip-dominant exercises. Getting low and wide will definitely help you get stronger.

Sometimes, wide-stance exercises can take a little practice. Don't hesitate to use a couple light warm-up sets to figure out what's comfortable before you add a lot of weight. Once you've got the form down, though, let it rip and earn each three-minute rest period.

Workout: Leg Strength

Wide-Stance Barbell Squat

5 sets of 4 reps, rest 3 minutes between sets
Wide-Stance Barbell Squat Wide-Stance Barbell Squat


Sumo Barbell Deadlift

5 sets of 4 reps, rest 3 minutes between sets
Sumo Deadlift Sumo Deadlift


High-Stance Leg Press

5 sets of 4 reps, rest 3 minutes between sets
Leg Press Leg Press


Wide-Stance Snatch-Grip Romanian Deadlift

5 sets of 4 reps, rest 3 minutes between sets
Romanian Deadlift Romanian Deadlift

Cycle 2, Microcycle 2 Nutrition

In the second microcycle of cycle two, aim to eat about 3,100 calories per day. Each day, try to consume about 70 grams of fat, 365 grams of carbs, and 245 grams of protein.


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

Caramel corn rice cake poppers

Caramel corn rice cake poppers1 cup

Post-Workout Snack
dymatize 100

sports drink

sports drink

Meal 4

chicken breast, skinless 4 oz


broccoli 2 cups

brown rice

brown rice 1 1/2 cups


blueberries 1 cup

Daily Total
Calories 3053
Total Fat 73 g
Total Carbs 357 g
Protein 242 g

project mass stack
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