Dymatize Project Mass Trainer: Cycle 2, Microcycle 2, Day 45

Today's muscle-building leg workout calls for a lot of reps, dropsets, and a superset. You'll definitely be sore after this lower-body blast!

Back | Main | Next

Today's hypertrophy leg workout may be one of the most taxing workouts you've faced thus far in Project Mass. It contains a ton of overall volume, but it also calls for a superset and strip sets (dropsets). You'll start by pre-exhausting your legs with leg extensions and curls, then dive right into compound exercises. Get ready to grow!

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


leg hypertrophy
Superset
1

Leg Extensions

5 sets of 10 reps, every set is a dropset
Leg Extensions Leg Extensions

Seated Leg Curl

5 sets of 10 reps, every set is a dropset
Seated Leg Curl Seated Leg Curl

2

Front Barbell Squat

5 sets of 10 reps
Front Barbell Squat Front Barbell Squat

3

Romanian Deadlift

5 sets of 10 reps
Romanian Deadlift Romanian Deadlift

4

Leg Press

5 sets of 10 reps, dropset on last set
Leg Press Leg Press

5

Donkey Calf Raises

5 sets of 10 reps
Donkey Calf Raises Donkey Calf Raises

6

Standing Calf Raises

5 sets of 10 reps
Standing Calf Raises Standing Calf Raises

DAY 45 MEAL PLAN

breakfast
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheese 1/4 cup


Snack
yogurt

chobani greek yogurt 2 cups


Meal 2
boneless pork loin

boneless pork loin chop4 oz


barbecue sauce

barbecue sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


banana

banana 1


snack
apple

apple 1


dymatize 100

fiber one

fiber one bar 1


Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


rice cakes

rice cakes 5


oatmeal

oatmeal 1/2 cup quaker oats


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 3,284
Total Fat 76 g
Total Carbs 391 g
Protein 259 g

SHOP DYMATIZE PRODUCTS IN OUR STORE!

Back | Main | Next