Dymatize Project Mass Trainer: Cycle 2, Microcycle 3, Day 49

It's time to build some serious posterior chain strength! Today's workout kicks off with squats and rolls right into deadlifts and leg presses. Get ready to work.

Back | Main | Next

Today, you're training your posterior chain strength. If you haven't been in the habit of making your entire lower body work at once prior to starting Project Mass, you're about to get another lesson in human kinetics. Think about how your calves, hamstrings, quads, adductors and abductors, glutes, and hips have to make the right reactions at the perfect times to make these tough barbell movements possible. It's a beautiful thing.

Once you're done reflecting, get psyched for your first workout of Microcycle 3 in this mesocycle. Your strength and hypertrophy workouts will be especially tough this week, so make sure you're mentally and physically ready. Push yourself as hard as possible in these workouts, and you'll be rewarded with major strength and size gains.

Workout: Leg Strength
1

Wide-Stance Barbell Squat

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

2

Sumo Barbell Deadlift

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

3

High-Stance Leg Press

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

4

Wide-Stance Snatch-Grip Romanian Deadlift

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

Cycle 2, Microcycle 3 Nutrition

In the third microcycle of cycle two, aim to eat about 3,300 calories per day. Each day, try to consume about 70 grams of fat, 415 grams of carbs, and 260 grams of protein.

DAY 49 MEAL PLAN

meal 1
pork sausage

pork sausage 2 links


eggs

whole eggs 2


egg whites

egg whites 2


cheese

cheese 1 slice


snack
dymatize 100

orange

orange 1


Meal 2
chicken breast

chicken breast, skinless 5 oz


oats

rolled oats 60 g


banana

banana 1


snack
granola

granola 1 cup


yogurt

nonfat greek yogurt 1 cup


honey

honey 1 tbsp


apple

apple 1


Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3


ground turkey

lean ground turkey 4 oz


cheese

cheese shredded1/4 cup


Caramel corn rice cake poppers

Caramel corn rice cake poppers2 cups


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 6 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 1 cup



Daily Total
Calories 3,361
Total Fat 73 g
Total Carbs 418 g
Protein 258 g

project mass stack
An Advanced Stack Designed To Enhance Workout Performance And Muscle Recovery!Go Now!

Back | Main | Next