Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 5

Hope your legs are recovered, because you're about to hit them with some hypertrophy work! You ready for some volume?

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Hypertrophy workouts differ from strength workouts because, instead of trying to develop raw strength, you're trying to increase the amount of blood that gets to your muscles. That means you'll be doing a lot more reps with lighter weight. If you've been bodybuilding for a while, then you'll probably recognize this set-and-rep scheme. It's old-school, but if you finish every set, ever rep, and pay attention to how long you're resting, you'll see great gains.

Don't use the same weight for today's workout that you did for the leg strength workout you did earlier this week. If you can do 10 reps with the weight you used earlier this week, you're not hitting your strength workouts hard enough.

Focus on making these sets difficult. The last 1-2 reps should be tough to finish, but not so tough that you can't put them to bed. It takes a little practice to figure out what weight is best, so don't worry if one set feels better than another. You'll be a pro in no time.

Workout: Leg Hypertrophy

Barbell Squat

4 sets of 10 reps
Barbell Squat Barbell Squat


Leg Extensions

4 sets of 10 reps
Leg Extensions Leg Extensions

Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)


Leg Press

4 sets of 10 reps
Leg Press Leg Press


Lying Leg Curls

4 sets of 10 reps
Lying Leg Curls Lying Leg Curls


Seated Calf Raise

4 sets of 10 reps
Seated Calf Raise Seated Calf Raise

Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine
60-120 seconds of rest between sets


ground beef

12% fat ground beef 4 oz

whole eggs

whole eggs 3


cheddar cheese 1/4 cup


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


apple 1

dymatize 100

Meal 3: Pre-Workout

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


sweet potato 1


blueberries 1 cup

Daily Total
Calories 2,709
Total Fat 71 g
Total Carbs 300 g
Protein 225 g

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