Dymatize Project Mass Trainer: Cycle 2, Microcycle 4, Day 61

Today calls for another hypertrophy-focused lower-body workout. The lower volume will help you recover and spur future growth!

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Leg days are tough, but doing them is what separates excellent physiques from so-so ones. These workouts are going to help you build quads and hamstrings that are worth showing off. Hit each exercise with effort and intensity to make every rep count. Even though the volume in today's workout is lower, your effort shouldn't be! Get ready for intraset stretching and a run-the-rack set.

Workout: Leg Hypertrophy
1

Front Barbell Squat

2 sets of 8 reps
Front Barbell Squat Front Barbell Squat

2

Dumbbell Walking Lunge

2 sets of 8 reps, rest 60-120 seconds between sets
Dumbbell Walking Lunge Dumbbell Walking Lunge

3
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

4

Seated Leg Curl

2 sets of 8 reps
Seated Leg Curl Seated Leg Curl

4

Donkey Calf Raises

2 sets of 8 reps, run the rack on last set, rest 60-120 seconds between sets
Donkey Calf Raises Donkey Calf Raises

6

Standing Calf Raises

2 sets of 8 reps, run the rack on last set, rest 60-120 seconds between sets
Standing Calf Raises Standing Calf Raises

DAY 61 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


Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3


ground turkey

lean ground turkey 4 oz


cheese

cheese shredded 1/4 cup


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 4 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 1 cup



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

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