Dymatize Project Mass Trainer: Cycle 3, Microcycle 2, Day 73

Today's workout is devoted to building significant lower-body strength, and it's chock-full of complex compound movements. Get on it!

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Today, your training focus is on strength. Doing fewer reps means you should use a challenging weight—one that pushes you and leaves you fatigued. When squatting, remember the essential cues: neutral spine, chest up, butt back, and body tight. Try to keep your shins vertical, and push your knees out as you squat down. Intensity is also key. If you train slow, you'll stay slow. Focus on speed and make that bar jump!

Workout: Leg Strength
1

Barbell Squat

5 sets of 4 reps
Barbell Squat Barbell Squat

2

Barbell Deadlift

5 sets of 4 reps
Barbell Deadlift Barbell Deadlift

3

Leg Press

5 sets of 4 reps
Leg Press Leg Press

4

Romanian Deadlift

5 sets of 4 reps
Romanian Deadlift Romanian Deadlift

Cycle 3, Microcycle 2 Nutrition

In Microcycle 2 of Cycle 3, a 180-pound guy should eat nearly 3,300 calories, give or take 100-200, comprised of roughly 70 grams of fat, 380 grams of carbs, and 255 grams of protein per day.

DAY 73 MEAL PLAN

meal 1
pork sausage

pork sausage 2 links


eggs

whole eggs 2


egg whites

egg whites 2


cheese

Pepperjack 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 1/2 cup


yogurt

nonfat greek yogurt 227 g


honey

honey 1 tbsp


blackberries

blackberries 1 cup


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 poppers1 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 3,113
Total Fat 73 g
Total Carbs 375 g
Protein 242 g

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