Dymatize Project Mass Trainer: Cycle 3, Microcycle 2, Day 77

It's time to take your legs to task with an intense hypertrophy workout that includes BFR and dropsets. Project massive wheels is in effect!

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It's time for a tough round of blood flow restriction (BFR) training to spur some serious lower-body growth! If you need a reminder on the finer points of BFR, be sure to check the technique page before wrapping up and hitting today's workout. The technique page will teach you how tightly to wrap, how heavy to lift, and so on. You've also got dropsets in today's workout, so get ready to push yourself to the limit.

Leg Hypertrophy
1-2 minutes of rest between sets
1

BFR Barbell Squat

4 sets of 30,15,15,15 reps
Barbell Squat Barbell Squat

2

Leg Extensions

5 sets of 10 reps (drop set on final set)
Leg Extensions Leg Extensions

3
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

4

BFR Lying Leg Curls

4 sets of 30, 15, 15, 15 reps
Lying Leg Curls Lying Leg Curls

5

Seated Calf Raise

4 sets of 10 reps
Seated Calf Raise Seated Calf Raise

6

BFR Calf Press

5 sets of 10
Calf Press Calf Press

DAY 77 MEAL PLAN

Meal 1
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
yogurt

chobani greek yogurt 2 cups


Meal 2
boneless pork loin

boneless pork loin chop 4 oz


barbecue sauce

barbecue sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


banana

banana 1


snack
fiber one

Fiber One bar 1


apple

apple 1


dymatize 100

Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


yogurt

chobani greek yogurt 1 cups


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


xxx

sweet potato 1


blueberries

blueberries 150 g


milk

milk 1 cup



Daily Total
Calories 3,208
Total Fat 73 g
Total Carbs 385 g
Protein 252 g

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