Dymatize Project Mass Trainer: Cycle 3, Microcycle 3, Day 81

Long live huge, muscular legs! Add size to your quads and strengthen your hamstrings, glutes, and entire posterior chain with today's workout.

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Want strong legs? You're in luck, because it's time to train for them! Adding on a few more sets (and one more rep) from last week's leg thrashing will ensure you're building up your strength. As long as you can maintain proper form, don't be afraid to add on the plates. Remember, the weight never gets easier; you just get stronger.

Workout: Leg Strength
1

Barbell Squat

7 sets of 5 reps
Barbell Squat Barbell Squat

2

Barbell Deadlift

7 sets of 5 reps
Barbell Deadlift Barbell Deadlift

3

Leg Press

7 sets of 5 reps
Leg Press Leg Press

4

Romanian Deadlift

7 sets of 5 reps
Romanian Deadlift Romanian Deadlift

Cycle 3, Microcycle 3 Nutrition

In Microcycle 3 of Cycle 3, you'll eat roughly 60-100 more calories per day than you did in the last microcycle. A 180-pound male should eat roughly 3,400 calories from 70 grams of fat, 430 grams of carbs, and around 270 grams of protein in per day.

DAY 81 MEAL PLAN

meal 1
pork sausage

pork sausage 2 links


eggs

whole eggs 2


egg whites

egg whites 6


cheese

cheese 1 slice


snack
dymatize 100

orange

orange 2


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 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 poppers1 cup


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 5 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 148 g


milk

skim milk 1 cup



Daily Total
Calories 3,461
Total Fat 73 g
Total Carbs 433 g
Protein 268 g

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