Dymatize Project Mass Trainer: Cycle 3, Microcycle 3, Day 85

Kick your training up a notch by pairing supersets and giant sets. Your legs will take a pounding, but you'll push them to grow, grow, grow!

Back | Main | Next

Today, you'll be making big moves by incorporating giant sets, supersets, and intraset stretching into your training. As you plow through each exercise, remember to maintain the intensity. Doing a bunch of exercises back-to-back doesn't give you the OK to just go through the motions. Each move should be done with as much force as you can muster. By the last set, you should reach failure.

Keep rest between exercises to a minimum—no more than 10 seconds—and push through until you've completed the last rep of your giant set. Not only will you finish your workout faster, but fewer breaks and ample intensity will add up to significant lean gains.

Workout: Leg Hypertrophy
giant set
1

Barbell Squat

4 sets of 12 reps
Barbell Squat Barbell Squat

Leg Press

4 sets of 12 reps
Leg Press Leg Press

Dumbbell Lunges

4 sets of 12 reps
Dumbbell Lunges Dumbbell Lunges

Leg Extensions

4 sets of 12 reps, rest 1-2 minutes between sets
Leg Extensions Leg Extensions

Superset
2

Lying Leg Curls

4 sets of 12 reps
Lying Leg Curls Lying Leg Curls

Hyperextensions (Back Extensions)

4 sets of 12 reps, rest 1-2 minutes between sets
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Superset
3
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

Seated Leg Curl

4 sets of 12 reps, rest 1-2 minutes between sets
Seated Leg Curl Seated Leg Curl

Superset
4

Seated Calf Raise

5 sets of 12 reps, intraset stretching on 4th and 5th sets
Seated Calf Raise Seated Calf Raise

Calf Press On The Leg Press Machine

5 sets of 12 reps, intraset stretching on 4th and 5th sets, rest 1-2 minutes between sets
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

Day 85 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


pretzel

pretzels 1 cup


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
apple

apple 1


dymatize 100

fiber one

fiber one bar 1


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


sweet potato

sweet potato 1


blueberries

blueberries 150 g



Daily Total
Calories 3,392
Total Fat 14g
Total Carbs 416g
Protein 267g

SHOP DYMATIZE PRODUCTS IN OUR STORE!

Back | Main | Next