Dymatize Project Mass Trainer: Cycle 3, Microcycle 4, Day 89

Today's leg-strength workout will push your muscles, metabolism, and energy systems to the limits! Get ready for four exercises and 7 heavy reps of 5 sets each!

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Remember how much you were lifting in the first week? Hope you've been keeping a log, because your strength gains should be totally obvious during today's workout. This is going to be a challenging leg session—7 sets of 5 reps for each exercise will push your muscles and energy systems to the limits—but I have no doubt you're more than ready for it. Get under the barbell and squat!

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 4 Nutrition

For this microcycle, a 180-pound guy should aim to eat roughly 3,500 calories. Increase your macronutrients to these estimates: fat to 75 grams, carbs to 450 grams, and protein to 270 grams.

DAY 89 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 cup


yogurt

non-fat greek yogurt 227 g


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 poppers2 cups


banana

banana 1


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 7 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 1 cup



Daily Total
Calories 3,509
Total Fat 73 g
Total Carbs 448 g
Protein 265 g

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