Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 9

Strong legs form the foundation of a great physique. Lace up your shoes and turn on your favorite leg-day music so you can crush your workout today!

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You've finished with the first microcycle of Project Mass. Well done! Now, it's time to up the volume and dive into Microcycle 2. In this microcycle, you'll be doing more sets and more reps across your training sessions. The higher total volume will ensure that you continue building strength and size.

For a true challenge, see if you can use as much weight this week as you did last week. If you can, that means your sub-maximal strength is improving! Because of the extra volume, your total weight lifted for each workout should increase. Progressive increase is the ticket to gains.

Don't forget to stick as closely as you can to the meal plan I've provided. You're getting more calories this microcycle than you did in the last one because you're doing more work in the gym. So, if you've had to adjust the macro goals because of your weight and gender, be sure to insert some extra calories. Add a small amount of protein each day and a couple pieces of fruit—or other clean choice—for additional carbs.

Workout: Leg Strength
1

Barbell Squat

5 sets of 4 reps, rest 3 minutes between sets

2

Barbell Deadlift

5 sets of 4 reps, rest 3 minutes between sets

3

Leg Press

5 sets of 4 reps, rest 3 minutes between sets

4

Romanian Deadlift

5 sets of 4 reps, rest 3 minutes between sets

Cycle 1, Microcycle 2 Nutrition

This week, you'll eat a little more than you did last week. If you're a man who weighs 180 pounds, try to eat about 3,000 overall calories, 235 grams of protein, 350 grams of carbs, and 70 grams of fat per day.

DAY 9 MEAL PLAN

meal 1
whole eggs

whole eggs 4


egg-whites

egg whites 2


cheese

cheese 1 slice


avocado

avocado 1 medium


onion

peppers and onions, chopped 1/2 cup


snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoops


coconut

coconut butter 1 tbsp


apple

apple 1


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slice


broccoli

broccoli 2 cups


snack
dymatize

fiber one bar

fiber one bar 1


rice cakes

rice cakes 2


meal 3: pre-workout
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop


coconut

coconut butter 1 tbsp


post-workout
dymatize iso-100

dymatize iso-100 1/2 scoop


fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


bedtime snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 2,651
Total Fat 71g
Total Carbs 268g
Protein 235g

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