Dymatize Project Mass Trainer: Cycle 3, Microcycle 5, Day 97

It's time for a low-volume leg workout, but don't think that means you get to take it easy. Make the most of each and every rep!

Back | Main | Next

You've done this workout before, but you should be able to move more iron this time around. Look back into your workout log and see what you lifted the last time you hit these exercises and reps. Your goal today is to lift more weight on every possible exercise and set. Even though this is a low-volume workout, you should still push yourself to the max on each and every lift!

Workout: Leg Strength
1

Barbell Squat

4 sets of 3 reps
Barbell Squat Barbell Squat

2

Barbell Deadlift

4 sets of 3 reps
Barbell Deadlift Barbell Deadlift

3

Leg Press

4 sets of 3 reps
Leg Press Leg Press

4

Romanian Deadlift

4 sets of 3 reps
Romanian Deadlift Romanian Deadlift

Cycle 3, Microcycle 5 Nutrition

For this microcycle, aim to eat 3,300 calories. You'll eat a little less than you did last microcycle. For microcycle 5, try to eat 70 grams of fat, 380 grams of carbs, and 255 grams of protein each day.

DAY 97 MEAL PLAN

meal 1
pork sausage

pork sausage 2 links


eggs

whole eggs 2


egg whites

egg whites 2


cheese

cheese 1 slice


snack
dymatize 100

orange

orange 1


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


blackberries

blackberries 1 cup


Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3


ground turkey

lean ground turkey 4 oz


cheese

cheese shredded 1/4 cup


Caramel corn rice cake poppers

Caramel corn rice cake poppers 2 cups


Post-Workout Snack
dymatize 100

dymatize iso-100 1.5 scoops


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



Daily Total
Calories 3,113
Total Fat 73g
Total Carbs 375g
Protein 242g

SHOP DYMATIZE PRODUCTS IN OUR STORE!

Back | Main | Next