Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 13

New Exercise and Fitness Review

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Today, you’ll be using two training techniques: supersets and strip sets, which are also called dropsets. When you do supersets, make sure you perform one exercise right after the other without rest. For example, you’ll go from the leg extension machine to the lying leg curl machine without even stopping for a sip of water. You can rest after each superset. By the end of the last set, you should have a massive, massive pump.

You’ll also be doing dropsets today. Dropsets are fun because you get to push your muscles beyond failure. After you complete your final rep on the last set of exercises that calls for a dropset, immediately drop the weight by 20-25 percent, then do as many reps as you can. Coupling dropsets with supersets is a recipe for some serious leg destruction!

If you need a dropset primer, check out the video below before diving into the workout.

Project Mass Trainer
Watch The Video – 3:33

• Barbell Back Squat
  5 sets of 10 reps, rest 60-120 seconds between sets


• 
  

  Superset

  
  


• Leg Extension
  5 sets of 10 reps, dropset on last set, rest 60-120 seconds between sets


• Lying Leg Curl
  5 sets of 10 reps, dropset on last set, rest 60-120 seconds between sets


• 
  

   

  
  


• Hyperextension
  5 sets of 10 reps, rest 60-120 seconds between sets


• 
  

  Superset

  
  


• Walking Lunge
  2 sets of 20 reps, rest 60-120 seconds between sets


• Leg Press
  2 sets of 20 reps, rest 60-120 seconds between sets


• 
  

  Superset

  
  


• Seated Calf Raise
  5 sets of 10 reps, rest 60-120 seconds between sets


• Leg Press Calf Press
  5 sets of 10 reps, rest 60-120 seconds between sets

DAY 13

• 12% Fat Ground Beef
  4 ounces


• Whole eggs
  3 eggs


• Shredded cheddar cheese
  1/4 cup

• Chobani Simply 100 Greek Yogurt
  2 yogurt cups

• Boneless pork loin chop
  4 ounces


• Barbecue sauce
  2 tablespoon


• Brown rice
  1-1/2 cups


• Banana
  1 medium banana

• Dymatize ISO-100
  1 scoop


• Apple
  1 medium apple


• Fiber One bar
  1 bar

• Chicken breast, skinless
  5 ounces


• Rice cakes (buttered popcorn)
  5 cakes

• Dymatize ISO-100
  1 scoop


• Sports drink (Gatorade, Powerade)
  

• Turkey burger
  1 burger


• Whole-wheat hamburger bun
  1 bun


• Sweet potato
  1 medium


• Blueberries
  1 cup

Daily Total

Calories 2,947

Total Fat71 g

Total Carbs337 g

Protein240 g

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About The Author

Jacob Wilson, Ph.D., CSCS

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.

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Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 13