Dymatize Project Mass Trainer: Cycle 2, Microcycle 2, Day 41

New Exercise and Fitness Review

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Today’s workout looks simple, but it’s brutally taxing. You’ve got 5 sets of 4 reps across four different compound exercises lined up, which adds up to a decent amount of volume and a whopping pile of heavy weight. In addition to the volume and intensity, today’s session also includes unique exercises that will emphasize and stress new muscle groups.

Using a wide stance with your back squat and deadlift will activate your adductor muscles on the insides of your thighs. Strong adductors can be a powerful addition to your hip-dominant exercises. Getting low and wide will definitely help you get stronger.

Sometimes, wide-stance exercises can take a little practice. Don’t hesitate to use a couple light warm-up sets to figure out what’s comfortable before you add a lot of weight. Once you’ve got the form down, though, let it rip and earn each three-minute rest period.

• 
  

  3 minutes of rest between sets

  
  

  
  



• Wide-Stance Barbell Squat
  5 sets of 4 reps


• Sumo Deadlift
  5 sets of 4 reps


• High-Stance Leg Press
  5 sets of 4 reps


• Romanian Deadlift (wide-stance, snatch-grip)
  5 sets of 4 reps

Cycle 2, Microcycle 2 Nutrition

In the second microcycle of cycle two, aim to eat about 3,100 calories per day. Each day, try to consume about 70 grams of fat, 365 grams of carbs, and 245 grams of protein.

DAY 41

• Pork sausage
  2 pork sausage links


• Whole eggs
  2 whole eggs


• Egg whites
  2 egg whites


• Cheese
  1 slice

• Dymatize ISO-100
  1 scoop


• Orange
  1 medium orange

• Chicken
  5 oz skinless chicken breast


• Oats
  60 g rolled oats


• Bananas
  1 medium banana

• Granola
  1 cup


• Greek yogurt
  1 cup plain nonfat Greek yogurt


• Honey
  1 tbsp

• Ground turkey
  4 oz


• Corn tortilla
  3 white corn tortillas


• Cheese
  1/4 cup shredded cheese


• Caramel corn rice cake poppers
  1 cup

• Dymatize ISO-100
  1 scoop


• Sports drink
  1 drink

• Chicken
  4 oz skinless chicken breast


• Broccoli
  2 cups


• Brown rice
  1-1/2 cups


• Blueberries
  1 cup

Daily Total

Calories 3053

Total Fat73 g

Total Carbs357 g

Protein242 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 2, Microcycle 2, Day 41