Dymatize Project Mass Trainer: Cycle 3, Microcycle 3, Day 85

New Exercise and Fitness Review

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Today, you’ll be making big moves by incorporating giant sets, supersets, and intraset stretching into your training. As you plow through each exercise, remember to maintain the intensity. Doing a bunch of exercises back-to-back doesn’t give you the OK to just go through the motions. Each move should be done with as much force as you can muster. By the last set, you should reach failure.

Keep rest between exercises to a minimum—no more than 10 seconds—and push through until you’ve completed the last rep of your giant set. Not only will you finish your workout faster, but fewer breaks and ample intensity will add up to significant lean gains.

Giant Set

• Barbell Back Squat
  4 sets of 12 reps


• Leg Press
  4 sets of 12 reps


• Dumbbell Lunge
  4 sets of 12 reps


• Leg Extension
  4 sets of 12 reps, rest 1-2 minutes between sets


• 
  

  Superset

  
  


• Lying Leg Curl
  4 sets of 12 reps


• Hyperextension
  4 sets of 12 reps, rest 1-2 minutes between sets


• 
  

  Superset

  
  


• Dumbbell Romanian Deadlift
  4 sets of 12 reps


• Seated Leg Curl
  4 sets of 12 reps, rest 1-2 minutes between sets


• 
  

  Superset

  
  


• Seated Calf Raise
  5 sets of 12 reps, intraset stretching on 4th and 5th sets


• Leg Press Calf Raise
  5 sets of 12 reps, intraset stretching on 4th and 5th sets, rest 1-2 minutes between sets

Day 85

• 12% Fat Ground Beef
  4 ounces


• Whole Eggs
  3 eggs


• Shredded Cheddar Cheese
  1/4 cup

• Chobani Simply 100 Greek Yogurt
  2 cups


• Pretzel Sticks
  1 cup

• Boneless Pork Loin Chop
  4 ounces


• BBQ Sauce
  2 tablespoons


• Brown Rice
  1 1/2 cups


• Banana
  1 medium banana

• Dymatize ISO-100
  1 scoop


• Apple
  1 medium apple


• Fiber One
  1 bar

• Skinless Chicken Breast
  5 ounces


• Buttered Popcorn Rice Cakes
  5 cakes


• Chobani Simply 100 Greek Yogurt
  1 cup

• Dymatize ISO-100
  1 scoop


• Sports Drink (Gatorade, Powerade)
  

• Turkey Burger
  


• Whole Wheat Hamburger Bun
  


• Sweet Potato
  1 medium potato


• Blueberries
  150 grams

Daily Total

Calories 3,392

Total Fat14g

Total Carbs416g

Protein267g

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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 3, Microcycle 3, Day 85