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Project Mass Trainer: Cycle 1, Microcycle 1, Day 7 ­ Bodybuilding.com

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Home › Training › Find A Plan › Project Mass › Cycle 1 Microcycle 1

FIND A PLAN COMMUNITY ACTIVIT

by Jacob Wilson, PhD, CSCS Currie33
30 DAY BEGINNER Mar 09, 2015 friends with
ghostrider_Z

KRIS GETHIN 12 WEEK NLHOLMES1

A muscular back looks good on everybody. Here's the hypertrophy workout that everybody! W
LIVEFIT will help you build it. Now get back to the gym! made it! Had
day and ende
a kickin' leg
BILL PHILLIPS BACK TO FIT workout! Lo..
QUICK NAVIGATION Jump Directly To A Page In The Trainer rjandersonsm
SHORTCUT-TO-SIZE updated his w
from 158.7 Lb
SHORTCUT-TO-SHRED BACK | MAIN | NEXT 156.5 Lbs.
2.1 Lbs. in 5 d

AMP Today calls for the last resistance workout of the first microcycle, so make sure it's a good View
one! Remember that each microcycle has a very specific purpose. This first microcycle was
REWIRED built to introduce you to the program and to show your body how it's expected to perform.
Trust me: It only gets harder and more fun from here on out.
PROJECT MASS
You have a rest day tomorrow. Put everything you have into today's training, lift with
Series Main Page unflagging focus and determination, and then enjoy the rest of your day. After all, you grow
outside the gym with adequate rest and proper nutrition.
Training Overview
Workout: Pull Hypertrophy
Nutrition Overview
60-120 seconds of rest between sets
Supplement Overview

Advanced Techniques Pull-up

Overview 4 sets of 10 reps

Cycle 1 Microcycle 1
Low Pulley Row
4 sets of 10 reps
Cycle 1 Microcycle 2

Cycle 1 Microcycle 3 Wide-Grip Lat Pulldown

4 sets of 10 reps
Cycle 1 Microcycle 4
STORE TRAINING ARTICLES &One-Arm
VIDEOSDumbbell
COMMUNITY
Row
Search
Cycle 2 Microcycle 1
4 sets of 10 reps
Cycle 2 Microcycle 2
Dumbbell Bicep Curl
Cycle 2 Microcycle 3 4 sets of 10 reps

Cycle 2 Microcycle 4
Cable Curl
Cycle 3 Microcycle 1 4 sets of 10 reps

Cycle 3 Microcycle 2
 Printable Page    PDF Document  
Cycle 3 Microcycle 3

Cycle 3 Microcycle 4 DAY 7 MEAL PLAN

Cycle 3 Microcycle 5 Meal 1

Cycle 3 Microcycle 6 Pork sausage

2 links
JAMIE EASON POST-
PREGNANCY
Whole eggs
2
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3/4/2015 Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 7 ­ Bodybuilding.com
2
LEAN BODY TRAINER

JAY CUTLER Egg whites

2
ARNOLD'S BLUEPRINT

ARNOLD'S BLUEPRINT TO Cheese

CUT 1 slice

30 DAYS OUT
Snack
KRIS GETHIN MUSCLE
BUILDING Dymatize ISO-100
1 scoop
BIG MAN ON CAMPUS

GET SWOLE Orange

1 medium
MFT28

ELITE BODY TRAINER Meal 2

BUILT BY SCIENCE Chicken breast, skinless

5 oz
BIZZY DIET TRAINER

CLUTCH CUT Oats, rolled

60g
DTP TRAINER

7 DAY BEGINNER TRAINER Banana

1 medium
Y3T TRAINER

BLOOD AND GUTS TRAINER Snack

NFL COMBINE TRAINER Granola

1 cup
POWER BODYBUILDING

HELLRAISER TRAINING Nonfat Greek yogurt

1 cup
365 CIRCUIT TRAINER

JNLS ON THE GO TRAINER Honey

1 tbsp

Meal 3: Pre-Workout

Lean ground turkey

4 oz

White corn tortillas

3

Cheese, shredded
1/4 cup

Post-Workout Snack

Dymatize ISO-100
1 scoop

Gummy Bears
30

Meal 4

Chicken breast, skinless

5 oz

Broccoli
2 cups

Brown rice
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3/4/2015 Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 7 ­ Bodybuilding.com
Brown rice
1 1/2 cups

DAILY TOTAL
Calories 2,712
Total Fat 70 g
Total Carbs 300 g
Protein 228 g

BACK | MAIN | NEXT

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.

View All Articles By This Author

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mtlman81
I have a question about the hypertrophy workouts. Most of
them call for 4 sets of 10 reps. With only a minute or so of rest I
feel either the weight would have to be lowered or the first few
sets would not be taken to failure. Any thoughts on this?
Rep Power: 0
Nov 11, 2014 11:34am | report
 

Mudvayne24
You would not take the sets to failure (unless specified Body Stats
or possibly taking the last set of each exercise to
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3/4/2015 Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 7 ­ Bodybuilding.com
or possibly taking the last set of each exercise to ht: 5'11"
failure). Going to failure all of the time will definitely ***** wt: 184 lbs
up your rep range by frazzling your CNS, especially on a
Rep Power: 0 hypertrophy type day with higher reps and lower rest
periods. On a power based day with 3-5 minutes of rest
you can definitely push a little harder with each set.

Nov 11, 2014 4:16pm | report

LongLivePerl
every exercise is is your RM as specified in one of the Body Stats
videos. therefore, you will take whatever weight you can ht: 5'10"
do a max of 10 reps and start with that and adjust the wt: 182 lbs
bf: 10.0%
next sets accordingly
Rep Power: 0
Nov 12, 2014 3:36pm | report

DRSfitness10
As no ab exercises are in this program I implement them into Body Stats
pull day, using the same rep ranges as the other exercises on ht: 5'8"
these days; so heavy ab crunch machine on strength day, and wt: 163.14 lbs
Decline crunches on hypertrophy day bf: 11.0%

Rep Power: 0
Nov 17, 2014 6:28am | report
 

Looton
Good plan. Serge Nubret did high volume pump training Body Stats
nearly all the time for decades. He did 2,000 ( no typo) ht: 5'9"
sit ups in the AM and worked out for hours in the PM. wt: 167 lbs
bf: 17.0%
Breaking abs out time-wise might be a plan too.
Rep Power: 0
Jan 2, 2015 12:07am | report

rickstermsn
Great workout!! I'm incorporating abs before my legs workout Body Stats
twice a week. Still taking 45 second rest between sets on ht: 6'0"
hypertrophy days to keep the heart rate up. I struggle with the wt: 193.5 lbs
last 2 reps of the last sets, I think that's what he expects to bf: 11.0%

Rep Power: 0 happen to be effective.

Nov 30, 2014 4:50am | report

 

Robocop105
I train abs every single day. Heavy weighted for upper Body Stats
mid and low and super light high rep for side abs so you ht: 6'1"
get the cut v look. Look at the pic I know what's up. wt: 201.5 lbs
bf: 10.0%
Good luck guys
Rep Power: 0
Jan 15, 2015 4:17pm | report

JamesHern
Felt like I could move mountains with the pump in my lats! Body Stats
Added a 45 to my belt to reach failure on the pull ups! Felt like I ht: 5'5"
was unloading all my rage, all my anger out on my lats and my wt: 150 lbs
muscle fibers were absorbing it allright back in! A vicious cycle bf: 8.0%

Rep Power: 0 between mind and muscle, body and iron, pain and pleasure!
Endorphins fornicating with adrenaline! The recipe for gains.

Mar 27, 2015 7:19am | report

 

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