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Dymatize Mass Project Cycle 1
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The Dymatize Mass Project Cycle 1 routine by Gabriel R is a 31 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
http://www.bodybuilding.com/fun/jake-wilson-project-mass-trainer.html
Routine detail
Day 1
Legs Strength
Est. 59 min
4 exercises
Barbell Deep Squat
4 Sets x 3 Reps
Barbell Deadlift
4 Sets x 3 Reps
Barbell Romanian Deadlift
4 Sets x 3 Reps
Machine Leg Press
4 Sets x 3 Reps
Day 2
Push Strength
Est. 58 min
4 exercises
Barbell Bench Press
4 Sets x 3 Reps
Barbell Incline Bench Press
4 Sets x 3 Reps
Barbell Shoulder Press
4 Sets x 3 Reps
Barbell Bench Press (Close Grip)
4 Sets x 3 Reps
Day 3
Pull Strength
Est. 72 min
5 exercises
Barbell Bent-Over Row
4 Sets x 3 Reps
Pull-Up
4 Sets x 3 Reps
Barbell Curl
4 Sets x 3 Reps
Leverage Machine Shrug
4 Sets x 3 Reps
T Bar Row
4 Sets x 3 Reps
Day 5
Legs Hypertrophy
Est. 60 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Day 6
Push Hypertrophy
Est. 58 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Day 7
Pull Hypertrophy
Est. 77 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Cable Rope Row to Neck
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Day 9
Legs Strength 2
Est. 74 min
4 exercises
Barbell Deep Squat
5 Sets x 4 Reps
Barbell Deadlift
5 Sets x 4 Reps
Barbell Romanian Deadlift
5 Sets x 4 Reps
Machine Leg Press
5 Sets x 4 Reps
Day 10
Push Strength 2
Est. 74 min
4 exercises
Barbell Bench Press
5 Sets x 4 Reps
Barbell Incline Bench Press
5 Sets x 4 Reps
Barbell Shoulder Press
5 Sets x 4 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Day 11
Pull Strength 2
Est. 73 min
4 exercises
Barbell Bent-Over Row
5 Sets x 4 Reps
Pull-Up
5 Sets x 4 Reps
Barbell Curl
5 Sets x 5 Reps
Leverage Machine Shrug
5 Sets x 5 Reps
Day 12
HIIT
Est. 0 min
0 exercises
This day is empty
Day 13
Leg Super Sets - Dropset on Extension & Curl
Est. 87 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Barbell Lunge
2 Sets x 20 Reps
Machine Leg Press (Wide Stance)
2 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Day 14
Push Drop & Intrasets
Est. 96 min
6 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Day 15
Pull Intraset
Est. 95 min
6 exercises
Pull-Up
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 10 Reps
Day 16
HIIT
Est. 0 min
0 exercises
This day is empty
Day 17
Legs Strength 3
Est. 62 min
4 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Day 18
Push Strength 3
Est. 61 min
4 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Day 19
Pull Strength 3
Est. 61 min
4 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Day 20
HIIT
Est. 0 min
0 exercises
This day is empty
Day 21
BFR Legs Hypertrophy
Est. 89 min
8 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Day 22
BFR Push Hypertrophy
Est. 81 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Leverage Chest Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 23
BFR Pull Hypertrophy
Est. 85 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Standing Curl
5 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Day 24
HIIT
Est. 62 min
1 exercise
Running
1 Set
Day 25
Leg Strength
Est. 62 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Day 26
Push Strength
Est. 62 min
4 exercises
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Push Press
4 Sets x 5 Reps
Day 27
Pull Strength
Est. 61 min
4 exercises
Pull-Up
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Day 28
HIIT
Est. 0 min
0 exercises
This day is empty
Day 29
Leg Hypertrophy
Est. 28 min
6 exercises
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Day 30
Push Hypertrophy
Est. 30 min
6 exercises
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
EZ Bar Tricep Extension
2 Sets x 8 Reps
Day 31
Pull Hypertrophy
Est. 25 min
5 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Cable Standing Curl
2 Sets x 8 Reps
Day 32
HIIT
Est. 0 min
0 exercises
This day is empty
Day 33
Legs Strength
Est. 59 min
4 exercises
Barbell Squat (Wide Stance)
4 Sets x 3 Reps
Barbell Sumo Deadlift
4 Sets x 3 Reps
Machine Leg Press
4 Sets x 3 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
4 Sets x 3 Reps
