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Today calls for the last resistance workout of the first microcycle, so make sure it’s a good one! Remember that each microcycle has a very specific purpose. This first microcycle was 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.
You have a rest day tomorrow. Put everything you have into today’s training, lift with 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.
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60-120 seconds of rest between sets
![Pullups]()
![Pullups]()
Pull-up
4 sets of 10 reps![Low Pulley Row To Neck]()
![Low Pulley Row To Neck]()
Low Pulley Row
4 sets of 10 reps![Wide-Grip Lat Pulldown]()
![Wide-Grip Lat Pulldown]()
Wide-Grip Lat Pulldown
4 sets of 10 reps![One-Arm Dumbbell Row]()
![One-Arm Dumbbell Row]()
One-Arm Dumbbell Row
4 sets of 10 reps![Dumbbell Bicep Curl]()
![Dumbbell Bicep Curl]()
Dumbbell Bicep Curl
4 sets of 10 reps![Standing Biceps Cable Curl]()
![Standing Biceps Cable Curl]()
Cable Curl
4 sets of 10 reps
DAY 7
![pork]()
Pork sausage
2 links
![egg]()
Whole eggs
2
![eggs]()
Egg whites
2
![cheese]()
Cheese
1 slice
![Dymatize Iso]()
Dymatize ISO-100
1 scoop
![orange]()
Orange
1 medium
![chicken]()
Chicken breast, skinless
5 oz
![oats]()
Oats, rolled
60g
![banana]()
Banana
1 medium
![granola]()
Granola
1 cup
![yogurt]()
Nonfat Greek yogurt
1 cup
![honey]()
Honey
1 tbsp
![turkey]()
Lean ground turkey
4 oz
![tortilla]()
White corn tortillas
3
![cheese]()
Cheese, shredded
1/4 cup
![Dymatize Iso]()
Dymatize ISO-100
1 scoop
![gatorade]()
Gummy Bears
30
![chicken]()
Chicken breast, skinless
5 oz
![broccoli]()
Broccoli
2 cups
![brown rice]()
Brown rice
1 1/2 cups
Daily Total
Calories 2,712
Total Fat70 g
Total Carbs300 g
Protein228 g
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