Lyle's Generic Bulking

By Lyle McDonald

Good intermediate hypertrophy program. 4 day/week program, upper/lower body split.

Lower Body

  • 1

    Squat

    4x6
    135
    Finish Day Script:
    Barbell
    Plates for each bar side
    67.5 lb-10/1.25
    107.5 lb-25/5/1.25
    -45
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
  • 2

    Stiff Leg Deadlift

    3x6
    135
    Finish Day Script:
    Barbell
    Plates for each bar side
    67.5 lb-10/1.25
    107.5 lb-25/5/1.25
    -45
    Warmup
    Warmup

    State variables:

    • lb
  • 3

    Leg Press

    3x10
    100
    Finish Day Script:
    Leverage Machine
    Plates for each bar side
    30 lb-25/5
    50 lb-45/5
    80 lb-45/25/10
    -45/45/10
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
  • 4

    Seated Leg Curl

    2x10
    100
    Finish Day Script:
    Leverage Machine
    Plates for each bar side
    30 lb-25/5
    50 lb-45/5
    80 lb-45/25/10
    -45/45/10
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
  • 5

    Standing Calf Raise

    3x6
    100
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    30 lb-10
    50 lb-10/10
    80 lb-3x10/5
    -4x10/5
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
  • 6

    Seated Calf Raise

    3x6
    100
    Finish Day Script:
    Barbell
    Plates for each bar side
    50 lb-2.5
    80 lb-10/5/2.5
    -25/2.5
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
  • 7

    Hanging Leg Raise

    3x12
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb

Upper Body

  • 1

    Bench Press

    4x6
    135
    Finish Day Script:
    Barbell
    Plates for each bar side
    67.5 lb-10/1.25
    107.5 lb-25/5/1.25
    -45
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
  • 2

    Bent Over Row

    3x6
    135
    Finish Day Script:
    Barbell
    Plates for each bar side
    67.5 lb-10/1.25
    107.5 lb-25/5/1.25
    -45
    Warmup
    Warmup

    State variables:

    • lb
  • 3

    Shoulder Press

    3x10
    30
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    22.5 lb-5/1.25
    -10
    Warmup

    State variables:

    • lb
  • 4

    Chin Up

    2x12
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 5

    Skullcrusher

    2x12
    50
    Finish Day Script:
    EZ Bar
    Plates for each bar side
    25 lb-2.5
    40 lb-10
    -10/5
    Warmup
    Warmup

    State variables:

    • lb
  • 6

    Hammer Curl

    2x12
    30
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    22.5 lb-5/1.25
    -10
    Warmup

    State variables:

    • lb