Lyle's Generic Bulking

By Lyle McDonald

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

Lower Body

  • 1

    Squat

    4x6-8
    105lb
    Finish Day Script:
    Barbell
    Plates for each bar side
    106.1 lb
    -None
    Warmup
    Warmup

    State variables:

  • 2

    Stiff Leg Deadlift

    3x6-8
    90lb
    Finish Day Script:
    Barbell
    Plates for each bar side
    90.4 lb
    -None

    State variables:

  • 3

    Leg Press

    3x10-12
    170lb
    Finish Day Script:
    Leverage Machine
    Plates for each bar side
    170.1 lb
    -None
    Warmup
    Warmup
    Warmup

    State variables:

  • 4

    Seated Leg Curl

    2x10-12
    40lb
    Finish Day Script:
    Leverage Machine
    Plates for each bar side
    40.8 lb
    -None
    Warmup
    Warmup

    State variables:

  • 5

    Standing Calf Raise

    3x6-8
    30lb
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    27.5 lb
    -None
    Warmup

    State variables:

  • 6

    Seated Calf Raise

    3x10-12
    60lb
    Finish Day Script:
    Barbell
    Plates for each bar side
    61.25 lb
    -None
    Warmup
    Warmup

    State variables:

Upper Body

  • 1

    Bench Press

    4x6-8
    105lb
    Finish Day Script:
    Barbell
    Plates for each bar side
    106.1 lb
    -None
    Warmup
    Warmup

    State variables:

  • 2

    Bent Over Row

    3x6-8
    75lb
    Finish Day Script:
    Barbell
    Plates for each bar side
    74.65 lb
    -None

    State variables:

  • 3

    Shoulder Press

    3x10-12
    15lb
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    17 lb
    -None
    Warmup

    State variables:

  • 4

    Chin Up

    2x10-12
    BW
    Bodyweight
    Plates for each bar side
    -None
  • 5

    Skullcrusher

    2x12-15
    25lb
    Finish Day Script:
    EZ Bar
    Plates for each bar side
    27.05 lb
    -None
    Warmup

    State variables:

  • 6

    Hammer Curl

    2x12-15
    15lb
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -None
    Warmup

    State variables: