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created: 2025-12-04
updated: 2025-12-04
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# Lyle McDonald Bulking Routine

4-day upper/lower split. Run Monday, Tuesday, Rest, Thursday, Friday, Rest, Rest.

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## Monday: Lower

| Sets | Reps  | Exercise           | Targets                              |
| :--- | :---- | :----------------- | :----------------------------------- |
| 3-4  | 6-8   | Squat              | Quads, glutes, adductors             |
| 3-4  | 6-8   | SLDL or Leg Curl   | Hamstrings, glutes, lower back       |
| 2-3  | 10-12 | Leg Press          | Quads, glutes                        |
| 2-3  | 10-12 | Leg Curl           | Hamstrings                           |
| 3-4  | 6-8   | Calf Raise         | Calves (gastrocnemius)               |
| 2-3  | 10-12 | Seated Calf Raise  | Calves (soleus)                      |

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## Tuesday: Upper

| Sets | Reps  | Exercise                      | Targets                             |
| :--- | :---- | :---------------------------- | :---------------------------------- |
| 3-4  | 6-8   | Bench Press                   | Chest, front delts, triceps         |
| 3-4  | 6-8   | Row                           | Lats, rhomboids, rear delts, biceps |
| 2-3  | 10-12 | Incline Bench / Shoulder Press | Chest/front delts, triceps         |
| 2-3  | 10-12 | Pulldown / Chin-ups           | Lats, biceps, rear delts            |
| 1-2  | 12-15 | Triceps Isolation             | Triceps                             |
| 1-2  | 12-15 | Biceps Isolation              | Biceps                              |

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## Thursday: Lower

| Sets | Reps  | Exercise           | Targets                              |
| :--- | :---- | :----------------- | :----------------------------------- |
| 3-4  | 6-8   | Squat              | Quads, glutes, adductors             |
| 3-4  | 6-8   | SLDL or Leg Curl   | Hamstrings, glutes, lower back       |
| 2-3  | 10-12 | Leg Press          | Quads, glutes                        |
| 2-3  | 10-12 | Leg Curl           | Hamstrings                           |
| 3-4  | 6-8   | Calf Raise         | Calves (gastrocnemius)               |
| 2-3  | 10-12 | Seated Calf Raise  | Calves (soleus)                      |

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## Friday: Upper

| Sets | Reps  | Exercise                      | Targets                             |
| :--- | :---- | :---------------------------- | :---------------------------------- |
| 3-4  | 6-8   | Bench Press                   | Chest, front delts, triceps         |
| 3-4  | 6-8   | Row                           | Lats, rhomboids, rear delts, biceps |
| 2-3  | 10-12 | Incline Bench / Shoulder Press | Chest/front delts, triceps         |
| 2-3  | 10-12 | Pulldown / Chin-ups           | Lats, biceps, rear delts            |
| 1-2  | 12-15 | Triceps Isolation             | Triceps                             |
| 1-2  | 12-15 | Biceps Isolation              | Biceps                              |

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## Notes

- **SLDL** = Stiff-Legged Deadlift
- **Rest between sets:** 2-3 min for compounds (6-8 rep), 1-2 min for isolation (10-15 rep)
- **Progression:** Add weight when you hit the top of the rep range with good form
- First exercise of each movement pattern uses heavier weight/lower reps; second uses lighter weight/higher reps