70 lines
3.2 KiB
Markdown
70 lines
3.2 KiB
Markdown
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created: 2025-12-04
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updated: 2025-12-04
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---
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# Lyle McDonald Bulking Routine
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4-day upper/lower split. Run Monday, Tuesday, Rest, Thursday, Friday, Rest, Rest.
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## Monday: Lower
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| Sets | Reps | Exercise | Targets |
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| :--- | :---- | :----------------- | :----------------------------------- |
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| 3-4 | 6-8 | Squat | Quads, glutes, adductors |
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| 3-4 | 6-8 | SLDL or Leg Curl | Hamstrings, glutes, lower back |
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| 2-3 | 10-12 | Leg Press | Quads, glutes |
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| 2-3 | 10-12 | Leg Curl | Hamstrings |
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| 3-4 | 6-8 | Calf Raise | Calves (gastrocnemius) |
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| 2-3 | 10-12 | Seated Calf Raise | Calves (soleus) |
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## Tuesday: Upper
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| Sets | Reps | Exercise | Targets |
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| :--- | :---- | :---------------------------- | :---------------------------------- |
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| 3-4 | 6-8 | Bench Press | Chest, front delts, triceps |
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| 3-4 | 6-8 | Row | Lats, rhomboids, rear delts, biceps |
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| 2-3 | 10-12 | Incline Bench / Shoulder Press | Chest/front delts, triceps |
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| 2-3 | 10-12 | Pulldown / Chin-ups | Lats, biceps, rear delts |
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| 1-2 | 12-15 | Triceps Isolation | Triceps |
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| 1-2 | 12-15 | Biceps Isolation | Biceps |
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## Thursday: Lower
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| Sets | Reps | Exercise | Targets |
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| :--- | :---- | :----------------- | :----------------------------------- |
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| 3-4 | 6-8 | Squat | Quads, glutes, adductors |
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| 3-4 | 6-8 | SLDL or Leg Curl | Hamstrings, glutes, lower back |
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| 2-3 | 10-12 | Leg Press | Quads, glutes |
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| 2-3 | 10-12 | Leg Curl | Hamstrings |
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| 3-4 | 6-8 | Calf Raise | Calves (gastrocnemius) |
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| 2-3 | 10-12 | Seated Calf Raise | Calves (soleus) |
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## Friday: Upper
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| Sets | Reps | Exercise | Targets |
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| :--- | :---- | :---------------------------- | :---------------------------------- |
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| 3-4 | 6-8 | Bench Press | Chest, front delts, triceps |
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| 3-4 | 6-8 | Row | Lats, rhomboids, rear delts, biceps |
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| 2-3 | 10-12 | Incline Bench / Shoulder Press | Chest/front delts, triceps |
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| 2-3 | 10-12 | Pulldown / Chin-ups | Lats, biceps, rear delts |
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| 1-2 | 12-15 | Triceps Isolation | Triceps |
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| 1-2 | 12-15 | Biceps Isolation | Biceps |
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## Notes
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- **SLDL** = Stiff-Legged Deadlift
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- **Rest between sets:** 2-3 min for compounds (6-8 rep), 1-2 min for isolation (10-15 rep)
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- **Progression:** Add weight when you hit the top of the rep range with good form
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- First exercise of each movement pattern uses heavier weight/lower reps; second uses lighter weight/higher reps
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