created, updated
| created |
updated |
| 2025-12-04 |
2025-12-04 |
Lyle McDonald Bulking Routine
4-day upper/lower split. Run Monday, Tuesday, Rest, Thursday, Friday, Rest, Rest.
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) |
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 |
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) |
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 |
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
