Sunday, August 14, 2011

Lyle McDonald's Generic Bulking Routine

Workout A - Lower Body
Squat: 3-4x6-8 / 3' (3-4 sets of 6-8 with a 3' rest) 
SLDL or leg curl: 3-4x6-8 / 3' 
Leg press: 2-3x10-12 / 2' 
Another leg curl: 2-3x10-12 / 2' 
Calf raise: 3-4x6-8 / 3' 
Seated calf: 2-3x10-12 / 2' 

Workout B - Upper Body
Flat bench: 3-4x6-8 / 3' 
Row: 3-4x6-8 / 3' 
Incline bench or shoulder press: 2-3x10-12 / 2' 
Pulldown/chin: 2-3x10-12 / 2' 
Triceps: 1-2x12-15 / 1.5' 
Biceps: 1-2x12-15 / 1.5' 

*The number followed by the ' symbol means "minutes of rest between sets"

Frequency
4x per week. Typically Mon-A, Tues-B, Thurs-A, Fri-B

Notes from Lyle about swapping exercises:

"For the Thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12"

Note: Lyle has not endorsed my comments on his routine. Below is only my suggestion:

I really like the idea of substituting exercises on the second set of workouts for the week. If you do this, it will give you a set up very similar to a 5/3/1 type of set up, where you place emphasis one main lift for each day. An example of the new exercise order (for the first 4 exercises) would be:

Mon (A) - Squat/SLDL/Leg Press/Leg Curl
Tues (B) - Flat Bench/Row/Shoulder Press/Pulldown
Thurs (A1) - Deadlift/Leg Press/Leg Curl/Leg Extension or another Leg Press movement
Fri - (B1) - Shoulder Press/Pulldown/Flat Bench/Row


For more information and frequently asked questions, refer to the Generic Bulk PDF
Check out Lyle McDonald's Website - bodyrecomposition.com for more fantastic info.
The Generic Bulk thread on Lyle's Forum

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