Lyle McDonald's Bulking Routine

Lyle McDonald's Bulking Routine

Basic Upper / Lower split with 2 x per week frequency of each muscle group. See below:Mon: LowerSquat: 3-4 x 6-8 / 3' (3-4 sets of 6-8 with a 3' rest)SLDL or leg curl: 3-4 x 6-8 / 3'Leg press: 2-3 x 10-12 / 2'Another leg curl: 2-3 x 10-12 / 2'Calf raise: 3-4 x 6-8 / 3'Seated calf: 2-3 x 10-12 / 2'Tue: UpperFlat bench: 3-4 x 6-8 / 3'Row: 3-4 x 6-8 / 3'Incline bench or shoulder press: 2-3 x 10-12 / 2'Pulldown/chin: 2-3 x 10-12 / 2'Triceps: 1-2 x 12-15 / 1.5'Biceps: 1-2 x 12-15 /1.5'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 2-3 x 6-8 and 1-2 x 10-12Nomenclature explanation:3-4 x 6-8 / 3' means 3-4 sets of 6-8 reps with 3 minute rest between sets.And a quick Q&A from Lyle:Question:Quote:I was wondering about the 2nd leg day. Do I have it right that if you wanted to do low rep DL's you are saying just replace the 1st two exercises of day 1 w/ deads and leg presses? Would you then do a squat movement where leg presses were? Lyle's Answer:Quote:Yes.DL: 3-4 x 6-8 (or do sets of 5)Leg press: 3-4 x 6-8Then probably do leg curls if you need another leg movement after that. And an isolation leg exercise or split squats if you need another quad exercise.The problem with squatting after DL is that low back fatigue will really limit squats. Frankly, DL + leg press + leg curl (maybe) is more than enough of a kick-ass leg workout.Lyle If you've read Lyle before, you know he doesn't spoon-feed. So the above is a basic "construct" that can serve as the foundation for setting up your basic upper/lower split for mass gains. Feel free to tweak it slightly for your needs