Lyle McDonald's Generic Bulking Routine 3 Day
By Lyle McDonald · From Original Source
Also known as: gbr 3 day · lyle mcdonald 3 day · generic bulking routine 3 day
Lyle McDonald's own three-day version of his Generic Bulking Routine, for when four days is more than you can recover from. The same upper and lower workouts, alternated on Monday, Wednesday and Friday: upper, lower, upper one week, then lower, upper, lower the next. Same 8-week cycles: two easier run-up weeks at about 82.5% and 92.5% of your weights, then six weeks adding 5% whenever every set reaches the top of its range.
Free to use · auto progression, rest timers & PR tracking built in
What is Lyle McDonald's Generic Bulking Routine 3 Day?
This is Lyle McDonald's own answer for lifters who can't recover from his four-day Generic Bulking Routine: keep the workouts, train three days a week, and alternate them. Monday, Wednesday and Friday run upper, lower, upper one week and lower, upper, lower the next, so each workout comes round three times every two weeks.
The workouts are the four-day version's, unchanged. Lower days are squats and stiff-legged deadlifts for 3×6–8, leg presses and leg curls for 2×10–12, standing calf raises for 3×6–8 and seated calf raises for 2×10–12. Upper days are bench press and underhand barbell rows for 3×6–8, incline dumbbell presses and pulldowns for 2×10–12, and one set each of triceps pushdowns and curls for 12–15, with three minutes' rest on the heavy work, two on the 10–12 work and a minute and a half on arms.
Is Lyle McDonald's Generic Bulking Routine 3 Day right for you?
Pick this if the four-day routine leaves you under-recovered, or three days is all your week allows. It is the same intermediate bulking routine, just spread out. Lyle is clear that dropping to three days is not a reason to add volume: run the workouts as written.
How progression works
Progression works exactly as in the four-day version. Each 8-week cycle opens with a run-up week at about 82.5% of your working weights and a second at about 92.5%, and those two weeks never move your weights. From week 3 every lift runs double progression: add reps until every set reaches the top of its range, then add 5% and start back at the bottom. There is no automatic deload, because the next cycle's run-up is the back-off. With the workouts alternating, each lift comes up once or twice a week, so it climbs a little more slowly than on four days.
Durata runs this progression for you — every session's weights are computed from your training maxes.
Lyle McDonald's Generic Bulking Routine 3 Day — every set, every session
Percentages are of your training max (TM).
Week 13 sessions
Upper — Run-up 82.5%
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 @ 82.5% | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 @ 82.5% | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 @ 82.5% | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 @ 82.5% | 2:00 |
| Triceps Pushdown | 1×12–15 @ 82.5% | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 @ 82.5% | 1:30 |
Lower — Run-up 82.5%
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 @ 82.5% | 3:00 |
| Straight Leg Deadlift | 3×6–8 @ 82.5% | 3:00 |
| Leg Press (Machine) | 2×10–12 @ 82.5% | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 @ 82.5% | 2:00 |
| Standing Calf Raise | 3×6–8 @ 82.5% | 3:00 |
| Seated Calf Raise | 2×10–12 @ 82.5% | 2:00 |
Upper — Run-up 82.5%
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 @ 82.5% | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 @ 82.5% | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 @ 82.5% | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 @ 82.5% | 2:00 |
| Triceps Pushdown | 1×12–15 @ 82.5% | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 @ 82.5% | 1:30 |
Week 23 sessions
Lower — Run-up 92.5%
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 @ 92.5% | 3:00 |
| Straight Leg Deadlift | 3×6–8 @ 92.5% | 3:00 |
| Leg Press (Machine) | 2×10–12 @ 92.5% | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 @ 92.5% | 2:00 |
| Standing Calf Raise | 3×6–8 @ 92.5% | 3:00 |
| Seated Calf Raise | 2×10–12 @ 92.5% | 2:00 |
Upper — Run-up 92.5%
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 @ 92.5% | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 @ 92.5% | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 @ 92.5% | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 @ 92.5% | 2:00 |
| Triceps Pushdown | 1×12–15 @ 92.5% | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 @ 92.5% | 1:30 |
Lower — Run-up 92.5%
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 @ 92.5% | 3:00 |
| Straight Leg Deadlift | 3×6–8 @ 92.5% | 3:00 |
| Leg Press (Machine) | 2×10–12 @ 92.5% | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 @ 92.5% | 2:00 |
| Standing Calf Raise | 3×6–8 @ 92.5% | 3:00 |
| Seated Calf Raise | 2×10–12 @ 92.5% | 2:00 |
Week 33 sessions
Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 | 2:00 |
| Triceps Pushdown | 1×12–15 | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 | 1:30 |
Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 | 3:00 |
| Straight Leg Deadlift | 3×6–8 | 3:00 |
| Leg Press (Machine) | 2×10–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 | 2:00 |
| Standing Calf Raise | 3×6–8 | 3:00 |
| Seated Calf Raise | 2×10–12 | 2:00 |
Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 | 2:00 |
| Triceps Pushdown | 1×12–15 | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 | 1:30 |
Week 43 sessions
Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 | 3:00 |
| Straight Leg Deadlift | 3×6–8 | 3:00 |
| Leg Press (Machine) | 2×10–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 | 2:00 |
| Standing Calf Raise | 3×6–8 | 3:00 |
| Seated Calf Raise | 2×10–12 | 2:00 |
Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 | 2:00 |
| Triceps Pushdown | 1×12–15 | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 | 1:30 |
Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 | 3:00 |
| Straight Leg Deadlift | 3×6–8 | 3:00 |
| Leg Press (Machine) | 2×10–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 | 2:00 |
| Standing Calf Raise | 3×6–8 | 3:00 |
| Seated Calf Raise | 2×10–12 | 2:00 |
Week 53 sessions
Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 | 2:00 |
| Triceps Pushdown | 1×12–15 | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 | 1:30 |
Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 | 3:00 |
| Straight Leg Deadlift | 3×6–8 | 3:00 |
| Leg Press (Machine) | 2×10–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 | 2:00 |
| Standing Calf Raise | 3×6–8 | 3:00 |
| Seated Calf Raise | 2×10–12 | 2:00 |
Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 | 2:00 |
| Triceps Pushdown | 1×12–15 | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 | 1:30 |
Week 63 sessions
Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 | 3:00 |
| Straight Leg Deadlift | 3×6–8 | 3:00 |
| Leg Press (Machine) | 2×10–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 | 2:00 |
| Standing Calf Raise | 3×6–8 | 3:00 |
| Seated Calf Raise | 2×10–12 | 2:00 |
Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 | 2:00 |
| Triceps Pushdown | 1×12–15 | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 | 1:30 |
Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 | 3:00 |
| Straight Leg Deadlift | 3×6–8 | 3:00 |
| Leg Press (Machine) | 2×10–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 | 2:00 |
| Standing Calf Raise | 3×6–8 | 3:00 |
| Seated Calf Raise | 2×10–12 | 2:00 |
Week 73 sessions
Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 | 2:00 |
| Triceps Pushdown | 1×12–15 | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 | 1:30 |
Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 | 3:00 |
| Straight Leg Deadlift | 3×6–8 | 3:00 |
| Leg Press (Machine) | 2×10–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 | 2:00 |
| Standing Calf Raise | 3×6–8 | 3:00 |
| Seated Calf Raise | 2×10–12 | 2:00 |
Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 | 2:00 |
| Triceps Pushdown | 1×12–15 | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 | 1:30 |
Week 83 sessions
Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 | 3:00 |
| Straight Leg Deadlift | 3×6–8 | 3:00 |
| Leg Press (Machine) | 2×10–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 | 2:00 |
| Standing Calf Raise | 3×6–8 | 3:00 |
| Seated Calf Raise | 2×10–12 | 2:00 |
Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 | 3:00 |
| Bent Over Row - Underhand (Barbell) | 3×6–8 | 3:00 |
| Incline Bench Press (Dumbbell) | 2×10–12 | 2:00 |
| Lat Pulldown (Cable) | 2×10–12 | 2:00 |
| Triceps Pushdown | 1×12–15 | 1:30 |
| Bicep Curl (Barbell) | 1×12–15 | 1:30 |
Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 | 3:00 |
| Straight Leg Deadlift | 3×6–8 | 3:00 |
| Leg Press (Machine) | 2×10–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–12 | 2:00 |
| Standing Calf Raise | 3×6–8 | 3:00 |
| Seated Calf Raise | 2×10–12 | 2:00 |
Lyle McDonald's Generic Bulking Routine 3 Day — common questions
How is it different from the four-day routine?
Only in how often each workout comes round: three times every two weeks instead of twice a week. The exercises, sets, rests and cycle are the same.
Should I add sets to make up for the missing day?
No. Lyle's whole reason for the three-day version is recovery, so adding volume back defeats the point. Run it as written.
How long does a session take?
About 40–55 minutes on average. Lower days have the extra calf exercise; upper days end with single sets of arms.
Is there an app that runs Lyle McDonald's Generic Bulking Routine 3 Day for you?
Yes. Durata runs Lyle McDonald's Generic Bulking Routine 3 Day as written, free: the 3-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: Based on Lyle McDonald's Generic Bulking Routine
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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