Lyle McDonald's Generic Bulking Routine
By Lyle McDonald · From Original Source
Lyle McDonald's four-day upper/lower routine for gaining size: lower body Monday and Thursday, upper body Tuesday and Friday. Each day opens with heavy work for 6-8 reps, then lighter work for 10-12, and arms for 12-15. It runs in 8-week cycles: two easier run-up weeks at about 82.5% and 92.5% of your weights, then six weeks of pushing, adding 5% whenever every set reaches the top of its range. Then the next cycle starts again with the run-up.
Free to use · auto progression, rest timers & PR tracking built in
What is Lyle McDonald's Generic Bulking Routine?
Lyle McDonald called it the Generic Bulking Routine because there is nothing clever about it: a plain four-day lower/upper split for putting on size, set out in his forum posts and later collected into an FAQ. You train lower body on Monday and Thursday and upper body on Tuesday and Friday, and the two lower days are the same workout, as are the two upper days.
Lower days are squats and stiff-legged deadlifts for 3×6–8, leg presses and leg curls for 2×10–12, then calves: standing raises for 3×6–8 and seated 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. Rests follow his numbers: three minutes on the heavy work, two on the 10–12 work and a minute and a half on arms. Durata builds every lift at the bottom of his set range; he gives a little room above it if you recover well.
Is Lyle McDonald's Generic Bulking Routine right for you?
This is for an intermediate lifter who is eating for size and wants a routine they can repeat for months without thinking about it. The heavy sets are deliberately few and the volume work is moderate, so it fits people who can train four days a week and recover from it. If you are still adding weight every session on a beginner program, run that out first. Lyle's own advice to people who want to add more is blunt: run it as written. If four days is too much, he gives a three-day version instead of extra volume.
How progression works
It runs in 8-week cycles. The first week is a run-up at about 82.5% of your working weights and the second at about 92.5%, so you start each cycle a little under your best and build back into it; those two weeks never move your weights. From week 3 every lift runs double progression: keep the weight and 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. After week 8 the cycle starts again from the weights you finished on. Lyle suggests a few days completely off every third cycle or so.
Durata runs this progression for you — every session's weights are computed from your training maxes.
Lyle McDonald's Generic Bulking Routine — every set, every session
Percentages are of your training max (TM).
Week 14 sessions
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 |
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 24 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 |
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 |
Week 34 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 |
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 44 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 |
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 54 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 |
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 64 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 |
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 74 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 |
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 84 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 |
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 |
Lyle McDonald's Generic Bulking Routine — common questions
Why is it called the Generic Bulking Routine?
Because it is generic on purpose. Lyle's point is that gaining size does not need a novel system: a lower/upper split four days a week, heavy work for 6–8, more volume for 10–12, eaten for and run patiently. It is a bulking routine, not a strength program.
What is the run-up for?
It starts each cycle below your best weights, at about 82.5% and then 92.5%, so the first two weeks are easier and you build momentum before pushing again. In Durata those weeks are worked out from each lift's own working weight and do not change it; progression picks up from week 3.
How fast should I expect to gain?
Slowly. Lyle puts a typical natural man at around half a pound of muscle a week, and treats a pound a week of total weight gain as about the most worth aiming for.
How long does a GBR 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 a three-day version?
Yes, Lyle gives one: alternate the upper and lower workouts over Monday, Wednesday and Friday, so one week is upper, lower, upper and the next is lower, upper, lower. The workouts stay exactly as written; you just do each one less often.
Is there an app that runs Lyle McDonald's Generic Bulking Routine for you?
Yes. Durata runs Lyle McDonald's Generic Bulking Routine as written, free: the 4-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.
Run Lyle McDonald's Generic Bulking Routine in Durata
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