Lyle McDonald Routine (Strength/Hypertrophy Vers)

IMPORTANT: THIS IS NOT THE ORIGINAL LYLE MCDONALD'S SCHEDULE. THIS IS THE SCHEDULE THAT DESIGNED BY A USER WITH BASING LYLE MCDONALD'S SCHEDULE. BUT ALSO THIS SCHEDULE IS VERY SIMILAR TO LYLE MCDONALD'S SCHEDULE AND THE DESCRIPTION WHICH IN THE BELOW IS WROTE BY LYLE MCDONALD AND LIFT VAULT. IF YOU WANT TO LOOK ORIGINAL PROGRAM YOU CAN VISIT THE LIFT VAULT WEBSITE.
THANK YOU!

Lyle McDonald’s generic bulking routine allows for a lot of flexibility within the program. If you are not comfortable with making some decisions within your training, then this program may not be for you. Alternatively, this may be a good opportunity to learn how to experiment, learn, and adapt with respect to your training.

Set and Rep Ranges
Most exercises have sets and reps prescribed in ranges. For example, you will perform 3 to 4 sets of squats, each with 6 to 8 reps for the squat on lower body training days.

There are three different recommended set and rep ranges used in this routine:

3-4 sets of 6-8 reps (3 minute rest between sets)
2-3 sets of 10-12 reps (2 minutes rest between sets)
1-2 sets of 12-15 reps (90 seconds rest between sets)

Lyle McDonald says:
"3-4 sets means 3 to 4 sets. So after your third set, you need to make a judgement call. If I were
there coaching you, I”d make it for you. Judging by how fatigued you looked on the third set,
what your reps looked like, how fried you looked. If you still looked strong, I’d have you do a 4th
set. If you looked fried, you’d stop at 3."

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Stiff Leg Deadlift

Leg Press

Leg Curl

Standing Calf Raise

Seated Calf Raise

Lower

Bench Press (Barbell)

Bent Over Row (Barbell)

Shoulder Press (Machine)

Lat Pulldown

Tricep Extension (Cable)

Preacher Curl (Barbell)

Upper

Lying Leg Curl

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