Lyle McDonald's Generic Bulking Routine
Lyle McDonald's evidence-based Upper/Lower split for intermediate bodybuilders. Each session pairs a heavy compound movement (3×6–8 for strength) with supplemental volume work (10–12 reps). Run Mon/Tue/Thu/Fri. When you hit the top of every rep range across all sets, add weight. Reliable size and strength in one simple template.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Lyle McDonald's Generic Bulking Routine — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Upper A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 | 2:30 |
| Bent Over Row (Barbell) | 3×6–8 | 2:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 2:30 |
| Lat Pulldown (Cable) | 3×10–12 | 2:30 |
| Overhead Press (Dumbbell) | 2×10–12 | 2:30 |
| Bicep Curl (Barbell) | 2×10–12 | 2:30 |
| Triceps Pushdown | 2×10–12 | 2:30 |
Lower A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 | 2:30 |
| Romanian Deadlift (Barbell) | 3×10–12 | 2:30 |
| Leg Press (Machine) | 2×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 2×10–12 | 2:30 |
| Standing Calf Raise | 4×6–8 | 2:30 |
Upper B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6–8 | 2:30 |
| Bent Over Row (Barbell) | 3×6–8 | 2:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 2:30 |
| Lat Pulldown (Cable) | 3×10–12 | 2:30 |
| Overhead Press (Dumbbell) | 2×10–12 | 2:30 |
| Bicep Curl (Barbell) | 2×10–12 | 2:30 |
| Triceps Pushdown | 2×10–12 | 2:30 |
Lower B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6–8 | 2:30 |
| Romanian Deadlift (Barbell) | 3×10–12 | 2:30 |
| Leg Press (Machine) | 2×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 2×10–12 | 2:30 |
| Standing Calf Raise | 4×6–8 | 2:30 |
Source: Lyle McDonald — A Guide to Flexible Dieting / bodyrecomposition.com
DropSet 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 DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
