Lyle McDonald's Generic Bulking Routine

For full FAQ visit:

http://jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf

WEEK 1 80% week

Date: 1/1/2011 1/2/2011 1/4/2011
Lower Upper Lower
Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif
Rest times:
3 mins 6-8 range
2 mins 10-12 range SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press
1.5 mins 12-15 range

Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl

Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise

Calf Raise 3-4 x 6-8 Triceps 1-2 x 12-15 Seated calf

Seated Calf 2-3 x 10-12 Biceps 1-2 x 12-15

Cardio:
(optional)
utine_FAQ.pdf

WEEK 2 90% week

1/5/2011 1/8/2011 1/9/2011 1/11/2011
Upper Lower Upper Lower
3-4 x 6-8 Incline 3-4 x 6-8 Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif

3-4 x 6-8 Pull-up 3-4 x 6-8 SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press

2-3 x 10-12 Bench 2-3 x 10-12 Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl

2-3 x 10-12 Row 2-3 x 10-12 Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise

3-4 x 6-8 Triceps 1-2 x 12-15 Calf Raise 3-4 x 6-9 Triceps 1-2 x 12-15 Seated calf

2-3 x 10-12 Biceps 1-2 x 12-15 Seated Calf 2-3 x 10-13 Biceps 1-2 x 12-15

Cardio:
(optional)
 WEEK 3
1/12/2011 1/15/2011 1/16/2011 1/18/2011
Upper Lower Upper Lower
3-4 x 6-8 Incline 3-4 x 6-8 Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif 3-4 x 6-8

3-4 x 6-8 Pull-up 3-4 x 6-8 SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press 3-4 x 6-8

2-3 x 10-12 Bench 2-3 x 10-12 Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12

2-3 x 10-12 Row 2-3 x 10-12 Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise 2-3 x 10-12

3-4 x 6-9 Triceps 1-2 x 12-15 Calf Raise 3-4 x 6-10 Triceps 1-2 x 12-15 Seated calf 3-4 x 6-10

2-3 x 10-13 Biceps 1-2 x 12-15 Seated Calf 2-3 x 10-14 Biceps 1-2 x 12-15 2-3 x 10-14

Cardio:
(optional)
 WEEK 4
1/19/2011 1/22/2011 1/23/2011 1/25/2011 1/26/2011
Upper Lower Upper Lower Upper
Incline 3-4 x 6-8 Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif 3-4 x 6-8 Incline

Pull-up 3-4 x 6-8 SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press 3-4 x 6-8 Pull-up

Bench 2-3 x 10-12 Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12 Bench

Row 2-3 x 10-12 Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise 2-3 x 10-12 Row

Triceps 1-2 x 12-15 Calf Raise 3-4 x 6-11 Triceps 1-2 x 12-15 Seated calf 3-4 x 6-11 Triceps

Biceps 1-2 x 12-15 Seated Calf 2-3 x 10-15 Biceps 1-2 x 12-15 2-3 x 10-15 Biceps

Cardio:
(optional)
 WEEK 5
1/29/2011 1/30/2011 2/1/2011 2/2/2011
Lower Upper Lower Upper
3-4 x 6-8 Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif 3-4 x 6-8 Incline 3-4 x 6-8

3-4 x 6-8 SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press 3-4 x 6-8 Pull-up 3-4 x 6-8

2-3 x 10-12 Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12 Bench 2-3 x 10-12

2-3 x 10-12 Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise 2-3 x 10-12 Row 2-3 x 10-12

1-2 x 12-15 Calf Raise 3-4 x 6-12 Triceps 1-2 x 12-15 Seated calf 3-4 x 6-12 Triceps 1-2 x 12-15

1-2 x 12-15 Seated Calf 2-3 x 10-16 Biceps 1-2 x 12-15 2-3 x 10-16 Biceps 1-2 x 12-15

Cardio:
(optional)
 WEEK 6 WEEK 7
2/5/2011 2/6/2011 2/8/2011 2/9/2011 2/12/2011
Lower Upper Lower Upper Lower
Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif 3-4 x 6-8 Incline 3-4 x 6-8 Squat

SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press 3-4 x 6-8 Pull-up 3-4 x 6-8 SDL

Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12 Bench 2-3 x 10-12 Leg press

Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise 2-3 x 10-12 Row 2-3 x 10-12 Leg curl

Calf Raise 3-4 x 6-13 Triceps 1-2 x 12-15 Seated calf 3-4 x 6-13 Triceps 1-2 x 12-15 Calf Raise

Seated Calf 2-3 x 10-17 Biceps 1-2 x 12-15 2-3 x 10-17 Biceps 1-2 x 12-15 Seated Calf

Cardio: Cardio:
(optional) (optional)
 WEEK 8
2/13/2011 2/15/2011 2/16/2011 2/19/2011
Upper Lower Upper Lower
3-4 x 6-8 Bench 3-4 x 6-8 Deadlif 3-4 x 6-8 Incline 3-4 x 6-8 Squat 3-4 x 6-8

3-4 x 6-8 Row 3-4 x 6-8 Leg Press 3-4 x 6-8 Pull-up 3-4 x 6-8 SDL 3-4 x 6-8

2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12 Bench 2-3 x 10-12 Leg press 2-3 x 10-12

2-3 x 10-12 Chin 2-3 x 10-12 Calf raise 2-3 x 10-12 Row 2-3 x 10-12 Leg curl 2-3 x 10-12

3-4 x 6-14 Triceps 1-2 x 12-15 Seated calf 3-4 x 6-14 Triceps 1-2 x 12-15 Calf Raise 3-4 x 6-15

2-3 x 10-18 Biceps 1-2 x 12-15 2-3 x 10-18 Biceps 1-2 x 12-15 Seated Calf 2-3 x 10-19

Cardio:
(optional)
2/20/2011 2/22/2011 2/23/2011
Upper Lower Upper
Bench 3-4 x 6-8 Deadlif 3-4 x 6-8 Incline 3-4 x 6-8

Row 3-4 x 6-8 Leg Press 3-4 x 6-8 Pull-up 3-4 x 6-8

Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12 Bench 2-3 x 10-12

Chin 2-3 x 10-12 Calf raise 2-3 x 10-12 Row 2-3 x 10-12

Triceps 1-2 x 12-15 Seated calf 3-4 x 6-15 Triceps 1-2 x 12-15

Biceps 1-2 x 12-15 2-3 x 10-19 Biceps 1-2 x 12-15

Lyle McDonald's Generic Bulking Routine www.bodyrecomposition.com
For full FAQ visit:
http://jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf

WEEK 1 80% week

Starting Date: 1/1/2011 1/2/2011 1/4/2011
Lower Upper Lower
Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif
Rest times:
3 mins 6-8 range
2 mins 10-12 range SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press
1.5 mins 12-15 range

Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl

Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise

Calf Raise 3-4 x 6-8 Triceps 1-2 x 12-15 Seated calf

Seated Calf 2-3 x 10-12 Biceps 1-2 x 12-15

Cardio:
(optional)
position.com

WEEK 2 90% week

1/5/2011 1/8/2011 1/9/2011 1/11/2011
Upper Lower Upper Lower
3-4 x 6-8 Incline 3-4 x 6-8 Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif

3-4 x 6-8 Pull-up 3-4 x 6-8 SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press

2-3 x 10-12 Bench 2-3 x 10-12 Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl

2-3 x 10-12 Row 2-3 x 10-12 Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise

3-4 x 6-8 Triceps 1-2 x 12-15 Calf Raise 3-4 x 6-9 Triceps 1-2 x 12-15 Seated calf

2-3 x 10-12 Biceps 1-2 x 12-15 Seated Calf 2-3 x 10-13 Biceps 1-2 x 12-15

Cardio:
(optional)
 WEEK 3
1/12/2011 1/15/2011 1/16/2011 1/18/2011
Upper Lower Upper Lower
3-4 x 6-8 Incline 3-4 x 6-8 Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif 3-4 x 6-8

3-4 x 6-8 Pull-up 3-4 x 6-8 SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press 3-4 x 6-8

2-3 x 10-12 Bench 2-3 x 10-12 Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12

2-3 x 10-12 Row 2-3 x 10-12 Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise 2-3 x 10-12

3-4 x 6-9 Triceps 1-2 x 12-15 Calf Raise 3-4 x 6-10 Triceps 1-2 x 12-15 Seated calf 3-4 x 6-10

2-3 x 10-13 Biceps 1-2 x 12-15 Seated Calf 2-3 x 10-14 Biceps 1-2 x 12-15 2-3 x 10-14

Cardio:
(optional)
 WEEK 4
1/19/2011 1/22/2011 1/23/2011 1/25/2011 1/26/2011
Upper Lower Upper Lower Upper
Incline 3-4 x 6-8 Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif 3-4 x 6-8 Incline

Pull-up 3-4 x 6-8 SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press 3-4 x 6-8 Pull-up

Bench 2-3 x 10-12 Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12 Bench

Row 2-3 x 10-12 Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise 2-3 x 10-12 Row

Triceps 1-2 x 12-15 Calf Raise 3-4 x 6-11 Triceps 1-2 x 12-15 Seated calf 3-4 x 6-11 Triceps

Biceps 1-2 x 12-15 Seated Calf 2-3 x 10-15 Biceps 1-2 x 12-15 2-3 x 10-15 Biceps

Cardio:
(optional)
 WEEK 5
1/29/2011 1/30/2011 2/1/2011 2/2/2011
Lower Upper Lower Upper
3-4 x 6-8 Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif 3-4 x 6-8 Incline 3-4 x 6-8

3-4 x 6-8 SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press 3-4 x 6-8 Pull-up 3-4 x 6-8

2-3 x 10-12 Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12 Bench 2-3 x 10-12

2-3 x 10-12 Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise 2-3 x 10-12 Row 2-3 x 10-12

1-2 x 12-15 Calf Raise 3-4 x 6-12 Triceps 1-2 x 12-15 Seated calf 3-4 x 6-12 Triceps 1-2 x 12-15

1-2 x 12-15 Seated Calf 2-3 x 10-16 Biceps 1-2 x 12-15 2-3 x 10-16 Biceps 1-2 x 12-15

Cardio:
(optional)
 WEEK 6 WEEK 7
2/5/2011 2/6/2011 2/8/2011 2/9/2011 2/12/2011
Lower Upper Lower Upper Lower
Squat 3-4 x 6-8 Bench 3-4 x 6-8 Deadlif 3-4 x 6-8 Incline 3-4 x 6-8 Squat

SDL 3-4 x 6-8 Row 3-4 x 6-8 Leg Press 3-4 x 6-8 Pull-up 3-4 x 6-8 SDL

Leg press 2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12 Bench 2-3 x 10-12 Leg press

Leg curl 2-3 x 10-12 Chin 2-3 x 10-12 Calf raise 2-3 x 10-12 Row 2-3 x 10-12 Leg curl

Calf Raise 3-4 x 6-13 Triceps 1-2 x 12-15 Seated calf 3-4 x 6-13 Triceps 1-2 x 12-15 Calf Raise

Seated Calf 2-3 x 10-17 Biceps 1-2 x 12-15 2-3 x 10-17 Biceps 1-2 x 12-15 Seated Calf

Cardio: Cardio:
(optional) (optional)
 WEEK 8
2/13/2011 2/15/2011 2/16/2011 2/19/2011
Upper Lower Upper Lower
3-4 x 6-8 Bench 3-4 x 6-8 Deadlif 3-4 x 6-8 Incline 3-4 x 6-8 Squat 3-4 x 6-8

3-4 x 6-8 Row 3-4 x 6-8 Leg Press 3-4 x 6-8 Pull-up 3-4 x 6-8 SDL 3-4 x 6-8

2-3 x 10-12 Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12 Bench 2-3 x 10-12 Leg press 2-3 x 10-12

2-3 x 10-12 Chin 2-3 x 10-12 Calf raise 2-3 x 10-12 Row 2-3 x 10-12 Leg curl 2-3 x 10-12

3-4 x 6-14 Triceps 1-2 x 12-15 Seated calf 3-4 x 6-14 Triceps 1-2 x 12-15 Calf Raise 3-4 x 6-15

2-3 x 10-18 Biceps 1-2 x 12-15 2-3 x 10-18 Biceps 1-2 x 12-15 Seated Calf 2-3 x 10-19

Cardio:
(optional)
2/20/2011 2/22/2011 2/23/2011
Upper Lower Upper
Bench 3-4 x 6-8 Deadlif 3-4 x 6-8 Incline 3-4 x 6-8

Row 3-4 x 6-8 Leg Press 3-4 x 6-8 Pull-up 3-4 x 6-8

Incline 2-3 x 10-12 Leg Curl 2-3 x 10-12 Bench 2-3 x 10-12

Chin 2-3 x 10-12 Calf raise 2-3 x 10-12 Row 2-3 x 10-12

Triceps 1-2 x 12-15 Seated calf 3-4 x 6-15 Triceps 1-2 x 12-15

Biceps 1-2 x 12-15 2-3 x 10-19 Biceps 1-2 x 12-15