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Hypertrophy · Intermediate · 4 days/week · Ongoing (8+ weeks)

Generic Bulking Routine (GBR)

The no-nonsense upper/lower bulking split: two compound lifts at 6–8 reps set the tone each day, backed by just enough accessory volume to grow without burying recovery.

Lyle McDonald — freely published program · original program & spreadsheets

How to Progress

  • Add a small amount of weight (2.5–5 lb) whenever you hit the top of the rep range on all sets.
  • Keep 1–2 reps in reserve on everything — this routine grows on consistency, not failure.
  • Run 6–8 weeks, then take a light deload week before the next block.

The Program

Day 1 · Lower A

Start This Day
Back Squat3–4×6–8
Romanian Deadlift3–4×6–8
Leg Press2–3×10–12
Lying Leg Curl2–3×10–12
Standing Calf Raise3–4×6–8
Seated Calf Raise2–3×10–12

Day 2 · Upper A

Start This Day
Barbell Bench Press3–4×6–8
Barbell Row3–4×6–8
Incline Dumbbell Press2–3×10–12
Lat Pulldown2–3×10–12
Triceps Rope Pushdown1–2×12–15
Dumbbell Curl1–2×12–15

Day 3 · Lower B

Start This Day
Deadlift3–4×6–8
Front Squat3–4×6–8
Walking Lunge2–3×10–12 / leg
Seated Leg Curl2–3×10–12
Standing Calf Raise3–4×6–8

Day 4 · Upper B

Start This Day
Overhead Press3–4×6–8
Chin-Up3–4×6–8
Dumbbell Bench Press2–3×10–12
Seated Cable Row2–3×10–12
Skull Crusher1–2×12–15
Hammer Curl1–2×12–15