Lyle McDonald's Generic Bulking Routine

Instead of putting together my own routine like usual, I thought I would save myself the hassle and follow someone else's routine. I'm looking at doing Lyle McDonald's Generic Bulking Routine, which is basically an upper/lower body split which can be ran three or four times a week.

After reading the in-depth FAQ associated with Lyle McDonald's Generic Bulking Routine I went on to make some slight modifications to fit my needs.

Monday - Upper A

1. Incline dumbbell bench press - 3 x 6 - 8

2. One-arm dumbbell row - 3 x 6 - 8
3. Dumbbell bench press - 3 x 10 - 12

4. Pullups - 3 x 10 - 12 reps

5. Side lateral raises - 3 x 12 - 15

6. Tricep dips - 2 x 12 - 15

7. Barbell curls - 2 x 12 - 15

Tuesday - Cardio

Wednesday - Lower A

1. Squats - 3 x 6 - 8

2. Stiff legged deadlifts - 3 x 6 - 8

3. Barbell split squats - 3 x 10-12

4. Leg curls - 3 x 10 - 12

5. Barbell calf raises - 4 x 6 - 8

Thursday - Cardio/forearms/abs

1. Ab circuit - 3-4 exercises rotated each workout with no rest for a total of 2 - 3 circuits

2. Dumbbell wrist curls - 3 x 12 -15

3. Reverse dumbbell wrist curls - 3 x 12 - 15

Friday - Upper B

1. Flat dumbbell bench press - 3 x 6 - 8

2. Pullups - 3 x 6 - 8

3. Dumbbell shoulder press - 3 x 10 - 12

4. One-arm dumbbell row - 3 x 10 - 12

5. Seated rear delt flyes - 3 x 12 - 15 

6. Skull crushers (EZ bar) - 2 x 12 - 15

7. Dumbbell curls - 2 x 12 - 15

Saturday -  Lower B

1. Deadlifts - 3 x 6- 8

2. Split squats - 3 x 6- 8

3. Leg curls - 3 x 10 - 12

4. Leg extensions - 3 x 10 - 12

5. Seated calf raises - 3 x 12 - 15


Sunday - Cardio/Abs

1. Ab circuit - 4 exercises rotated each workout with no rest for a total of 2 - 3 circuits

Repeat

This setup is the way I'll be trying to run the routine, however with uni commitments and other unforeseen circumstances it might have to be run Lyle McDonald's Generic Bulking Routine like this some weeks:


Mon: Upper
Tue: Off
Wed: Lower
Thur: Upper
Fri: Off
Sat: Lower
Sun: Offer