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Lyle McDonald's Ultimate Hypertrophy Plan

by Sebastian L.
1 athletes joined

Program Description

**Lyle McDonald's Ultimate Hypertrophy Plan** is an 8-week program designed to maximize muscle growth through a structured and progressive approach. With 32 workouts spread over the duration, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups. Each session is tailored for a 60-minute commitment, making it manageable for beginners to intermediates alike. Whether you’re looking to build strength or sculpt your physique, this plan provides the guidance and motivation you need to achieve your goals in a garage gym setting. Get ready to transform your body and elevate your training!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2025 07:56
  • Last Edited
    Nov 15, 2025 08:12
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.9%
Triceps
10.4%
Quadriceps
10%
Hamstrings
10%
Middle Delts
8.1%
Front Delts
7.6%
Biceps
7.1%
Upper Back
6.6%
Lower Back
6.6%
Lats
6.2%
Calves
5.5%
Chest
4.7%
Abs
2.4%
Adductors
1.4%
Forearms
0.9%
Rear Delts
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Back Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Back Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Back Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Back Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Back Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Back Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Back Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Back Extension
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Standing Calf Raise
4 Sets
10-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Hamstring Curl
3 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
-
2
Standing Calf Raise
3 Sets
10-15 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
5
Back Extension
3 Sets
10-15 Reps
-