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McDonald Modified

by Logan
5.0
(1 rating)

Program Description

Generic Bulking Routine, per Lyle Mcdonald

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 03, 2025 02:25
  • Last Edited
    Jul 02, 2025 10:54

Summary

The McDonald Modified program is a comprehensive 10-week strength training plan designed for dedicated lifters looking to enhance their overall performance. Comprising four workouts per week, this program focuses on key compound and isolation exercises, including the Bench Press, Squat, and Cable Rows, to build muscle and improve strength across all major muscle groups. With a mix of barbell, cable, and machine exercises, you’ll experience a balanced approach that targets your chest, back, legs, and arms. Get ready to push your limits and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
10 reps
RPE 8
6
Rear Delt Fly (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
10 reps
RPE 8
6
Rear Delt Fly (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
10 reps
RPE 8
6
Rear Delt Fly (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
10 reps
RPE 8
6
Rear Delt Fly (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
10 reps
RPE 8
6
Rear Delt Fly (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
10 reps
RPE 8
6
Rear Delt Fly (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
10 reps
RPE 8
6
Rear Delt Fly (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
10 reps
RPE 8
6
Rear Delt Fly (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
10 reps
RPE 8
6
Rear Delt Fly (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
10 reps
RPE 8
6
Rear Delt Fly (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Lying Pullover (Cable)
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
8 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lying Pullover (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Cable)
4 Sets
10 Reps
@8
7
Bicep Curl (Cable)
3 Sets
12 Reps
@8
8
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Trap Bar Deadlift
4 Sets
8 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@8
6
Cable Crunch
3 Sets
12 Reps
@8
7
Back Extension (Weighted)
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
8 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
4
Lying Pullover (Cable)
3 Sets
12 Reps
@8
5
Upright Row (Dumbbell)
4 Sets
10 Reps
@8
6
Face Pull
4 Sets
10 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Trap Bar Deadlift
4 Sets
8 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@8
6
Cable Crunch
3 Sets
12 Reps
@8
7
Back Extension (Weighted)
3 Sets
12 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
LoganAge 40, Man
2 months ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Lyle McDonald is the man, great program look up his GBR2.0 more starting this program.