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Lyle McDonald Routine (Strength/Hypertrophy Version)
by Zemheri
3 athletes joined
Program Description
IMPORTANT: THIS IS NOT THE ORIGINAL LYLE MCDONALD'S SCHEDULE. THIS IS THE SCHEDULE THAT DESIGNED BY A USER WITH BASING LYLE MCDONALD'S SCHEDULE. BUT ALSO THIS SCHEDULE IS VERY SIMILAR TO LYLE MCDONALD'S SCHEDULE AND THE DESCRIPTION WHICH IN THE BELOW IS WROTE BY LYLE MCDONALD AND LIFT VAULT. IF YOU WANT TO LOOK ORIGINAL PROGRAM YOU CAN VISIT THE LIFT VAULT WEBSITE. THANK YOU! Lyle McDonald’s generic bulking routine allows for a lot of flexibility within the program. If you are not comfortable with making some decisions within your training, then this program may not be for you. Alternatively, this may be a good opportunity to learn how to experiment, learn, and adapt with respect to your training. Set and Rep Ranges Most exercises have sets and reps prescribed in ranges. For example, you will perform 3 to 4 sets of squats, each with 6 to 8 reps for the squat on lower body training days. There are three different recommended set and rep ranges used in this routine: 3-4 sets of 6-8 reps (3 minute rest between sets) 2-3 sets of 10-12 reps (2 minutes rest between sets) 1-2 sets of 12-15 reps (90 seconds rest between sets) Lyle McDonald says: "3-4 sets means 3 to 4 sets. So after your third set, you need to make a judgement call. If I were there coaching you, I”d make it for you. Judging by how fatigued you looked on the third set, what your reps looked like, how fried you looked. If you still looked strong, I’d have you do a 4th set. If you looked fried, you’d stop at 3."
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 10, 2024 10:14
Last Edited
Jul 12, 2024 12:25
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Stiff Leg Deadlift
5 Sets
5 Reps
80%
3
Leg Press
3 Sets
8-10 Reps
80%
4
Leg Curl
3 Sets
8-10 Reps
80%
5
Standing Calf Raise
5 Sets
6-8 Reps
80%
6
Seated Calf Raise
3 Sets
8-10 Reps
80%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
80%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
80%
4
Lat Pulldown
3 Sets
8-10 Reps
80%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
80%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
80%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
80%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
80%
4
Lat Pulldown
3 Sets
8-10 Reps
80%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
80%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
80%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Stiff Leg Deadlift
5 Sets
5 Reps
80%
3
Leg Press
3 Sets
8-10 Reps
80%
4
Leg Curl
3 Sets
8-10 Reps
80%
5
Standing Calf Raise
5 Sets
6-8 Reps
80%
6
Seated Calf Raise
3 Sets
8-10 Reps
80%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
80%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
80%
4
Lat Pulldown
3 Sets
8-10 Reps
80%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
80%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
80%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Stiff Leg Deadlift
5 Sets
5 Reps
80%
3
Leg Press
3 Sets
8-10 Reps
80%
4
Leg Curl
3 Sets
8-10 Reps
80%
5
Standing Calf Raise
5 Sets
6-8 Reps
80%
6
Seated Calf Raise
3 Sets
8-10 Reps
80%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
80%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
80%
4
Lat Pulldown
3 Sets
8-10 Reps
80%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
80%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
80%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Stiff Leg Deadlift
5 Sets
5 Reps
80%
3
Leg Press
3 Sets
8-10 Reps
80%
4
Leg Curl
3 Sets
8-10 Reps
80%
5
Standing Calf Raise
5 Sets
6-8 Reps
80%
6
Seated Calf Raise
3 Sets
8-10 Reps
80%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
80%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
80%
4
Lat Pulldown
3 Sets
8-10 Reps
80%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
80%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
80%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Stiff Leg Deadlift
5 Sets
5 Reps
80%
3
Leg Press
3 Sets
8-10 Reps
80%
4
Leg Curl
3 Sets
8-10 Reps
80%
5
Standing Calf Raise
5 Sets
6-8 Reps
80%
6
Seated Calf Raise
3 Sets
8-10 Reps
80%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
80%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
80%
4
Lat Pulldown
3 Sets
8-10 Reps
80%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
80%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
80%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Stiff Leg Deadlift
5 Sets
5 Reps
80%
3
Leg Press
3 Sets
8-10 Reps
80%
4
Leg Curl
3 Sets
8-10 Reps
80%
5
Standing Calf Raise
5 Sets
6-8 Reps
80%
6
Seated Calf Raise
3 Sets
8-10 Reps
80%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
85%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
85%
4
Lat Pulldown
3 Sets
8-10 Reps
85%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
85%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
85%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
85%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
85%
4
Lat Pulldown
3 Sets
8-10 Reps
85%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
85%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
85%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Stiff Leg Deadlift
5 Sets
5 Reps
85%
3
Leg Press
3 Sets
8-10 Reps
85%
4
Leg Curl
3 Sets
8-10 Reps
85%
5
Standing Calf Raise
5 Sets
6-8 Reps
85%
6
Seated Calf Raise
3 Sets
8-10 Reps
85%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Stiff Leg Deadlift
5 Sets
5 Reps
85%
3
Leg Press
3 Sets
8-10 Reps
85%
4
Leg Curl
3 Sets
8-10 Reps
85%
5
Standing Calf Raise
5 Sets
6-8 Reps
85%
6
Seated Calf Raise
3 Sets
8-10 Reps
85%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
90%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
90%
4
Lat Pulldown
3 Sets
8-10 Reps
90%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
90%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
90%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
90%
2
Stiff Leg Deadlift
5 Sets
5 Reps
90%
3
Leg Press
3 Sets
8-10 Reps
90%
4
Leg Curl
3 Sets
8-10 Reps
90%
5
Standing Calf Raise
5 Sets
6-8 Reps
90%
6
Seated Calf Raise
3 Sets
8-10 Reps
90%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
90%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
90%
4
Lat Pulldown
3 Sets
8-10 Reps
90%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
90%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
90%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
90%
2
Stiff Leg Deadlift
5 Sets
5 Reps
90%
3
Leg Press
3 Sets
8-10 Reps
90%
4
Leg Curl
3 Sets
8-10 Reps
90%
5
Standing Calf Raise
5 Sets
6-8 Reps
90%
6
Seated Calf Raise
3 Sets
8-10 Reps
90%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
90%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
90%
4
Lat Pulldown
3 Sets
8-10 Reps
90%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
90%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
90%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
90%
2
Stiff Leg Deadlift
5 Sets
5 Reps
90%
3
Leg Press
3 Sets
8-10 Reps
90%
4
Leg Curl
3 Sets
8-10 Reps
90%
5
Standing Calf Raise
5 Sets
6-8 Reps
90%
6
Seated Calf Raise
3 Sets
8-10 Reps
90%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
90%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
90%
4
Lat Pulldown
3 Sets
8-10 Reps
90%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
90%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
90%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
90%
2
Stiff Leg Deadlift
5 Sets
5 Reps
90%
3
Leg Press
3 Sets
8-10 Reps
90%
4
Leg Curl
3 Sets
8-10 Reps
90%
5
Standing Calf Raise
5 Sets
6-8 Reps
90%
6
Seated Calf Raise
3 Sets
8-10 Reps
90%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
90%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
90%
4
Lat Pulldown
3 Sets
8-10 Reps
90%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
90%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
90%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
90%
2
Stiff Leg Deadlift
5 Sets
5 Reps
90%
3
Leg Press
3 Sets
8-10 Reps
90%
4
Leg Curl
3 Sets
8-10 Reps
90%
5
Standing Calf Raise
5 Sets
6-8 Reps
90%
6
Seated Calf Raise
3 Sets
8-10 Reps
90%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
90%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
90%
4
Lat Pulldown
3 Sets
8-10 Reps
90%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
90%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
90%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
90%
2
Stiff Leg Deadlift
5 Sets
5 Reps
90%
3
Leg Press
3 Sets
8-10 Reps
90%
4
Leg Curl
3 Sets
8-10 Reps
90%
5
Standing Calf Raise
5 Sets
6-8 Reps
90%
6
Seated Calf Raise
3 Sets
8-10 Reps
90%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
95%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
95%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
95%
4
Lat Pulldown
3 Sets
8-10 Reps
95%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
95%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
95%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
95%
2
Stiff Leg Deadlift
5 Sets
5 Reps
95%
3
Leg Press
3 Sets
8-10 Reps
95%
4
Leg Curl
3 Sets
8-10 Reps
95%
5
Standing Calf Raise
5 Sets
6-8 Reps
95%
6
Seated Calf Raise
3 Sets
8-10 Reps
95%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
95%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
95%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
95%
4
Lat Pulldown
3 Sets
8-10 Reps
95%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
95%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
95%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
95%
2
Stiff Leg Deadlift
5 Sets
5 Reps
95%
3
Leg Press
3 Sets
8-10 Reps
95%
4
Leg Curl
3 Sets
8-10 Reps
95%
5
Standing Calf Raise
5 Sets
6-8 Reps
95%
6
Seated Calf Raise
3 Sets
8-10 Reps
95%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
100%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
100%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
100%
4
Lat Pulldown
3 Sets
8-10 Reps
100%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
100%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
100%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
100%
2
Stiff Leg Deadlift
5 Sets
5 Reps
100%
3
Leg Press
3 Sets
8-10 Reps
100%
4
Leg Curl
3 Sets
8-10 Reps
100%
5
Standing Calf Raise
5 Sets
6-8 Reps
100%
6
Seated Calf Raise
3 Sets
8-10 Reps
100%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
100%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
100%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
100%
4
Lat Pulldown
3 Sets
8-10 Reps
100%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
100%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
100%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
100%
2
Stiff Leg Deadlift
5 Sets
5 Reps
100%
3
Leg Press
3 Sets
8-10 Reps
100%
4
Leg Curl
3 Sets
8-10 Reps
100%
5
Standing Calf Raise
5 Sets
6-8 Reps
100%
6
Seated Calf Raise
3 Sets
8-10 Reps
100%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
100%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
100%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
100%
4
Lat Pulldown
3 Sets
8-10 Reps
100%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
100%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
100%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
100%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
100%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
100%
4
Lat Pulldown
3 Sets
8-10 Reps
100%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
100%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
100%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
100%
2
Stiff Leg Deadlift
5 Sets
5 Reps
100%
3
Leg Press
3 Sets
8-10 Reps
100%
4
Leg Curl
3 Sets
8-10 Reps
100%
5
Standing Calf Raise
5 Sets
6-8 Reps
100%
6
Seated Calf Raise
3 Sets
8-10 Reps
100%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
100%
2
Stiff Leg Deadlift
5 Sets
5 Reps
100%
3
Leg Press
3 Sets
8-10 Reps
100%
4
Leg Curl
3 Sets
8-10 Reps
100%
5
Standing Calf Raise
5 Sets
6-8 Reps
100%
6
Seated Calf Raise
3 Sets
8-10 Reps
100%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
100%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
100%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
100%
4
Lat Pulldown
3 Sets
8-10 Reps
100%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
100%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
100%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
100%
2
Stiff Leg Deadlift
5 Sets
5 Reps
100%
3
Leg Press
3 Sets
8-10 Reps
100%
4
Leg Curl
3 Sets
8-10 Reps
100%
5
Standing Calf Raise
5 Sets
6-8 Reps
100%
6
Seated Calf Raise
3 Sets
8-10 Reps
100%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
100%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
100%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
100%
4
Lat Pulldown
3 Sets
8-10 Reps
100%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
100%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
100%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
100%
2
Stiff Leg Deadlift
5 Sets
5 Reps
100%
3
Leg Press
3 Sets
8-10 Reps
100%
4
Leg Curl
3 Sets
8-10 Reps
100%
5
Standing Calf Raise
5 Sets
6-8 Reps
100%
6
Seated Calf Raise
3 Sets
8-10 Reps
100%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
100%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
100%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
100%
4
Lat Pulldown
3 Sets
8-10 Reps
100%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
100%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
100%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
100%
2
Stiff Leg Deadlift
5 Sets
5 Reps
100%
3
Leg Press
3 Sets
8-10 Reps
100%
4
Leg Curl
3 Sets
8-10 Reps
100%
5
Standing Calf Raise
5 Sets
6-8 Reps
100%
6
Seated Calf Raise
3 Sets
8-10 Reps
100%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
100%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
100%
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
100%
4
Lat Pulldown
3 Sets
8-10 Reps
100%
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
100%
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
100%
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
100%
2
Stiff Leg Deadlift
5 Sets
5 Reps
100%
3
Leg Press
3 Sets
8-10 Reps
100%
4
Leg Curl
3 Sets
8-10 Reps
100%
5
Standing Calf Raise
5 Sets
6-8 Reps
100%
6
Seated Calf Raise
3 Sets
8-10 Reps
100%