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Lyle McDonald GBR (1)

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Program Description

My take on Lyle’s gbr

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 05, 2025 04:35
  • Last Edited
    Nov 08, 2025 12:06
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Quadriceps
10.7%
Hamstrings
9.8%
Triceps
9.4%
Front Delts
8.3%
Biceps
7.7%
Chest
7.7%
Lats
7.7%
Middle Delts
7.4%
Glutes
6.2%
Rear Delts
4.3%
Lower Back
3.5%
Calves
2.1%
Abs
1.8%
Forearms
0.4%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
82%
2
Single Leg Press
1
10 reps
RPE 9
3
Calf Raise (Leg Press)
1
8-10 reps
RPE 9
4
Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
82%
2
Single Leg Press
2
10 reps
RPE 9
3
Calf Raise (Leg Press)
1
8-10 reps
RPE 9
4
Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
82%
2
Single Leg Press
2
10 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 9
5
Leg Extension
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
82%
2
Single Leg Press
2
10 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 9
5
Leg Extension
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
82%
2
Single Leg Press
2
10 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 9
5
Leg Extension
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
82%
2
Single Leg Press
2
10 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 9
5
Leg Extension
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
82%
2
Single Leg Press
2
10 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 9
5
Leg Extension
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
82%
2
Single Leg Press
2
10 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 9
5
Leg Extension
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
6-8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
1
10-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 9
4
Dip (Weighted)
1
6-8 reps
RPE 8
5A
Lateral Raise (Machine)
1
8-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
1
12 reps
RPE 9
6A
Face Pull
1
10 reps
RPE 9
6B
Bicep Curl (Cable)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 9
4
Dip (Weighted)
1
6-8 reps
RPE 8
5A
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
6A
Face Pull
1
10 reps
RPE 9
6B
Bicep Curl (Cable)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 8
5A
Lateral Raise (Machine)
3
8-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Face Pull
2
10 reps
RPE 9
6B
Bicep Curl (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 8
5A
Lateral Raise (Machine)
3
8-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Face Pull
2
10 reps
RPE 9
6B
Bicep Curl (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 8
5A
Lateral Raise (Machine)
3
8-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Face Pull
2
10 reps
RPE 9
6B
Bicep Curl (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 8
5A
Lateral Raise (Machine)
3
8-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Face Pull
2
10 reps
RPE 9
6B
Bicep Curl (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 8
5A
Lateral Raise (Machine)
3
8-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Face Pull
2
10 reps
RPE 9
6B
Bicep Curl (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 8
5A
Lateral Raise (Machine)
3
8-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Face Pull
2
10 reps
RPE 9
6B
Bicep Curl (Cable)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
74%
2
Romanian Deadlift (Barbell)
1
6-8 reps
74%
3
Leg Extension
1
10-12 reps
RPE 9
4
Lying Leg Curl
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
74%
2
Romanian Deadlift (Barbell)
2
6-8 reps
74%
3
Leg Extension
1
10-12 reps
RPE 9
4
Lying Leg Curl
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
74%
2
Romanian Deadlift (Barbell)
2
6-8 reps
74%
3
Leg Extension
2
10-12 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
74%
2
Romanian Deadlift (Barbell)
2
6-8 reps
74%
3
Leg Extension
2
10-12 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
74%
2
Romanian Deadlift (Barbell)
2
6-8 reps
74%
3
Leg Extension
2
10-12 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
74%
2
Romanian Deadlift (Barbell)
2
6-8 reps
74%
3
Leg Extension
2
10-12 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
74%
2
Romanian Deadlift (Barbell)
2
6-8 reps
74%
3
Leg Extension
2
10-12 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
74%
2
Romanian Deadlift (Barbell)
2
6-8 reps
74%
3
Leg Extension
2
10-12 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-8 reps
RPE 8
2
Pec Deck (Machine)
1
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8
5A
Upright Row (Cable)
1
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
1
12 reps
RPE 9
6A
Rear Delt Fly (Cable)
1
8-10 reps
RPE 9
6B
Alternating Dumbbell Curl
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8
2
Pec Deck (Machine)
2
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8
5A
Upright Row (Cable)
2
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
2
12 reps
RPE 9
6A
Rear Delt Fly (Cable)
1
8-10 reps
RPE 9
6B
Alternating Dumbbell Curl
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8
2
Pec Deck (Machine)
2
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
5A
Upright Row (Cable)
3
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
6B
Alternating Dumbbell Curl
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8
2
Pec Deck (Machine)
2
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
5A
Upright Row (Cable)
3
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
6B
Alternating Dumbbell Curl
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8
2
Pec Deck (Machine)
2
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
5A
Upright Row (Cable)
3
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
6B
Alternating Dumbbell Curl
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8
2
Pec Deck (Machine)
2
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
5A
Upright Row (Cable)
3
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
6B
Alternating Dumbbell Curl
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8
2
Pec Deck (Machine)
2
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
5A
Upright Row (Cable)
3
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
6B
Alternating Dumbbell Curl
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8
2
Pec Deck (Machine)
2
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
5A
Upright Row (Cable)
3
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
12 reps
RPE 9
6A
Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
6B
Alternating Dumbbell Curl
2
12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 3
1
Hack Squat
1 Set
6-8 Reps
74%
2
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
74%
3
Leg Extension
1 Set
10-12 Reps
@9
4
Lying Leg Curl
1 Set
10-12 Reps
@9
Day 4
1
Wide Grip Lat Pulldown
1 Set
6-8 Reps
@8
2
Pec Deck (Machine)
1 Set
10-12 Reps
@9
3
Chest Supported Row (Machine)
1 Set
10-12 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@8
5A
Upright Row (Cable)
1 Set
10-12 Reps
@9
5B
Tricep Extension (Cable)
1 Set
12 Reps
@9
6A
Rear Delt Fly (Cable)
1 Set
8-10 Reps
@9
6B
Alternating Dumbbell Curl
1 Set
12 Reps
@9
Day 2
1
Seated Wide-Grip Row (Cable)
1 Set
6-8 Reps
@8
2
Incline Chest Fly (Dumbbell)
1 Set
10-12 Reps
@9
3
Lat Pulldown (Close Grip)
1 Set
10-12 Reps
@9
4
Dip (Weighted)
1 Set
6-8 Reps
@8
5A
Lateral Raise (Machine)
1 Set
8-10 Reps
@9
5B
Overhead Tricep Extension (Cable)
1 Set
12 Reps
@9
6A
Face Pull
1 Set
10 Reps
@9
6B
Bicep Curl (Cable)
1 Set
12 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
3-5 Reps
82%
2
Single Leg Press
1 Set
10 Reps
@9
3
Calf Raise (Leg Press)
1 Set
8-10 Reps
@9
4
Leg Curl
1 Set
10-12 Reps
@9
5
Leg Extension
1 Set
10-12 Reps
@9