Lyle McDonald's generic bulking routine

This routine is based on Lyle McDonald's generic bulking routine from 2014 (including later additions from his blog), and is for people mainly focused on muscle growth, with strength as a secondary goal. The key is to gradually increase the weight while using good, standardized form for moderate to high repetitions. **Upper-body days** train the chest, back, shoulders, biceps, and triceps. Biceps and triceps need less direct work because chest and back exercises also train them. **Lower-body days** train the quads, hamstrings, glutes, and calves. **Progression:** Beginners and early intermediates, aim to improve each time you repeat a workout. If progress stalls, check your effort, food, and rest before changing the routine. For intermediates, you already know the drill, progress will be very very slow. Use double progression: add reps until you reach the top of the rep range, then increase the weight. For example: Workout 1: 60 kg × 8, 7, 6, 6 Workout 2: 60 kg × 8, 7, 7, 6 Workout 3: 60 kg × 8, 8, 7, 6 Workout 4: 60 kg × 8, 8, 7, 7 Workout 5: 60 kg × 8, 8, 8, 7 Workout 6: 60 kg × 8, 8, 8, 8 Workout 7: Increase the weight, then work back up from 6 to 8 reps. This routine can be run back to back indefinitely. If there's an exercise that doesn't agree with you, swap it for a similar movement: barbell squat to hack squat, bench press to weighted dips etc.