Build muscle as a intermediate lifter. Lyle's template is followed to a tee, however I have swapped some movements to ones I like. Feel free to do the same, but keep the prime movers in their respective places!

Generic Bulking Routine (Lyle McDonald)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Larsen Press (Smith Machine)

Seated Row (Cable)

Pec Deck (Machine)

Pullover (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Preacher Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Upper A

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Calf Raise (Leg Press)

Wrist Curls

Cable Crunch

Hyperextension

Lower A

T-Bar Row

Incline Bench Press (Dumbbell)

Underhand Lat Pulldown

AD Press (Smith Machine)

Bicep Curl (EZ Bar)

JM Press (Smith Machine)

Upper B

Belt Squat

Lying Leg Curl

Lower B

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