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Lyle McDonald GBR

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Program Description

My take on Lyle’s gbr

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 10, 2025 02:42
  • Last Edited
    Oct 14, 2025 08:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.9%
Upper Back
11.5%
Hamstrings
11.5%
Triceps
9.8%
Front Delts
8.3%
Lats
8.3%
Chest
8.2%
Biceps
7.8%
Glutes
6.3%
Middle Delts
6.1%
Lower Back
4.2%
Rear Delts
3.2%
Abs
2.1%
Abductors
0.5%
Forearms
0.4%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
67%
2
Leg Press
4
6-8 reps
61%
3
Leg Curl
3
10-15 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
75%
2
Leg Press
4
6-8 reps
68%
3
Leg Curl
3
10-15 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
82%
2
Leg Press
4
6-8 reps
74%
3
Leg Curl
3
10-15 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 8
2
Leg Press
4
6-8 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 8
2
Leg Press
4
6-8 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 8
2
Leg Press
4
6-8 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
RPE 6
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
RPE 6
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5A
Lateral Raise (Machine)
4
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Archer Row
4
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5A
Lateral Raise (Machine)
4
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Archer Row
4
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5A
Lateral Raise (Machine)
4
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Archer Row
4
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8.5
5A
Lateral Raise (Machine)
4
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
6A
Archer Row
4
10-12 reps
RPE 9
6B
Bicep Curl (Cable)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8.5
5A
Lateral Raise (Machine)
4
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
6A
Archer Row
4
10-12 reps
RPE 9
6B
Bicep Curl (Cable)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8.5
5A
Lateral Raise (Machine)
4
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
6A
Archer Row
4
10-12 reps
RPE 9
6B
Bicep Curl (Cable)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
61%
2
Romanian Deadlift (Barbell)
4
6-8 reps
61%
3
Leg Extension
3
10-12 reps
RPE 8
4
Lying Leg Curl
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
68%
2
Romanian Deadlift (Barbell)
4
6-8 reps
68%
3
Leg Extension
3
10-12 reps
RPE 8
4
Lying Leg Curl
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
74%
2
Romanian Deadlift (Barbell)
4
6-8 reps
74%
3
Leg Extension
3
10-12 reps
RPE 8
4
Lying Leg Curl
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 6
2
Wide Grip Lat Pulldown
4
6-8 reps
RPE 6
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Push Up
3
10-12 reps
RPE 8
5A
Upright Row (Cable)
4
10-12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Rear Delt Fly (Cable)
4
10-12 reps
RPE 8
6B
Alternating Dumbbell Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Wide Grip Lat Pulldown
4
6-8 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Push Up
3
10-12 reps
RPE 8
5A
Upright Row (Cable)
4
10-12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Rear Delt Fly (Cable)
4
10-12 reps
RPE 8
6B
Alternating Dumbbell Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Push Up
3
10-12 reps
RPE 8
5A
Upright Row (Cable)
4
10-12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Rear Delt Fly (Cable)
4
10-12 reps
RPE 8
6B
Alternating Dumbbell Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Push Up
3
10-12 reps
RPE 8
5A
Upright Row (Cable)
4
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
15 reps
RPE 9
6A
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
6B
Alternating Dumbbell Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Push Up
3
10-12 reps
RPE 8
5A
Upright Row (Cable)
4
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
15 reps
RPE 9
6A
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
6B
Alternating Dumbbell Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Push Up
3
10-12 reps
RPE 8
5A
Upright Row (Cable)
4
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
15 reps
RPE 9
6A
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
6B
Alternating Dumbbell Curl
3
15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Dip (Weighted)
4 Sets
6-8 Reps
@6
2
Seated Wide-Grip Row (Cable)
4 Sets
6-8 Reps
@6
3
Pec Deck (Machine)
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@8
5A
Lateral Raise (Machine)
4 Sets
10-12 Reps
@8
5B
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
6A
Archer Row
4 Sets
10-12 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@6
2
Wide Grip Lat Pulldown
4 Sets
6-8 Reps
@6
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Push Up
3 Sets
10-12 Reps
@8
5A
Upright Row (Cable)
4 Sets
10-12 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@8
6A
Rear Delt Fly (Cable)
4 Sets
10-12 Reps
@8
6B
Alternating Dumbbell Curl
3 Sets
15 Reps
@8
Day 1
1
Deadlift (Barbell)
4 Sets
3-5 Reps
67%
2
Leg Press
4 Sets
6-8 Reps
61%
3
Leg Curl
3 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@8
Day 3
1
Hack Squat
4 Sets
6-8 Reps
61%
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
61%
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
4 Sets
10-12 Reps
@8