logo
BoostcampPNG

Lyle McDonald GBR

by null
3 athletes joined

Program Description

My take on Lyle’s gbr

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 10, 2025 02:42
  • Last Edited
    Nov 27, 2025 04:42

Summary

Transform your physique with the Lyle McDonald GBR program, a comprehensive 6-week training plan designed for serious lifters. Committing just 4 days a week, you'll engage in a variety of targeted exercises, including weighted dips and cable rows, to build strength and muscle across all major muscle groups. This program utilizes supersets to maximize efficiency and intensity, ensuring you make the most of your gym time. Get ready to push your limits and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.4%
Triceps
10.8%
Quadriceps
10.4%
Hamstrings
9.5%
Biceps
8.3%
Front Delts
8.1%
Lats
7.4%
Chest
7.4%
Middle Delts
7.4%
Glutes
5.3%
Rear Delts
4.4%
Lower Back
3.5%
Abs
1.7%
Forearms
1%
Abductors
0.4%
Calves
0.2%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
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
Leg Press
2
6-8 reps
70%
3
Leg Curl
1
10-15 reps
RPE 8
4
Leg Extension
1
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
82%
2
Leg Press
2
6-8 reps
70%
3
Leg Curl
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
82%
2
Leg Press
2
6-8 reps
70%
3
Leg Curl
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
82%
2
Leg Press
2
6-8 reps
70%
3
Leg Curl
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
82%
2
Leg Press
2
6-8 reps
70%
3
Leg Curl
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
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
Dip (Weighted)
2
6-8 reps
RPE 8
3
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 9
4
Pec Deck (Machine)
1
10-12 reps
RPE 9
5A
Lateral Raise (Machine)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
6A
Face Pull
1
-
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
2
Dip (Weighted)
2
6-8 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Pec Deck (Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Machine)
3
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6A
Face Pull
2
-
6B
Bicep Curl (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
2
Dip (Weighted)
2
6-8 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Pec Deck (Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Machine)
3
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6A
Face Pull
2
-
6B
Bicep Curl (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
2
Dip (Weighted)
2
6-8 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Pec Deck (Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Machine)
3
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6A
Face Pull
2
-
6B
Bicep Curl (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
2
Dip (Weighted)
2
6-8 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Pec Deck (Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Machine)
3
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6A
Face Pull
2
-
6B
Bicep Curl (Cable)
2
15 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 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
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3
Push Up
1
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
5A
Upright Row (Cable)
2
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
2
15 reps
RPE 9
6A
Rear Delt Fly (Cable)
1
10-12 reps
RPE 9
6B
Alternating Dumbbell Curl
1
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3
Push Up
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5A
Upright Row (Cable)
3
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
15 reps
RPE 9
6A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
6B
Alternating Dumbbell Curl
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3
Push Up
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5A
Upright Row (Cable)
3
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
15 reps
RPE 9
6A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
6B
Alternating Dumbbell Curl
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3
Push Up
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5A
Upright Row (Cable)
3
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
15 reps
RPE 9
6A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
6B
Alternating Dumbbell Curl
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3
Push Up
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5A
Upright Row (Cable)
3
10-12 reps
RPE 9
5B
Tricep Extension (Cable)
3
15 reps
RPE 9
6A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
6B
Alternating Dumbbell Curl
2
15 reps
RPE 9
Week 1
1 / 6 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