Lyle McDonald Generic Bulking Routine

Compiled By Alisenon Jan ‘09

Table of contents

1. The basics

1. 1.1  Lyles Bulking Routine – The basic setup
2. 1.2  Consider this: the routine is called the generic BULKING routine and not the generic

   STRENGTH routine!

3. 1.3  What does 3-4 in the routine description mean?
4. 1.4  How much gain can I expect as a natural on this routine?
5. 1.5  And what about the gains for a female?
6. 1.6  So I got that cardio has benefits on a bulk. Why so?

8. 1.8  How to warmup for this routine?
9. 1.9  Which rep cadence should I use?

2. Programming this routine: cycle length, progression, specialization, …

1. 2.1  How would a basic cycle with run-up, progression and deload look like?
2. 2.2  So why does the generic deloading protocol reduce intensity rather than volume?
3. 2.3  So how do I progress from cycle to cycle? How do I emphasize strength?
4. 2.4  I am a bodybuilder, do I have to do pure strength work at all?
5. 2.5  How much volume should I do on the lower rep routine variations.