Lyles Generic Bulking Routine (U/L)

Build Muscle

4 weeks / 4 days per week

Taken from the old generic bulking routine he wrote.

Reviews

0 reviews

Week 1

Squat

Assistance

3 x 6 reps

RDL (Barbell)

Assistance

3 x 6 reps

45 Degree Leg Press

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Seated • Calf Raise

Assistance

4 x undefined reps

Seated • Crunch

Assistance

3 x 11 reps

Bench Press

Assistance

3 x 4 reps

Bent Over • Row

Assistance

3 x 10 reps

Seated • Shoulder Press

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 11 reps

Overhead • Triceps Extension

Assistance

2 x 12 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

3 x 6 reps

RDL (Barbell)

Assistance

3 x 6 reps

45 Degree Leg Press

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Seated • Calf Raise

Assistance

4 x undefined reps

Seated • Crunch

Assistance

3 x 11 reps

Pull-Up

Assistance

3 x 11 reps

Bench Press

Assistance

3 x 4 reps

Bent Over • Row

Assistance

3 x 10 reps

Single arm cable Lateral Raise

Assistance

3 x 10 reps

Overhead • Triceps Extension

Assistance

2 x 12 reps

Biceps Curl

Assistance

2 x 10 reps

Week 2

Squat

Assistance

3 x 6 reps

RDL (Barbell)

Assistance

3 x 6 reps

45 Degree Leg Press

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Seated • Calf Raise

Assistance

4 x undefined reps

Seated • Crunch

Assistance

3 x 11 reps

Bench Press

Assistance

3 x 4 reps

Bent Over • Row

Assistance

3 x 10 reps

Seated • Shoulder Press

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 11 reps

Overhead • Triceps Extension

Assistance

2 x 12 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

3 x 6 reps

RDL (Barbell)

Assistance

3 x 6 reps

45 Degree Leg Press

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Seated • Calf Raise

Assistance

4 x undefined reps

Seated • Crunch

Assistance

3 x 11 reps

Pull-Up

Assistance

3 x 11 reps

Bench Press

Assistance

3 x 4 reps

Bent Over • Row

Assistance

3 x 10 reps

Single arm cable Lateral Raise

Assistance

3 x 10 reps

Overhead • Triceps Extension

Assistance

2 x 12 reps

Biceps Curl

Assistance

2 x 10 reps

Week 3

Squat

Assistance

3 x 6 reps

RDL (Barbell)

Assistance

3 x 6 reps

45 Degree Leg Press

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Seated • Calf Raise

Assistance

4 x undefined reps

Seated • Crunch

Assistance

3 x 11 reps

Bench Press

Assistance

3 x 4 reps

Bent Over • Row

Assistance

3 x 10 reps

Seated • Shoulder Press

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 11 reps

Overhead • Triceps Extension

Assistance

2 x 12 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

3 x 6 reps

RDL (Barbell)

Assistance

3 x 6 reps

45 Degree Leg Press

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Seated • Calf Raise

Assistance

4 x undefined reps

Seated • Crunch

Assistance

3 x 11 reps

Pull-Up

Assistance

3 x 11 reps

Bench Press

Assistance

3 x 4 reps

Bent Over • Row

Assistance

3 x 10 reps

Single arm cable Lateral Raise

Assistance

3 x 10 reps

Overhead • Triceps Extension

Assistance

2 x 12 reps

Biceps Curl

Assistance

2 x 10 reps

Week 4

Squat

Assistance

3 x 6 reps

RDL (Barbell)

Assistance

3 x 6 reps

45 Degree Leg Press

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Seated • Calf Raise

Assistance

4 x undefined reps

Seated • Crunch

Assistance

3 x 11 reps

Bench Press

Assistance

3 x 4 reps

Bent Over • Row

Assistance

3 x 10 reps

Seated • Shoulder Press

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 11 reps

Overhead • Triceps Extension

Assistance

2 x 12 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

3 x 6 reps

RDL (Barbell)

Assistance

3 x 6 reps

45 Degree Leg Press

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Seated • Calf Raise

Assistance

4 x undefined reps

Seated • Crunch

Assistance

3 x 11 reps

Pull-Up

Assistance

3 x 11 reps

Bench Press

Assistance

3 x 4 reps

Bent Over • Row

Assistance

3 x 10 reps

Single arm cable Lateral Raise

Assistance

3 x 10 reps

Overhead • Triceps Extension

Assistance

2 x 12 reps

Biceps Curl

Assistance

2 x 10 reps

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KeyLifts

Lyles Generic Bulking Routine (U/L)

Build Muscle

4 weeks / 4 days per week

Taken from the old generic bulking routine he wrote.

Reviews

0 reviews

Week 1

Day 1

Squat

RDL (Barbell)

45 Degree Leg Press

Lying • Leg Curl

Seated • Calf Raise

Seated • Crunch

Day 2

Bench Press

Bent Over • Row

Seated • Shoulder Press

Pulldown

Overhead • Triceps Extension

Biceps Curl

Day 3

Squat

RDL (Barbell)

45 Degree Leg Press

Lying • Leg Curl

Seated • Calf Raise

Seated • Crunch

Day 4

Pull-Up

Bench Press

Bent Over • Row

Single arm cable Lateral Raise

Overhead • Triceps Extension

Biceps Curl

Week 2

Day 1

Squat

RDL (Barbell)

45 Degree Leg Press

Lying • Leg Curl

Seated • Calf Raise

Seated • Crunch

Day 2

Bench Press

Bent Over • Row

Seated • Shoulder Press

Pulldown

Overhead • Triceps Extension

Biceps Curl

Day 3

Squat

RDL (Barbell)

45 Degree Leg Press

Lying • Leg Curl

Seated • Calf Raise

Seated • Crunch

Day 4

Pull-Up

Bench Press

Bent Over • Row

Single arm cable Lateral Raise

Overhead • Triceps Extension

Biceps Curl

Week 3

Day 1

Squat

RDL (Barbell)

45 Degree Leg Press

Lying • Leg Curl

Seated • Calf Raise

Seated • Crunch

Day 2

Bench Press

Bent Over • Row

Seated • Shoulder Press

Pulldown

Overhead • Triceps Extension

Biceps Curl

Day 3