GBR keeps the weekly rhythm consistent
Its standard upper/lower setup makes exercise progression and a later deload easy to organize.
Program comparison
Lyle GBR vs PHUL
Both use four weekly sessions, but GBR emphasizes repeatable upper/lower progression while PHUL separates power and hypertrophy days.
[Program]
Supports progression engine
Lyle McDonald Generic Bulking Routine (Standard)
The standard four-day GBR: eight weeks of upper/lower work followed by a two-week deload.
4 criteria.daysShort10 criteria.weeksShort
[Program]
PHUL
A 4-day powerbuilding split that rotates upper/lower power sessions with hypertrophy work.
4 criteria.daysShort12 criteria.weeksShort
[Comparison]
How GBR and PHUL differ
Use the comparison to choose between a straightforward bulking progression and a more explicit powerbuilding split.
Criteria
Lyle McDonald Generic Bulking Routine (Standard)
PHUL
Primary focus
Hypertrophy
Strength
Typical level
Intermediate
Intermediate
Training frequency
Training days per week: 4
Training days per week: 4
Program length
Program length in weeks: 10
Program length in weeks: 12
[Compare the weekly shape]
Compare the weekly shape
The lines show planned work sets across the stored weeks, while the timelines make each program’s length easy to scan.
Weekly volume comparison
planned work sets
Lyle McDonald Generic Bulking Routine (Standard)PHUL
Program length
Lyle McDonald Generic Bulking Routine (Standard)
10weeks
PHUL
12weeks
PHUL separates heavy and high-volume work
Power days and hypertrophy days give each quality a distinct place in the week.
Both fit lifters with four reliable training days
Choose GBR for simplicity or PHUL when you want the week to signal strength versus size more clearly.
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