Four upper/lower sessions
The included schedule has four training days per week, split between upper- and lower-body sessions.
Intermediate hypertrophySupports progression engine
Lyle McDonald Generic Bulking Routine (GBR)
The standard four-day upper/lower template: eight weeks of training followed by a two-week deload. Preview the stored plan and log each session in IronFlow.
- Days / week
- 4
- Weeks
- 10
- Level
- Intermediate
- Focus
- Hypertrophy
[Fit check]
Is Lyle McDonald Generic Bulking Routine (Standard) right for you?
Plan profile: Level Intermediate · Focus Hypertrophy · Training days per week: 4. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Hypertrophy · Training days per week: 4
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Cable, Machine
[Plan at a glance]
Plan at a glance
An upper/lower routine progresses for eight weeks, followed by a two-week deload. This is the default variant.
Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbellCableMachine
[What you are committing to]
- Days / week
- Training days each week: 4
- Weeks
- Planned weeks: 10
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
10
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
[What is Lyle McDonald's Generic Bulking Routine?]
The Generic Bulking Routine (GBR) is an intermediate hypertrophy plan organized around upper- and lower-body sessions. The standard IronFlow template stores a 10-week block: eight training weeks followed by two deload weeks.
[Follow the standard GBR structure]
Follow the standard GBR structure
Clear rep ranges
The stored template uses 6 reps for main lifts, 10 for secondary lifts, and 12 for direct arm work.
Ten-week template
Preview eight weeks of training followed by the two-week deload recorded in this version.
[Compare]
Compare this program with nearby alternatives
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[Relevant alternatives]
Compare the closest fits
These plans share some of this plan's schedule, goal, experience, or equipment profile.
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
Monday - Lower
6 exercises
Squat
3 x 6-8
Quads
Stiff-Leg Deadlift or Leg Curl
3 x 6-8
Hamstrings
Leg Press
2 x 10-12
Quads
Another Leg Curl
2 x 10-12
Hamstrings
Standing Calf Raise
3 x 6-8
Calves
Seated Calf Raise
2 x 10-12
Calves
Day 2
Tuesday - Upper
6 exercises
Bench Press
3 x 6-8
Chest
Row
3 x 6-8
Back
Incline Bench or Shoulder Press
2 x 10-12
Shoulders
Pulldown or Chin-Ups
2 x 10-12
Back
Triceps (Direct Isolation)
1 x 12-15
Triceps
Biceps (Direct Isolation)
1 x 12-15
Biceps
Day 3
Thursday - Lower
6 exercises
Squat
3 x 6-8
Quads
Stiff-Leg Deadlift or Leg Curl
3 x 6-8
Hamstrings
Leg Press
2 x 10-12
Quads
Another Leg Curl
2 x 10-12
Hamstrings
Standing Calf Raise
3 x 6-8
Calves
Seated Calf Raise
2 x 10-12
Calves
Day 4
Friday - Upper
6 exercises
Bench Press
3 x 6-8
Chest
Row
3 x 6-8
Back
Incline Bench or Shoulder Press
2 x 10-12
Shoulders
Pulldown or Chin-Ups
2 x 10-12
Back
Triceps (Direct Isolation)
1 x 12-15
Triceps
Biceps (Direct Isolation)
1 x 12-15
Biceps
[Progression contract]
How it progresses
When it changes
after each completed week · when all sets reach the top of the rep range
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Lyle McDonald GBR questions
GBR stands for Generic Bulking Routine. This IronFlow page uses the standard upper/lower hypertrophy variant listed in the program catalog.
The included version has four training days per week and stores 10 weeks: eight training weeks and two deload weeks.
No. It is the standard variant represented by this IronFlow template. Exercise choices and details can differ across published or customized versions, so compare this schedule with the version you intend to run.
[Use this plan]