Day 1
Monday - Lower
6 exercises
Squat
3 x 6-8
Stiff-Leg Deadlift or Leg Curl
3 x 6-8
Leg Press
2 x 10-12
Another Leg Curl
2 x 10-12
Standing Calf Raise
3 x 6-8
Seated Calf Raise
2 x 10-12
Import-ready templateSupports 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. Review the full schedule, then run the template inside IronFlow.
Days / week
4
Weeks
10
Level
Intermediate
Focus
Hypertrophy
Fit check
Is Lyle McDonald Generic Bulking Routine (Standard) right for you?
A Intermediate Hypertrophy plan for 4 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Hypertrophy plan and can train 4 days per week.
Choose another program if
Your schedule or training needs do not match 4 days per week and the listed equipment: Barbell, Dumbbell, Cable, Machine.
Program at a glance
The standard four-day GBR: eight weeks of upper/lower work followed by a two-week deload.
Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbellCableMachine
What you are committing to
Days / week
4 training days each week
Weeks
10 programmed weeks
Sample week
Week 1
Program 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 template
Program length
Each block represents one programmed week
10
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Compare
Compare this program with nearby alternatives
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 2
Tuesday - Upper
6 exercises
Bench Press
3 x 6-8
Row
3 x 6-8
Incline Bench or Shoulder Press
2 x 10-12
Pulldown or Chin-Ups
2 x 10-12
Triceps (Direct Isolation)
1 x 12-15
Biceps (Direct Isolation)
1 x 12-15
Day 3
Thursday - Lower
6 exercises
Squat
3 x 6-8
Stiff-Leg Deadlift or Leg Curl
3 x 6-8
Leg Press
2 x 10-12
Another Leg Curl
2 x 10-12
Standing Calf Raise
3 x 6-8
Seated Calf Raise
2 x 10-12
Day 4
Friday - Upper
6 exercises
Bench Press
3 x 6-8
Row
3 x 6-8
Incline Bench or Shoulder Press
2 x 10-12
Pulldown or Chin-Ups
2 x 10-12
Triceps (Direct Isolation)
1 x 12-15
Biceps (Direct Isolation)
1 x 12-15
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 program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
Questions about Lyle McDonald Generic Bulking Routine (Standard)
The stored template has 4 training days per week. Check the day-by-day preview before you start.
The catalog describes 10 programmed weeks. The schedule preview is generated from the same plan data used in the app.
This template declares a supported progression rule. After the required workout state is complete, IronFlow can use the rule to evaluate the next step.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.