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Lyle McDonald Bulking Routine
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Weekly Volume Tracker
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Monday: Lower
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Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10Week 11Week 12
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Exercise Movement
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Squat750750750750750750750750750750750750
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SLDL
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Leg Press
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Another Leg Curl
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Calf Raise
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Seated Calf Raises
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16
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Tuesday: Upper
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19
Exercise Movement
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Bench Press
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Row
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Incline Bench or Shoulder Press
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Pulldown/Chin Ups
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Triceps (Direct Isolation Work)
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Biceps (Direct Isolation Work)
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27
Thursday: Lower
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29
30
Exercise MovementVolumeVolumeVolumeVolumeVolumeVolumeVolumeVolumeVolumeVolumeVolumeVolume
31
Squat750750750750750750750750750750750750
32
SLDL
33
Leg Press
34
Another Leg Curl
35
Calf Raise
36
Seated Calf Raises
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Friday: Upper
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40
Exercise MovementVolumeVolumeVolumeVolumeVolumeVolumeVolumeVolumeVolumeVolumeVolumeVolume
41
Bench Press
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Row
43
Incline Bench or Shoulder Press
44
Pulldown/Chin Ups
45
Triceps (Direct Isolation Work)
46
Biceps (Direct Isolation Work)
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48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100