Who Is This Program For?
Lyle's generic bulking routine is perfect for intermediate and advanced trainee's who are in tune with their bodies capactiy to tolerate volume, intensity, and have a good indication of where their strength levels and recovery abilities lie.
General newbies, it is not. Newbies would be better advised following a basic 5 x 5 or Strating Strength program focused on linear progression.
Below, I've copied what he calls his "Generic Bulking Routine" for your viewing pleasure. First, a brief synopsis from the man himself on the program design;
"My generic bulking program is stock in the middle because I’m a middle of the road kind of guy. I generically like to see a body part hit about 2X/week with slightly lowered intensity (relative to DC) although higher than Bryan’s HST. I recommend about a rep short of failure so that the volume (which is higher per workout than either DC or HST) can be accomplished. I’m trying to strike a volume between the issues of frequency (for gene expression and protein synthesis), recovery (failure training can burn people out) and progression (I want to see the poundages going up consistently over the cycle)."
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′
Flat bench: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
"For the Thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-1"
Is this Program for You?
I'm a big fan of Lyle's bulking routine, because it is flexible, and allows you to select which days you train. You do not have to follow the standard Monday/Tue/Thurs/Fri split; rather, you can separate it into the days best for you to train. Bear in mind that this may impact your recovery abilities if you deviate too much from the original plan. You can also switch this into a three day per week program - just hit the next consecuitive workout at the beginning of the next week, or whenever you decide to train. Use your intuition.
If you want to get bigger and add muscle, this program is definitely for you. It allows variety, the movements aren't set in stone, and the only principles you have to follow are the same as with any bulking program;
- Progressively add weight to your exercises to stimulate growth
- Provide a surplus of calories to stimulate a change in muscle mass
Enjoy the program, and if you've got any questions, feel free to post them in this thread!