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Lyle 6 Day
Bulking
Intermediate
Machine strength
Plan Details
The Lyle 6 Day routine by Brendan Dolan is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Lower Heavy
Est. 49 min
10 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Medicine Ball Two-Arm Overhead Throw
2 Sets x 8 Reps
Dumbbell Side Bend
2 Sets x 8 Reps
Weight Plate Rotation
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Wed
Upper Medium
Est. 43 min
8 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Pull-Up
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Barbell Tricep Extension
2 Sets x 12 Reps
Thu
Lower Medium
Est. 49 min
10 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Medicine Ball Two-Arm Overhead Throw
2 Sets x 8 Reps
Dumbbell Side Bend
2 Sets x 8 Reps
Weight Plate Rotation
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Fri
Upper Light
Est. 43 min
8 exercises
Barbell Bench Press
2 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Scapular Pullup
2 Sets x 12 Reps
Barbell Shoulder Press
2 Sets x 12 Reps
Cable Reverse Fly
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Barbell Tricep Extension
2 Sets x 12 Reps
Sat
Lower Light
Est. 49 min
10 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Medicine Ball Two-Arm Overhead Throw
2 Sets x 8 Reps
Dumbbell Side Bend
2 Sets x 8 Reps
Weight Plate Rotation
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Sun
Upper Heavy
Est. 42 min
8 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Pull-Up
2 Sets x 8 Reps
Dumbbell Shoulder Press (Stability Ball)
2 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Barbell Tricep Extension
2 Sets x 12 Reps
