Lowell's 4 day split (Lyle McDonald's GBR customised)
Bulking
Intermediate
Machine strength
Plan Details
The Lowell's 4 day split (Lyle McDonald's GBR customised) routine by lowellb123 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is my own modified version of Lyle McDonald's Generic Bulking routine. Where as usually it would be the same workout twice a week, I'm easily bored so I've mixed it up a bit! Personally I use dumbbells just as a matter of preference, due to shoulder pain when benching with a barbell.
Routine detail
Mon
Lower (A)
Est. 80 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Tue
Upper (A)
Est. 79 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Thu
Lower (B)
Est. 80 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Fri
Upper (B)
Est. 86 min
7 exercises
Machine Reverse T Bar Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
