Try this 4-day hypertrophy routine

Especially for intermediate lifters who want something new.

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July 31, 2026 6:31pm EDT

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Matte tone:

Hey there,

Most beginner workout routines work well—until they don’t.

After your newbie gains taper off, you usually need more volume and structure to keep gaining muscle and strength.

Lyle McDonald’s “Generic Bulking Routine” gives you both.

It’s a flexible 4-day upper-lower program for intermediate lifters that trains each major muscle group twice per week, provides enough weekly volume to grow, and uses a clear progression system so you know when to add reps or weight.

Here’s how to run it, including the workouts, schedule, rest times, progression plan, deloads, and what to change if you can’t recover:

Enjoy!

Mike Matthews
Founder of Legion

P.S. Despite the name, you can use this routine while cutting—but you’ll probably need to reduce the volume, frequency, or both. The guide explains how.

P.P.S. ICYMI, here are a few popular articles that I've recently published over on my blog:

1. 10 Healthy Grilling Recipes to Try This Summer

2. How Quickly Do You Lose Muscle When You Stop Training?

3. The Best Way to Do Dumbbell Lateral Raises for Defined Delts