I’m opening this thread about Lyle McDonald’s GBR routine to get your input on a few specific questions. But feel free to share anything related to this routine: your experiences with the program, any tweaks you think work well, constructive feedback, or whatever else comes to mind. I’ve posted the routine outline below for anyone who isn’t familiar with it.
The upper body template looks pretty solid to me. My only two concerns are: (1) it doesn’t include an exercise that specifically targets the rear/lateral delts, and (2) if someone chooses to do the shoulder press on both days, I feel that frequency could put too much strain on most people’s shoulders over time. What are your thougths about this?
The lower body template looks as solid as the upper body one to me. But, compound exercises already give me the calf development I want, so I don’t really feel the need for iso work. If you were to drop the calf iso, would you add anything else to the lower body day?
Mon: Lower
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’
Tue: Upper
Flat bench: 3-4X6-8/3’
Row: 3-4X6-8/3’
Incline bench or shoulder press: 2-3X10-12/2’
Pulldown/chin: 2-3X10-12/2’
Triceps: 1-2X12-15/1.5’
Biceps: 1-2X12-15/1.5’
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 1-2X10-12
First program I ran written by someone who knows more than me.
I did the program as written, but kept the rep range high on the calf work and eventually dropped the “another leg curl”. I would sometimes throw in some leg extensions in place of this. I tended to work on the lower end of the set recommendations. On the compound/barbell stuff, I would often pyramid the sets for one top working set.
And band pull aparts, lots of them. I have read of people throwing in lat raises, but I didn’t bother.
Saw plenty of progress, but some of this might have been down to “beginner gains”. As such, I wouldn’t hesitate to recommend it to someone looking to gain and is happy to buy in to an upper/lower routine.
I think it’s a very reasonable program that should lead to great results as long as it’s done with high level of effort and is supported by good nutrition. It’s not overly complicated and should be nice and easy for someone to progress with long term.
Yes, you can do a cut or recomp on the GBR. You reduce the 3-4 sets to 2-3 and the 1-2 sets to 1 set. DO NOT REDUCE THE WEIGHT. The Muscle Building Workout Routine (MBWR) on aworkoutroutine.com is very similar to the GBR. I’ve used both with great results. If you plan on doing cardio, do either routine 3 x a week alternating Upper / Lower workouts.
