BBB
Bulking
Intermediate
Barbell
Plan Details
The BBB routine by ttrusty is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Press
Est. 64 min
8 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Push Press
2 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Bench Rows
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Day 2
Dead
Est. 60 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Plank
4 Sets
Sit-Up
1 Set x 75 Reps
Side Bridge
3 Sets
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Day 3
Bench
Est. 63 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Day 4
Squat
Est. 68 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Plank
4 Sets
Crunch
1 Set x 75 Reps
Reverse Crunch
1 Set x 75 Reps
Dumbbell Seated Tricep Press
5 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Day 8
vol #2
Est. 57 min
8 exercises
Dumbbell Inside Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Rows
3 Sets x 10 Reps
Dumbbell Decline Bench Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Day 8
vol #1
Est. 59 min
9 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
2 Sets x 8 Reps
Barbell Push Press
2 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 14 Reps
