Double Bubble T
General
Intermediate
Barbell
Plan Details
The Double Bubble T routine by Veggie_man_muscle is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full body workout with additional body part focus 2nd workout afterwards on the same day. Also when time is short just stick to the full body session. 2nd session is optional.
Routine detail
Day 1
Full Body 1
Est. 69 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Day 1
Arms
Est. 50 min
8 exercises
EZ Bar Curl
3 Sets x 10,8,6 Reps
Dumbbell Hammer Curl
3 Sets x 10,8,6 Reps
Dumbbell Incline Curl
3 Sets x 10,8,6 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,8,6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10,8,6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10,8,6 Reps
Day 3
Full Body 2
Est. 67 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Pendlay Row
5 Sets x 5 Reps
Chest Dip
5 Sets x 5 Reps
Dumbbell Seated One-Arm Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Day 3
Chest & Back
Est. 65 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,6 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10,8,6 Reps
Barbell Shrug
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Day 5
Full Body 3
Est. 68 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Day 5
Legs
Est. 45 min
6 exercises
Barbell Squat
3 Sets x 10,8,6 Reps
Machine Leg Extension
8 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10,8,6 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Barbell Lunge
3 Sets x 12 Reps
