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Doubles Split
by Austin W.
Program Description
A 3 day of week push/pull/legs program that hits each muscle group twice a week!
Program Overview
Level
Novice, Intermediate
Goal
Bodyweight Fitness, Athletics, Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 12, 2024 02:41
Last Edited
May 08, 2024 02:25
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Week 1
1 / 12 Weeks
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7