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The Pit v2

by Eliya A.
1 athletes joined

Program Description

baseline

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 14, 2025 08:05
  • Last Edited
    Aug 14, 2025 09:24

Summary

**The Pit v2** is a dynamic 12-week program designed to elevate your strength and conditioning through a structured 5-day split. Each week, you'll focus on push, pull, and lower body workouts, utilizing a mix of machines and cables to target key muscle groups effectively. This program emphasizes progressive overload, ensuring you build muscle and increase endurance while keeping workouts engaging and challenging. Get ready to transform your physique and push your limits!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
High Row
2
-
4
Chest Supported Row (Machine)
2
-
5
Face Pull
3
-
6
Preacher Curl
2
-
7
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Reverse Pec Deck
2
-
6
Preacher Curl
2
-
7
Tricep Pushdown (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Shoulder Press (Machine)
3 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Tricep Extension (Cable)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Single Arm Iso Row
3 Sets
-
3
High Row
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Face Pull
3 Sets
-
6
Preacher Curl
2 Sets
-
7
Hammer Curl (Cable)
2 Sets
-
Day 3
1
Leg Press
3 Sets
-
2
Standing Calf Raise
3 Sets
-
3
Leg Extension
3 Sets
-
4
Leg Curl
3 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Leg Raise (Captain's Chair)
2 Sets
-
8
Side Crunch (Cable)
2 Sets
-
Day 4
1
Incline Chest Press (Machine)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Single Arm Iso Row
2 Sets
-
5
Reverse Pec Deck
2 Sets
-
6
Preacher Curl
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
Day 5
1
Leg Press
3 Sets
-
2
Standing Calf Raise
3 Sets
-
3
Leg Extension
3 Sets
-
4
Leg Curl
3 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Leg Raise (Captain's Chair)
2 Sets
-
8
Side Crunch (Cable)
2 Sets
-