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The Pit

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
    May 14, 2025 07:40
  • Last Edited
    Jun 18, 2025 11:49

Summary

Unleash your potential with "The Pit," a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of push, pull, and lower body workouts, utilizing machines and bodyweight exercises to sculpt and strengthen your physique. Each session is meticulously crafted to target key muscle groups, ensuring progressive overload and optimal results. Get ready to push your limits and transform your strength in just three months!
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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)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
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
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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
2
-
4
Leg Curl
2
-
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)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Dip (Bodyweight)
1 Set
-
4
Shoulder Press (Machine)
2 Sets
-
5
Lateral Raise (Machine)
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
Day 2
1
Lat Pulldown
2 Sets
-
2
Single Arm Iso Row
2 Sets
-
3
High Row
2 Sets
-
4
Face Pull
3 Sets
-
5
Preacher Curl
3 Sets
-
6
cable shrug
3 Sets
-
Day 3
1
Leg Press
3 Sets
-
2
Standing Calf Raise
3 Sets
-
3
Leg Extension
2 Sets
-
4
Leg Curl
2 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
Lateral Raise (Machine)
2 Sets
-
6
Reverse Pec Deck
2 Sets
-
7
Tricep Extension (Cable)
2 Sets
-
8
Preacher Curl
2 Sets
-
9
cable shrug
2 Sets
-
Day 5
1
Leg Press
3 Sets
-
2
Standing Calf Raise
3 Sets
-
3
Leg Extension
2 Sets
-
4
Leg Curl
2 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
-