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The Mountain
by Tanner W.
Program Description
Peaking program. Can be ran by itself or after 1-2 cycles of The Pit V2. You can use the Amrap test on week 6 for your e1rm or add another week to test your 1rm. Same principles from the Pit and The Pit v2 when it comes to adding weight each week. The secondary movements for each workout can be replaced by targeted variation with the same rep range and sets. For example. Bench first day your secondary movement will be the OHP, or you can do OHP Pin press, Tempo, Pause, etc. this will go for every secondary movement. It is not need but can help get past weak points. The volume is adjusted automatically to make up for the intensity of the main movement. There is hardly any accessories to allow for extra recovery and intensity in the Big 4. DO NOT DELOAD DURING THIS.
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Apr 25, 2024 04:48
Last Edited
May 07, 2024 10:32
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
2 Reps
85%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
4 Sets
4-6 Reps
@7
4
Bench Press (Barbell)
3 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
2 Reps
85%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
4 Sets
4-6 Reps
@7
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
4 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
2 Reps
85%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
4 Sets
4-6 Reps
@7
4
Overhead Press (Barbell)
3 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
2 Reps
85%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
@7
4
Squat (Barbell)
3 Sets
10 Reps
5
Chest Supported Row (Machine)
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
2 Reps
85%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
3 Sets
4-6 Reps
@7
4
Deadlift (Barbell)
3 Sets
8 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Reps
85%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
3 Sets
4-6 Reps
@7
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
2 Sets
2 Reps
85%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@7
4
Squat (Barbell)
3 Sets
8 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
2 Reps
85%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
3 Sets
4-6 Reps
@7
4
Bench Press (Barbell)
3 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
85%
2
Overhead Press (Barbell)
2 Sets
4-6 Reps
@7
3
Bench Press (Barbell)
2 Sets
6 Reps
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
85%
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@7
3
Squat (Barbell)
2 Sets
6 Reps
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
85%
2
Bench Press (Barbell)
2 Sets
4-6 Reps
@7
3
Overhead Press (Barbell)
2 Sets
6 Reps
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
85%
2
Squat (Barbell)
2 Sets
4-6 Reps
@7
3
Deadlift (Barbell)
2 Sets
6 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
1 Reps
90%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Squat (Barbell)
4 Sets
4-6 Reps
@8
4
Deadlift (Barbell)
3 Sets
8 Reps
5
Lat Pulldown
4 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
1 Reps
90%
2
Overhead Press (Barbell)
1 Set
AMRAP
90%
3
Bench Press (Barbell)
4 Sets
4-6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
1 Reps
90%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
@8
4
Squat (Barbell)
3 Sets
8 Reps
5
Chest Supported Row (Machine)
4 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
1 Reps
90%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Overhead Press (Barbell)
4 Sets
4-6 Reps
@8
4
Bench Press (Barbell)
3 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Reps
90%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Overhead Press (Barbell)
3 Sets
4-6 Reps
@8
4
Bench Press (Barbell)
3 Sets
6 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Reps
90%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@8
4
Squat (Barbell)
3 Sets
6 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
2 Sets
1 Reps
90%
2
Overhead Press (Barbell)
1 Set
AMRAP
90%
3
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
1 Reps
90%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Squat (Barbell)
3 Sets
4-6 Reps
@8
4
Deadlift (Barbell)
3 Sets
6 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
90%
2
Overhead Press (Barbell)
2 Sets
4-6 Reps
@8
3
Bench Press (Barbell)
2 Sets
4 Reps
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@8
3
Squat (Barbell)
2 Sets
4 Reps
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
90%
2
Bench Press (Barbell)
2 Sets
4-6 Reps
@8
3
Overhead Press (Barbell)
2 Sets
4 Reps
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Squat (Barbell)
2 Sets
4-6 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
4
Lat Pulldown
2 Sets
8-12 Reps