Program Description
Linear programming. 3 week waves. Last set of of the main movement is an amrap. How ever many reps you get above 5 you take the amount of reps and turn to a percentage and add to your next weeks working sets. Example: You got 9 reps on week one amrap. So it’s 4 more than 5. So take 4% of your 1rm and add it to the weight you did that week. Keep doing this each week. At the end of the 3 weeks if you were able to get 5+ reps on the amrap of Week 3 add 5-10lbs for the next cycle Use double progression for isolation movements The structure can also be ran as a 4x6 or even with 65% instead of 70% but utilize the same principles of adding weight each week then resettling at the end of the wave Secondary movements can be swapped out for any variation if that lift. Accessory volume can be adjusted between 2-4.
Program Overview
- LevelIntermediate, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedFeb 25, 2024 02:32
- Last EditedJun 18, 2025 10:27
Summary
Unleash your strength with **The Pit V1**, a dynamic 3-week program designed for serious lifters. Committing to five days a week, you'll tackle a variety of compound and isolation exercises, including barbell overhead presses, deadlifts, and squats, to build muscle and enhance your overall performance. Each session is structured to push your limits and maximize gains, utilizing a full gym setup to ensure you have the tools you need for success. Get ready to transform your physique and elevate your training game!
