The Pit V1

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