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The Pit V1
by Tanner W.
4 athletes joined
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
Level
Intermediate, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 25, 2024 02:32
Last Edited
May 26, 2024 03:30
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Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
70%
3
Bench Press (Wide Grip)
4 Sets
6-10 Reps
4
Lat Pulldown
5 Sets
8-12 Reps
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-15 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
1 Set
AMRAP
70%
3
Squat (Paused)
4 Sets
6-10 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Leg Curl
3 Sets
8-12 Reps
6
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Tempo Overhead Press
4 Sets
6-10 Reps
4
Bent Over Row (Barbell)
5 Sets
8-10 Reps
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
AMRAP
70%
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Leg Curl
3 Sets
8-12 Reps
6
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 5
1
Hammer Curl
4 Sets
8-12 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3
Preacher Curl (Barbell)
4 Sets
8-12 Reps
4
Tricep Extension (Barbell)
4 Sets
8-12 Reps
5
Upright Row (Barbell)
3 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Wide Grip)
4 Sets
6-10 Reps
3
Lat Pulldown
5 Sets
8-12 Reps
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
4 Sets
6-10 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tempo Overhead Press
4 Sets
6-10 Reps
3
Bent Over Row (Barbell)
5 Sets
8-10 Reps
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
12-15 Reps
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 5
1
Hammer Curl
4 Sets
8-12 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3
Preacher Curl (Barbell)
4 Sets
8-12 Reps
4
Tricep Extension (Barbell)
4 Sets
8-12 Reps
5
Upright Row (Barbell)
3 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Wide Grip)
4 Sets
6-10 Reps
3
Lat Pulldown
5 Sets
8-12 Reps
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
4 Sets
6-10 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tempo Overhead Press
4 Sets
6-10 Reps
3
Bent Over Row (Barbell)
5 Sets
8-10 Reps
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
6
Face Pull
4 Sets
12-15 Reps
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 5
1
Hammer Curl
4 Sets
8-12 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3
Preacher Curl (Barbell)
4 Sets
8-12 Reps
4
Tricep Extension (Barbell)
4 Sets
8-12 Reps
5
Upright Row (Barbell)
3 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP