The Pit V2
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 6 reps | 65% |
| 2 | Overhead Press (Barbell) | 1 | AMRAP | — |
| 3 | Incline Bench Press (Barbell) | 2 | 5–10 reps | — |
| 4 | Chest Supported Row (Machine) | 2 | 8–12 reps | — |
| 5 | Chest Fly (Cable) | 2 | 5–10 reps | — |
| 6 | Lat Pulldown (Close Grip) | 2 | 8–12 reps | — |
| Superset | ||||
| 7A | Overhead Tricep Extension (Cable) | 2 | 8–12 reps | — |
| 7B | Hammer Curl | 2 | 8–12 reps | — |
| 8 | Face Pull | 2 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6 reps | 65% |
| 2 | Deadlift (Barbell) | 1 | AMRAP | 65% |
| 3 | Leg Press | 2 | 8–12 reps | — |
| Superset | ||||
| 4A | Leg Curl | 3 | 8–12 reps | — |
| 4B | Leg Extension | 3 | 8–12 reps | — |
| 5 | Abs Crunch (Weighted) | 3 | 8–15 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | 65% |
| 2 | Bench Press (Barbell) | 1 | AMRAP | 65% |
| 3 | Overhead Press (Dumbbell) | 2 | 5–10 reps | — |
| 4 | Lat Pulldown (Close Grip) | 2 | 8–12 reps | — |
| 5 | Standing Behind Neck Shoulder Press (Barbell) | 2 | 8–12 reps | — |
| 6 | Chest Supported Row (Machine) | 2 | 8–12 reps | — |
| 7 | Tricep Extension (Barbell) | 2 | 8–12 reps | — |
| 8 | Preacher Curl (Barbell) | 2 | 8–12 reps | — |
| 9 | Face Pull | 2 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | 65% |
| 2 | Squat (Barbell) | 1 | AMRAP | 65% |
| 3 | Romanian Deadlift (Barbell) | 2 | 8–12 reps | — |
| Superset | ||||
| 4A | Leg Extension | 3 | 8–12 reps | — |
| 4B | Leg Curl | 3 | 8–12 reps | — |
| 5 | Abs Crunch (Weighted) | 3 | 10–20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Preacher Curl (Barbell) | 2 | 8–12 reps |
| 1B | V-Handle Tricep Pushdown (Cable) | 2 | 8–12 reps |
| 2 | Upright Row (Barbell) | 2 | 10–15 reps |
| Superset | |||
| 3A | Hammer Curl | 2 | 8–12 reps |
| 3B | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 4 | Lateral Raise (Dumbbell) | 2 | AMRAP |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Pit V2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Pit V2 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Pit V2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
