Program Description
Same principles with adjusting your Main Lift every week like in The Pit. 10 week is optional or just pick a day to retest your 1rm on your lifts to run another cycle. You can run this as many times. You can run this 1-2 times and then do The Mountain to help peak your 1rm
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedApr 23, 2024 04:57
- Last EditedJun 18, 2025 07:47
Summary
**The Pit V2** is a comprehensive 10-week strength training program designed for serious lifters looking to push their limits. With five training days each week, you'll engage in a variety of compound and isolation exercises, including barbell overhead presses, deadlifts, and machine rows, targeting all major muscle groups. This program emphasizes progressive overload and includes both AMRAP and rep range sets to maximize your strength gains. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
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
-
7A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7B
Hammer Curl
2
8-12 reps
-
8
Face Pull
2
10-20 reps
-
Day 1
#
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
-
7A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7B
Hammer Curl
2
8-12 reps
-
8
Face Pull
2
10-20 reps
-
Day 1
#
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
-
7A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7B
Hammer Curl
2
8-12 reps
-
8
Face Pull
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
95%
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Hammer Curl
2
10-15 reps
-
7
Face Pull
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Leg Press
2
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Leg Press
2
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Leg Press
2
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Squat (Smith Machine)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Abs Crunch (Weighted)
1
10-20 reps
-
Day 3
#
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
-
Day 3
#
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
-
Day 3
#
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Preacher Curl (Barbell)
2
10-15 reps
-
7
Face Pull
2
10-20 reps
-
Day 4
#
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
-
4A
Leg Extension
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
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
-
4A
Leg Extension
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
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
-
4A
Leg Extension
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Abs Crunch (Weighted)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
3A
Hammer Curl
2
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
3A
Hammer Curl
2
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
3A
Hammer Curl
2
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Week 1
1 / 10 Weeks
Day 5
1A
Preacher Curl (Barbell)2 Sets
8-12 Reps
-
1B
V-Handle Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
2
Upright Row (Barbell)2 Sets
10-15 Reps
-
3A
Hammer Curl2 Sets
8-12 Reps
-
3B
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)2 Sets
AMRAP
-
Day 1
1
Overhead Press (Barbell)3 Sets
6 Reps
65%
2
Overhead Press (Barbell)1 Set
AMRAP
-
3
Incline Bench Press (Barbell)2 Sets
5-10 Reps
-
4
Chest Supported Row (Machine)2 Sets
8-12 Reps
-
5
Chest Fly (Cable)2 Sets
5-10 Reps
-
6
Lat Pulldown (Close Grip)2 Sets
8-12 Reps
-
7A
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-
7B
Hammer Curl2 Sets
8-12 Reps
-
8
Face Pull2 Sets
10-20 Reps
-
Day 2
1
Deadlift (Barbell)3 Sets
6 Reps
65%
2
Deadlift (Barbell)1 Set
AMRAP
65%
3
Leg Press2 Sets
8-12 Reps
-
4A
Leg Curl3 Sets
8-12 Reps
-
4B
Leg Extension3 Sets
8-12 Reps
-
5
Abs Crunch (Weighted)3 Sets
8-15 Reps
-
Day 4
1
Squat (Barbell)3 Sets
6 Reps
65%
2
Squat (Barbell)1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
-
4A
Leg Extension3 Sets
8-12 Reps
-
4B
Leg Curl3 Sets
8-12 Reps
-
5
Abs Crunch (Weighted)3 Sets
10-20 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
6 Reps
65%
2
Bench Press (Barbell)1 Set
AMRAP
65%
3
Overhead Press (Dumbbell)2 Sets
5-10 Reps
-
4
Lat Pulldown (Close Grip)2 Sets
8-12 Reps
-
5
Standing Behind Neck Shoulder Press (Barbell)2 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)2 Sets
8-12 Reps
-
7
Tricep Extension (Barbell)2 Sets
8-12 Reps
-
8
Preacher Curl (Barbell)2 Sets
8-12 Reps
-
9
Face Pull2 Sets
10-20 Reps
-