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The Pit V2
by Tanner W.
1 athletes joined
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
Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
50 minutes
Created
Apr 23, 2024 04:57
Last Edited
May 07, 2024 02:24
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Week 1
1 / 10 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
6 Reps
65%
2
Overhead Press (Barbell)
1 Set
AMRAP
3
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Hammer Curl
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Squat (Smith Machine)
4 Sets
8-12 Reps
4A
Leg Curl
4 Sets
8-12 Reps
4B
Leg Extension
4 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)
4 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
8-12 Reps
4B
Leg Curl
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 5
1A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
2
Upright Row (Barbell)
4 Sets
10-15 Reps
3A
Hammer Curl
4 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Squat (Smith Machine)
4 Sets
8-12 Reps
4A
Leg Curl
4 Sets
8-12 Reps
4B
Leg Extension
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
8-12 Reps
4B
Leg Curl
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
6 Reps
65%
2
Overhead Press (Barbell)
1 Set
AMRAP
3
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Hammer Curl
3 Sets
8-12 Reps
7
Face Pull
4 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)
4 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 5
1A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
2
Upright Row (Barbell)
4 Sets
10-15 Reps
3A
Hammer Curl
4 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 5
1A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
2
Upright Row (Barbell)
4 Sets
10-15 Reps
3A
Hammer Curl
4 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
4 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)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6B
Hammer Curl
2 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4A
Leg Curl
2 Sets
8-12 Reps
4B
Leg Extension
2 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)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4A
Leg Extension
2 Sets
8-12 Reps
4B
Leg Curl
2 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 5
1A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
2
Upright Row (Barbell)
4 Sets
10-15 Reps
3A
Hammer Curl
4 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Overhead Press (Barbell)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
3
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Hammer Curl
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Squat (Smith Machine)
4 Sets
8-12 Reps
4A
Leg Curl
4 Sets
8-12 Reps
4B
Leg Extension
4 Sets
8-12 Reps
5
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
65%
3
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Preacher 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
65%
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
8-12 Reps
4B
Leg Curl
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 1
1
Overhead Press (Barbell)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
3
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Hammer Curl
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Squat (Smith Machine)
4 Sets
8-12 Reps
4A
Leg Curl
4 Sets
8-12 Reps
4B
Leg Extension
4 Sets
8-12 Reps
5
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
65%
3
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Preacher 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
65%
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
8-12 Reps
4B
Leg Curl
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 5
1A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
2
Upright Row (Barbell)
4 Sets
10-15 Reps
3A
Hammer Curl
4 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Overhead Press (Barbell)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
3
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Hammer Curl
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Squat (Smith Machine)
4 Sets
8-12 Reps
4A
Leg Curl
4 Sets
8-12 Reps
4B
Leg Extension
4 Sets
8-12 Reps
5
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
65%
3
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Preacher 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
65%
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
8-12 Reps
4B
Leg Curl
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 5
1A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
2
Upright Row (Barbell)
4 Sets
10-15 Reps
3A
Hammer Curl
4 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Overhead Press (Barbell)
5 Sets
4 Reps
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
3
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Hammer Curl
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
4 Reps
75%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Squat (Smith Machine)
4 Sets
8-12 Reps
4A
Leg Curl
4 Sets
8-12 Reps
4B
Leg Extension
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
4 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Hammer Curl
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
5 Sets
4 Reps
75%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
8-12 Reps
4B
Leg Curl
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 5
1A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
2
Upright Row (Barbell)
4 Sets
10-15 Reps
3A
Hammer Curl
4 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 5
1A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
2
Upright Row (Barbell)
4 Sets
10-15 Reps
3A
Hammer Curl
4 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Overhead Press (Barbell)
5 Sets
4 Reps
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
3
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Hammer Curl
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
4 Reps
75%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Squat (Smith Machine)
4 Sets
8-12 Reps
4A
Leg Curl
4 Sets
8-12 Reps
4B
Leg Extension
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
4 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Hammer Curl
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
5 Sets
4 Reps
75%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
8-12 Reps
4B
Leg Curl
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 1
1
Overhead Press (Barbell)
5 Sets
4 Reps
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
3
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Hammer Curl
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
4 Reps
75%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Squat (Smith Machine)
4 Sets
8-12 Reps
4A
Leg Curl
4 Sets
8-12 Reps
4B
Leg Extension
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
5 Sets
4 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Hammer Curl
3 Sets
8-12 Reps
7
Face Pull
4 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
5 Sets
4 Reps
75%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4A
Leg Extension
4 Sets
8-12 Reps
4B
Leg Curl
4 Sets
8-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 5
1A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
2
Upright Row (Barbell)
4 Sets
10-15 Reps
3A
Hammer Curl
4 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Overhead Press (Barbell)
1 Set
AMRAP
95%
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
6
Hammer Curl
2 Sets
10-15 Reps
7
Face Pull
2 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
95%
2
Squat (Smith Machine)
2 Sets
8-12 Reps
3
Leg Curl
2 Sets
8-12 Reps
4
Leg Extension
2 Sets
8-12 Reps
5
Abs Crunch (Weighted)
1 Set
10-20 Reps
Day 3
1
Bench Press (Barbell)
1 Set
AMRAP
95%
2
Overhead Press (Dumbbell)
2 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
6
Preacher Curl (Barbell)
2 Sets
10-15 Reps
7
Face Pull
2 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
1 Set
AMRAP
95%
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Abs Crunch (Weighted)
2 Sets
10-20 Reps