The Pit V1

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.

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Week 1

Week 2

Week 3

Overhead Press (Barbell)

Bench Press (Wide Grip)

Lat Pulldown

Tricep Extension (Cable)

Bicep Curl (Barbell)

Face Pull

Deadlift (Barbell)

Squat (Paused)

Leg Extension

Leg Curl

Abs Crunch (Weighted)

Bench Press (Barbell)

Tempo Overhead Press

Bent Over Row (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Hammer Curl

Tricep Pushdown (Cable)

Preacher Curl (Barbell)

Tricep Extension (Barbell)

Upright Row (Barbell)

Lateral Raise (Dumbbell)

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