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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
    Jul 29, 2024 06:01
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 Curl
2 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 Curl
2 Sets
8-12 Reps
8
Face Pull
2 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Leg Press
2 Sets
8-12 Reps
4A
Leg Curl
3 Sets
8-12 Reps
4B
Leg Extension
3 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 Extension
3 Sets
8-12 Reps
4B
Leg Curl
3 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 Pull
2 Sets
10-20 Reps