The Pit V2

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

Lat Pulldown (Close Grip)

Overhead Tricep Extension (Cable)

Hammer Curl

Face Pull

Deadlift (Barbell)

Squat (Smith Machine)

Leg Curl

Leg Extension

Abs Crunch (Weighted)

Bench Press (Barbell)

Overhead Press (Dumbbell)

Preacher Curl (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Upright Row (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Leg Press

Standing Behind Neck Shoulder Press (Barbell)

Tricep Extension (Barbell)

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