Mostly Gas, Some Breaks

by John M.

3 athletes joined

5.0

(1 rating)

Program Description

6 day cycle performed 4 times a week so 3 weeks to complete each workout twice before resetting and new 1 RM or TM.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Athletics, Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
May 20, 2024 03:42
Last Edited
Jun 18, 2025 08:15

Summary

Get ready to push your limits with "Mostly Gas, Some Breaks," a dynamic 3-week program designed to elevate your strength and endurance. Committing to four days a week, you’ll tackle a blend of barbell exercises, including the Bench Press and Barbell Row, strategically structured to maximize muscle engagement and growth. Each session incorporates supersets to keep your heart rate up while building strength, ensuring you stay challenged and motivated throughout. Perfect for lifters looking to ramp up their training intensity and achieve noticeable results!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Hip Thrust (Barbell)

25 reps

20 reps

50%

55%

Squat (Barbell)

1 reps

3 reps

6 reps

8 reps

10 reps

15 reps

90%

80%

70%

65%

60%

50%

Romanian Deadlift (Barbell)

5 reps

6 reps

7 reps

8 reps

65%

Standing Calf Raise

10 reps

20 reps

25 reps

RPE 7

RPE 8

RPE 9.5

Day 1

Single Leg Deadlift

10 reps

60%

65%

Deadlift (Barbell)

3 reps

50%

60%

70%

Sumo Deadlift (Barbell)

3 reps

50%

60%

70%

Split Squat (Barbell)

6 reps

70%

Split Squat Jump

10 reps

RPE 10

Day 1

Kettlebell Swing

10 reps

RPE 7

Lateral Lunge

8 reps

RPE 7

Curtsy Lunge With Knee Raise

8 reps

RPE 7

Lunge (Barbell)

6 reps

70%

Front Squat (Barbell)

10 reps

60%

Standing Calf Raise

10 reps

20 reps

25 reps

RPE 7

RPE 8

RPE 9

Day 2

Barbell Row

4 reps

6 reps

80%

70%

Bench Press (Barbell)

1 reps

3 reps

6 reps

8 reps

10 reps

90%

85%

80%

75%

70%

Bicep Curl (EZ Bar)

24 reps

12 reps

8 reps

6 reps

40%

60%

75%

80%

Lying Tricep Extension (Barbell)

30 reps

20 reps

10 reps

8 reps

40%

60%

75%

80%

Day 2

Seal Row

10 reps

12 reps

70%

Dumbbell Row

15 reps

10 reps

5 reps

60%

70%

80%

Incline Bench Press (Dumbbell)

15 reps

10 reps

5 reps

60%

70%

80%

Bench Press (Paused)

8 reps

10 reps

12 reps

70%

65%

55%

Hammer Curl

15 reps

RPE 8

RPE 9

Tricep Rope Push Down (Cable)

15 reps

RPE 8

RPE 9

Bicep Curl (Cable)

15 reps

RPE 8

RPE 9

Overhead Tricep Extension (Cable)

15 reps

RPE 8

RPE 9

Day 2

Pull-Up (Bodyweight)

8 reps

4 reps

RPE 8

Overhead Press (Barbell)

6 reps

8 reps

65%

70%

75%

70%

Bench Press (Paused)

5 reps

10 reps

15 reps

75%

65%

55%

Bicep Curl (EZ Bar)

24 reps

12 reps

8 reps

40%

60%

75%

Lying Tricep Extension (Barbell)

30 reps

20 reps

10 reps

40%

60%

75%

Alternating Dumbbell Curl

8 reps

12 reps

16 reps

RPE 10

Tricep Extension (Dumbbell)

8 reps

12 reps

16 reps

RPE 10

Day 3

Kettlebell Swing

10 reps

RPE 7

Lateral Lunge

8 reps

RPE 7

Curtsy Lunge With Knee Raise

8 reps

RPE 7

Lunge (Barbell)

6 reps

70%

Front Squat (Barbell)

10 reps

60%

Standing Calf Raise

10 reps

20 reps

25 reps

RPE 7

RPE 8

RPE 9

Day 3

Hip Thrust (Barbell)

25 reps

20 reps

50%

55%

Squat (Barbell)

1 reps

3 reps

6 reps

8 reps

10 reps

15 reps

90%

80%

70%

65%

60%

50%

Romanian Deadlift (Barbell)

5 reps

6 reps

7 reps

8 reps

65%

Standing Calf Raise

10 reps

20 reps

25 reps

RPE 7

RPE 8

RPE 9.5

Day 3

Single Leg Deadlift

10 reps

60%

65%

Deadlift (Barbell)

3 reps

50%

60%

70%

Sumo Deadlift (Barbell)

3 reps

50%

60%

70%

Split Squat (Barbell)

6 reps

70%

Split Squat Jump

10 reps

RPE 10

Day 4

Pull-Up (Bodyweight)

8 reps

4 reps

RPE 8

Overhead Press (Barbell)

6 reps

8 reps

65%

70%

75%

70%

Bench Press (Paused)

5 reps

10 reps

15 reps

75%

65%

55%

Bicep Curl (EZ Bar)

24 reps

12 reps

8 reps

40%

60%

75%

Lying Tricep Extension (Barbell)

30 reps

20 reps

10 reps

40%

60%

75%

Alternating Dumbbell Curl

AMRAP

RPE 10

Tricep Extension (Dumbbell)

AMRAP

RPE 10

Day 4

Barbell Row

4 reps

6 reps

80%

70%

Bench Press (Barbell)

1 reps

3 reps

6 reps

8 reps

10 reps

90%

85%

80%

75%

70%

Bicep Curl (EZ Bar)

24 reps

12 reps

8 reps

6 reps

40%

60%

75%

80%

Lying Tricep Extension (Barbell)

30 reps

20 reps

10 reps

8 reps

40%

60%

75%

80%

Day 4

Seal Row

10 reps

12 reps

Dumbbell Row

15 reps

10 reps

5 reps

60%

70%

80%

Incline Bench Press (Dumbbell)

15 reps

10 reps

5 reps

60%

70%

80%

Bench Press (Paused)

8 reps

10 reps

12 reps

70%

65%

55%

Day 2

Barbell Row

4 Sets

2 Sets

4 Reps

6 Reps

80%

70%

Bench Press (Barbell)

3 Sets

1 Set

2 Sets

1 Set

1 Reps

3 Reps

6 Reps

8 Reps

10 Reps

90%

85%

80%

75%

70%

Bicep Curl (EZ Bar)

1 Set

2 Sets

24 Reps

12 Reps

8 Reps

6 Reps

40%

60%

75%

80%

Lying Tricep Extension (Barbell)

1 Set

2 Sets

30 Reps

20 Reps

10 Reps

8 Reps

40%

60%

75%

80%

Day 4

Pull-Up (Bodyweight)

2 Sets

1 Set

8 Reps

4 Reps

Overhead Press (Barbell)

1 Set

2 Sets

6 Reps

8 Reps

65%

70%

75%

70%

Bench Press (Paused)

1 Set

5 Reps

10 Reps

15 Reps

75%

65%

55%

Bicep Curl (EZ Bar)

1 Set

24 Reps

12 Reps

8 Reps

40%

60%

75%

Lying Tricep Extension (Barbell)

1 Set

30 Reps

20 Reps

10 Reps

40%

60%

75%

Alternating Dumbbell Curl

3 Sets

AMRAP

@10

Tricep Extension (Dumbbell)

3 Sets

AMRAP

@10

Day 3

Kettlebell Swing

2 Sets

10 Reps

Lateral Lunge

2 Sets

8 Reps

Curtsy Lunge With Knee Raise

2 Sets

8 Reps

Lunge (Barbell)

3 Sets

6 Reps

70%

Front Squat (Barbell)

3 Sets

10 Reps

60%

Standing Calf Raise

1 Set

10 Reps

20 Reps

25 Reps

Day 1

Hip Thrust (Barbell)

2 Sets

1 Set

25 Reps

20 Reps

50%

55%

Squat (Barbell)

1 Set

1 Reps

3 Reps

6 Reps

8 Reps

10 Reps

15 Reps

90%

80%

70%

65%

60%

50%

Romanian Deadlift (Barbell)

1 Set

5 Reps

6 Reps

7 Reps

8 Reps

65%

Standing Calf Raise

1 Set

10 Reps

20 Reps

25 Reps

@9.5