logo
Mostly Gas, Some Breaks
by John M.
2 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 10, 2024 03:20
down_app
Week 1
1 / 3 Weeks
Day 2
1
Barbell Row
4 Sets
2 Sets
4 Reps
6 Reps
80%
70%
2
Bench Press (Barbell)
3 Sets
1 Set
2 Sets
1 Set
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
10 Reps
90%
85%
80%
75%
70%
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
2 Sets
24 Reps
12 Reps
8 Reps
6 Reps
40%
60%
75%
80%
3B
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
2 Sets
30 Reps
20 Reps
10 Reps
8 Reps
40%
60%
75%
80%
Day 4
1
Pull-Up (Bodyweight)
2 Sets
1 Set
8 Reps
4 Reps
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
8 Reps
65%
70%
75%
70%
3
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
75%
65%
55%
4A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
24 Reps
12 Reps
8 Reps
40%
60%
75%
4B
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
40%
60%
75%
5A
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
5B
Tricep Extension (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1
Kettlebell Swing
2 Sets
10 Reps
@7
2
Lateral Lunge
2 Sets
8 Reps
@7
3
Curtsy Lunge With Knee Raise
2 Sets
8 Reps
@7
4
Lunge (Barbell)
3 Sets
6 Reps
70%
5
Front Squat (Barbell)
3 Sets
10 Reps
60%
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
20 Reps
25 Reps
@7
@8
@9
Day 1
1
Hip Thrust (Barbell)
2 Sets
1 Set
25 Reps
20 Reps
50%
55%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
10 Reps
15 Reps
90%
80%
70%
65%
60%
50%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
8 Reps
65%
65%
65%
65%
4
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
20 Reps
25 Reps
@7
@8
@9.5
Day 4
1
Barbell Row
4 Sets
2 Sets
4 Reps
6 Reps
80%
70%
2
Bench Press (Barbell)
3 Sets
1 Set
2 Sets
1 Set
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
10 Reps
90%
85%
80%
75%
70%
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
2 Sets
24 Reps
12 Reps
8 Reps
6 Reps
40%
60%
75%
80%
3B
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
2 Sets
30 Reps
20 Reps
10 Reps
8 Reps
40%
60%
75%
80%
Day 1
1
Single Leg Deadlift
1 Set
2 Sets
10 Reps
10 Reps
60%
65%
2A
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
50%
60%
70%
2B
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
50%
60%
70%
3
Split Squat (Barbell)
3 Sets
6 Reps
70%
4
Split Squat Jump
1 Set
10 Reps
@10
Day 2
1
Seal Row
2 Sets
1 Set
10 Reps
12 Reps
70%
70%
2
Dumbbell Row
1 Set
1 Set
2 Sets
15 Reps
10 Reps
5 Reps
60%
70%
80%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
5 Reps
60%
70%
80%
4
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
70%
65%
55%
5A
Hammer Curl
1 Set
1 Set
15 Reps
15 Reps
@8
@9
5B
Tricep Rope Push Down (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@9
6A
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@9
6B
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@9
Day 3
1
Hip Thrust (Barbell)
2 Sets
1 Set
25 Reps
20 Reps
50%
55%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
10 Reps
15 Reps
90%
80%
70%
65%
60%
50%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
8 Reps
65%
65%
65%
65%
4
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
20 Reps
25 Reps
@7
@8
@9.5
Day 2
1
Pull-Up (Bodyweight)
2 Sets
1 Set
8 Reps
4 Reps
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
8 Reps
65%
70%
75%
70%
3
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
75%
65%
55%
4A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
24 Reps
12 Reps
8 Reps
40%
60%
75%
4B
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
40%
60%
75%
5A
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8 Reps
12 Reps
16 Reps
@10
@10
@10
5B
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
16 Reps
@10
@10
@10
Day 3
1
Single Leg Deadlift
1 Set
2 Sets
10 Reps
10 Reps
60%
65%
2A
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
50%
60%
70%
2B
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
50%
60%
70%
3
Split Squat (Barbell)
3 Sets
6 Reps
70%
4
Split Squat Jump
1 Set
10 Reps
@10
Day 4
1
Seal Row
2 Sets
1 Set
10 Reps
12 Reps
7%
7%
2
Dumbbell Row
1 Set
1 Set
2 Sets
15 Reps
10 Reps
5 Reps
60%
70%
80%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
5 Reps
60%
70%
80%
4
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
70%
65%
55%
Day 1
1
Kettlebell Swing
2 Sets
10 Reps
@7
2
Lateral Lunge
2 Sets
8 Reps
@7
3
Curtsy Lunge With Knee Raise
2 Sets
8 Reps
@7
4
Lunge (Barbell)
3 Sets
6 Reps
70%
5
Front Squat (Barbell)
3 Sets
10 Reps
60%
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
20 Reps
25 Reps
@7
@8
@9