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BoostcampPNG

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 19, 2024 11:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
25 reps
20 reps
50%
55%
2
Squat (Barbell)
1
1
1
1
1
1
1 reps
3 reps
6 reps
8 reps
10 reps
15 reps
90%
80%
70%
65%
60%
50%
3
Romanian Deadlift (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
65%
65%
65%
65%
4
Standing Calf Raise
1
1
1
10 reps
20 reps
25 reps
RPE 7
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
2
10 reps
10 reps
60%
65%
2A
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
50%
60%
70%
2B
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
50%
60%
70%
3
Split Squat (Barbell)
3
6 reps
70%
4
Split Squat Jump
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
RPE 7
2
Lateral Lunge
2
8 reps
RPE 7
3
Curtsy Lunge With Knee Raise
2
8 reps
RPE 7
4
Lunge (Barbell)
3
6 reps
70%
5
Front Squat (Barbell)
3
10 reps
60%
6
Standing Calf Raise
1
1
1
10 reps
20 reps
25 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
2
4 reps
6 reps
80%
70%
2
Bench Press (Barbell)
3
1
2
1
1
1 reps
3 reps
6 reps
8 reps
10 reps
90%
85%
80%
75%
70%
3A
Bicep Curl (EZ Bar)
1
1
1
2
24 reps
12 reps
8 reps
6 reps
40%
60%
75%
80%
3B
Lying Tricep Extension (Barbell)
1
1
1
2
30 reps
20 reps
10 reps
8 reps
40%
60%
75%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
2
1
10 reps
12 reps
70%
70%
2
Dumbbell Row
1
1
2
15 reps
10 reps
5 reps
60%
70%
80%
3
Incline Bench Press (Dumbbell)
1
1
2
15 reps
10 reps
5 reps
60%
70%
80%
4
Bench Press (Paused)
1
1
1
8 reps
10 reps
12 reps
70%
65%
55%
5A
Hammer Curl
1
1
15 reps
15 reps
RPE 8
RPE 9
5B
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
6B
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
8 reps
4 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
8 reps
65%
70%
75%
70%
3
Bench Press (Paused)
1
1
1
5 reps
10 reps
15 reps
75%
65%
55%
4A
Bicep Curl (EZ Bar)
1
1
1
24 reps
12 reps
8 reps
40%
60%
75%
4B
Lying Tricep Extension (Barbell)
1
1
1
30 reps
20 reps
10 reps
40%
60%
75%
5A
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
16 reps
RPE 10
RPE 10
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
8 reps
12 reps
16 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
RPE 7
2
Lateral Lunge
2
8 reps
RPE 7
3
Curtsy Lunge With Knee Raise
2
8 reps
RPE 7
4
Lunge (Barbell)
3
6 reps
70%
5
Front Squat (Barbell)
3
10 reps
60%
6
Standing Calf Raise
1
1
1
10 reps
20 reps
25 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
25 reps
20 reps
50%
55%
2
Squat (Barbell)
1
1
1
1
1
1
1 reps
3 reps
6 reps
8 reps
10 reps
15 reps
90%
80%
70%
65%
60%
50%
3
Romanian Deadlift (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
65%
65%
65%
65%
4
Standing Calf Raise
1
1
1
10 reps
20 reps
25 reps
RPE 7
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
2
10 reps
10 reps
60%
65%
2A
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
50%
60%
70%
2B
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
50%
60%
70%
3
Split Squat (Barbell)
3
6 reps
70%
4
Split Squat Jump
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
8 reps
4 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
8 reps
65%
70%
75%
70%
3
Bench Press (Paused)
1
1
1
5 reps
10 reps
15 reps
75%
65%
55%
4A
Bicep Curl (EZ Bar)
1
1
1
24 reps
12 reps
8 reps
40%
60%
75%
4B
Lying Tricep Extension (Barbell)
1
1
1
30 reps
20 reps
10 reps
40%
60%
75%
5A
Alternating Dumbbell Curl
3
AMRAP
RPE 10
5B
Tricep Extension (Dumbbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
2
4 reps
6 reps
80%
70%
2
Bench Press (Barbell)
3
1
2
1
1
1 reps
3 reps
6 reps
8 reps
10 reps
90%
85%
80%
75%
70%
3A
Bicep Curl (EZ Bar)
1
1
1
2
24 reps
12 reps
8 reps
6 reps
40%
60%
75%
80%
3B
Lying Tricep Extension (Barbell)
1
1
1
2
30 reps
20 reps
10 reps
8 reps
40%
60%
75%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seal Row
2
1
10 reps
12 reps
7%
7%
2
Dumbbell Row
1
1
2
15 reps
10 reps
5 reps
60%
70%
80%
3
Incline Bench Press (Dumbbell)
1
1
2
15 reps
10 reps
5 reps
60%
70%
80%
4
Bench Press (Paused)
1
1
1
8 reps
10 reps
12 reps
70%
65%
55%
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