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Sunday APRIL 10th 2022 -Week 1 “The world is yours. Take it.”

Sunday APRIL 10th 2022 -Week 1 “The world is yours. Take it.”

A magnum-sized strength and conditioning program, based on powerlifting and sports performance.

**Programming options. Choose one of the training tiers to follow (Red, White, or Blue). Each day perform ONLY that part of the Major Lift section. Red is the foundational strength template, based on 5/3/1. White is the Powerlifting tier for max strength building. Blue is the bodybuilding tier. All other sections of the day’s training will be completed by everyone.**

-Anyone following the 4 day routine should not do “humpday pumpday”. They should do the active rest. Whether they do the Sabado Gigante (which is the same programming as humpday pumpday) is case by case depending how they feel from the week’s worth of work. Don’t over do it. The Sabado Gigante often overlaps things done during the week. When in doubt, push or drag sleds and do some curls.

-Afterburners: These are optional conditioning pieces of the programming. Whether a person completes this is dependent on their goals and calorie intake. If actual sustained strength and mass is the goal, the afterburners should not be done. At least not without increased calorie count to accommodate the extra effort. That being said, some sustained sweat should happen at least once a week. That is the active rest on Wednesday.

Additionally, some of the movements in the Afterburners are not found in the GainCity accessory work. If a person wants to get those movements in for accessory but doesn’t want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.

Monday, April 11th, DE UPPER:

Jet Fuel:


20 seconds on, 20 seconds off:


Band Pull Aparts

Pull up Bar hang


Major Lift : Red: Bench Press (follow the Red Tier training template)

White (powerlift): Jesse Burdick’s DB Fist Fight!

3xMax Reps DB Bench Press @8 out of 10 weight

2xMax Reps DB Bench Press @5 out of 10 (20+Reps)

Blue (Bodybuilder): Same as above


3x10 Tempo Chinnups -3 count lower -all 10 unbroken

(Make it so it is easy to get chin over the bar i.e. a box, or jumping).


Sled Rows Heavy

3x15 DB Hammer Curls

3x15 DB Tricep Kickbacks


3 mins Max Burpees

Rest 2 mins

2 mins max Burpees

Rest 1 min

1 min Max Burpees

*Puke city*


Tuesday, April 12th, ME LOWER:

Jet Fuel:

-3x1 minute (in a hip circle):

2 side steps rt/lt

2 hip circle squats

*Go back n forth for 1 min then

15 Banded good morning

*Complete this whole set 3x


Major Lift: Red (foundation training): Squat (follow the Red Tier training template)

White (PowerLift):Squat Vs Bands

Max 3

1xAMRAP @80%

*Compare to max 5 March 1st

Blue (bodybuilder): Squat



3x100m Sled Drag

3x15 GHR

3x20 GHD situps

*Scale to regular situps if needed.



2 minute Amrap, AHAP:

2 Power Clean

4 Front Rack Lunge

**2 min rest between rounds

**DB’s or BB


Wednesday, April 13th, Active Rest

Active Rest Day

21 min OTM, Alternating:

-15 Situps,

-15 Pushups

-:45 Run, Row or Bike

Alternate each minute for 7 rounds each



Thursday, April 14th, ME UPPER:

Jet Fuel:

3 Sets:

3 Wallwalks + 6 shoulder taps (perform a wallwalk and perform 3 shoulder taps each. Repeat)

10 Cal Bike


Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)

White (power lift): Spoto Press

Max 3

1xAMRAP @80%

*Compare to Max 5 March 17th

Blue (bodybuilder): Spoto Press




Rear Delt Flyes (by the way nerds, this is correct spelling, it’s a different kind of fly)

BB Upright rows heavy


Seated Alternating curls

DB Overhead ext





DB Push Press AHAP


Friday, APRIL 15th, DE LOWER:

Jet Fuel:

Prowler Push:


10 seconds on, 30 seconds off

Mash lower body


Major Lift: Red (foundation training): Deadlift (follow the Red Tier training template)

White (powerlift): Volume Squat


*no percentage here. Pick a manageable weight, remember this is a dynamic day. There should be no risk of failure. Still focus on speed out of the bottom. The weight should be roughly 4 out of 10

Blue (bodybuilder): Deadlift



-Bandy Leg ext/Curl, Rt and Lt

100 each (100 each leg, 100 ext, 100 curl)

-Reverse Hypers




200m Run/25m row or 20 cal bike

10 DB Deadlift

15 Box Jumps



20min EMOM Alternating:

-5 Bench Press AHAP

-:40 Max air squats

*Bench should be heavy but unbroken

*Get 20 seconds rest every minute

*Alternate minutes

-then rest 5 minutes and transition

20 min EMOM:

5 Squats AHAP

:40 Max Pushups (slingshot ok)

*Squats should be heavy but unbroken

*Get 20 seconds rest every minute

*Alternate minutes

**This is a big nasty workout. Your legs will be shot before the Squat EMOM. Recommend using a slingshot for the pushups regardless of your pushup ability unless you are extremely conditioned for that kind of volume. **


Girth Differential:

50 Bandy Curls

50 Bandy Overhead Ext

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