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Sunday APRIL 3rd 2022 -Week 2 “Bad times don’t last, but bad guys do.”

Sunday APRIL 3rd 2022 -Week 2 “Bad times don’t last, but bad guys do.”

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 4th, DE UPPER:

Jet Fuel:


1min on, 1min off:

1 Burpee +3 Pushups

*Perform a burpee and when chest touches the floor, perform 3 pushups then jump, and repeat.

-3x DB Shoulder Complex:

12 Front raise

12 lateral raise

12 Reverse Fly

*Perform as one long set. 12→ 12→ 12→ without rest.


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

White (powerlift): Tempo/Speed Bench vs Bands

6x4 @55%

4x4 @60%

*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!

*Use bands for all sets.

If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.

Blue (Bodybuilder): Bench Press vs bands



-Shoulder Press

3x10 (No more than 2 warmup sets)

-DB Seal Rows This video shows with a barbell, just substitute with db’s instead. Dont hit the bench with db’s.


-DB Half Bench Press


*Purposefully shortened range of motion. Do not lock out elbows at the top and do not touch chest with the db’s.

-Bandy Bi’snTri’s

100 each


10 min EMOM:

-1st minute:

1 set Max strict pullups

1 set max kipping pullups or until :30 of the minute

-2nd minute:

:30 Burpees

-or- Extra credit: Handstand Pushups

*Alternate minutes for 5 rounds of each.

***This week, the shoulder taps became burpees or hspu


Tuesday, April 5th, ME LOWER:

Jet Fuel:

Animal Drills:

-Each movement will be forward 10m down, then performed backwards on the return.

Bear Crawl

Crab Walk

Duck Walk

Go through the movements twice.


1x2min Max reps Wallballs


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

White (PowerLift):Deadlift

Max 6, Yes.

*Compare to March 8*

Blue (bodybuilder): Deadlift



-Single leg kb deadlift (use two kb’s, one in each hand)

3x8 (each)

-Pistols (weighted if able)

1x25 (each) all 25 on one leg before switching

*Scale pistols to unweighted then to a bench


6 Rounds:

10 Unbroken Wallballs (30/20)

200m Sprint

*Rest 3:1 (rest is twice as long as it took to complete)

*Half as long, but twice the rounds


Wednesday, April 6th, Active Rest

Active Rest Day



5 calorie Assault bike




Thursday, April 7th, ME UPPER:

Jet Fuel:

3 min Run/bike/row/burpee/jump rope (any general heart rate work)

2x10 calf raises + 20 (2) legged hops

2x Pushups+broad jump down the gym floor and back

*Perform 5 pushups then broad jump. Repeat down n back

-20 Band Pull aparts

-20 Banded internal/external shoulder rotations


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

White (power lift): Bench Press


Blue (bodybuilder): Bench Press



-Floor Press


-Bandy rows

4x1 minute

-Barbell Curls/Rope pushdowns



10 min EMOM

1: 1 set Max inverted bar rows

2: 20 seconds double unders

**Alternate minutes, 5 rounds of each


Friday, APRIL 8th, DE LOWER:

Jet Fuel:

Today we are working on some sprints. Sprints are best performed before lifting. So for today, there will not be an afterburner to complete once your GainCity is done.

400m Run


:30 Lunges

:30 high knees

*go through this several times to get warm



40m Sprint

*1st (3) at about 60%

*3rd at about 80%

*Last 3 all out

Rest :45 between bouts


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

White (powerlift): Narrow stance Squat/Tempo Deadlift

Narrow stance Squat:

6x4 @55%

Tempo Deadlift:

6x4 @55%

*Fast up, 5 count down (touch n go)

Blue (bodybuilder): Deadlift



-Reverse Hypers


-Sled push/sled pull

3x100 (each)


FIRST TODAY: Same as last week. Hone in the skills



400m Overhead Carry @bodyweight

*Every 100m 10 back racked lunges, 10 back squats

*Every drop of the bar, 20 pushups

Girth Differential:

Incline DB Curls


Prone DB tricep kickouts+hold


Bandy bis/tris

100 each


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