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Sunday, April 4, 2021 -Week 2 Know Pain Know Gain

Sunday, April 4, 2021 -Week 2 Know Pain Know Gain

**Programming option change. 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 5th, 2021

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 (foundation training): 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.


Shoulder Press


Blue (bodybuilder): Bench Press




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

-4x20 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.

-100 (each) Bandy Bi’snTri’s

After Burner:

10 min EMOM:

-3 Pullups

-remainder of minute up to :40 plank shoulder taps

**Scale pullups as needed. Do not have to be unbroken. Can start every minute strict, then scale to kip to finish the 3.**

**Both Pullups and shoulder taps in the same minute**


Tuesday, April 6th, 2021

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.


2min Max reps Wallballs

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

White (Power Lift): Squat VS Bands

Max 3

1xAMRAP @80%

*Compare to max 5 March 9th*

Blue (bodybuilder): Squat vs Bands





12 DB Split Squats (each)

30 Sec. max reps strict toes to bar (scale to negatives)

Hip Circle walk party


5 Rounds AFAP:

10 Unbroken HEAVY Wallballs (30/20)

100m Sprint Row


Wednesday, April 7th, 2021

Active Rest Day


Bike 2mins

Jog 2mins


Thursday, April 8th, 2021

Jet Fuel:


10 Pushups

10 Burpee broad jumps

-20 Band Pull aparts

-20 Banded internal/external shoulder pulls

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

White (power lift): Push Press

Max 6

2xAMRAP @80%

*Compare to max 8 March 18*

Blue (bodybuilder): Push Press



-4x4+5 Floor Press Heavy

(working floor press for a full month)

-4x 1minute Bandy rows


Barbell Curls AHAP

Barbell Skull Crushers AHAP

Afterburner: (optional)


75 Knees 2 Elbows

**Every break, 50 Double Unders

*Scale Knees to Elbows to knee raise, then laying toes 2 pole

*Scale DU to 50 Singles or :50 of DU attempts


Friday, April 9th, 2021

Pre-Flight: NOTE: Today’s Afterburner is FIRST!! Dont Sprint after lifting!!

Speedy Dynamic Day along with some posterior work.


Jet Fuel/Afterburner: 400m Run


:30 Lunges

:30 high knees

*go through this several times having people get warm



40m Sprint

*1st (3) at about 80%

*Last 4 all out

Rest :30-:45 between bouts

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

White (Power Lift): Narrow stance Squat/Tempo Deadlift

Speed Squat:

6x4 @55%

Tempo Deadlift:

6x4 @55%

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

Blue (bodybuilder): Squat



-100 Narrow Stance Goblet Squat in as few sets as possible...HEAVY

*Every Break, 20 Situps

-3x20 Reverse Hypers


First Today




5 Cal Bike

5 Sandbag Over Shoulder

5 Squat @BW

10 DB Floor Press AHAP


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