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Sunday AUGUST 15th 2021 -Week 1 “Comin at you like a Camaro blarin Rock you like a Hurricane”

Sunday AUGUST 15th 2021 -Week 1 “Comin at you like a Camaro blarin Rock you like a Hurricane”

**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, August 16th, DE UPPER:

Jet Fuel:

Standard Upper Body Warmup:

3 min Fighter Warmup (run/bike/row/burpee or jump rope for 3 minutes)


10 Pushups

10 plate Lateral raises

10 plate Front Raises

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

White (powerlift): Bench Press

10x3 @55%

Blue (Bodybuilder): Incline DB bench




15 Incline DB Bench

15 Single arm DB row

Max Time L-Sit

15 Hammer Curls

20 Bandy Pushdowns



Push Press AHAP

BB Overhead Walk (each step is a rep)


*Should be able to get the set of 15 done in 2 sets or less.

*The idea is that the barbell doesn’t touch the ground for the pushpress and overhead. Maybe it does, but we’re trying not to.

*Scale pullups accordingly so the workout continues to flow.


Tuesday, August 17th ME LOWER:

Jet Fuel:


row 250, hold 30second plank



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

White (Power Lift): Deficit Deadlift


1xAMRAP @80%

Blue (bodybuilder): Deficit Deadlift



Wearing a hip circle:


Leg ext

Leg Curl

*Not much for GainCity this cycle...Use the Afterburner as accessory


3 Rounds for reps:

5 Stations, 30 sec on, 30 sec off

Box Jump



KB Swing


*Kind of a fight gone bad-esque workout with all legs and rest programmed into every station


Wednesday, August 18th, Active Rest

Jog for 20mins




Thursday, August 19th, ME UPPER:

Jet Fuel:


10 Pushups

10 Pullups

10 Situps

10 Cal Row



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

White (power lift): Pause Bench Press (2 count pause)

Max 1

1xAMRAP @80%

1xAMRAP @70%

*Compare to max 3 June 29th

Blue (bodybuilder): Pause Bench Press



-2xDB Iron Cross Static Hold For max time


30 seconds each side, single arm seated bandy row


15 DB Kickbacks

20 bandy Curls


12 Min EMOM:

12 DB Snatch (6 each, heavy)

12 Ring Rows (make them hard)

Max Reps Plyo-pushup

*Alternate stations for 4 sets at each station

*Plyo pushups are done by performing a regular pushup on the ground and popping up onto 45lb plates, returning hands to the floor and then repeating the reps.


Friday, August 20th, DE LOWER:

Jet Fuel:

200m heavy medball run


12 Banded Good Morning

3 (each side) Cossack Stretch

10 Squats



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

White (powerlift): Speed Squat

7x3 @55%

4x3 @60%

Deadlift vs. Bands

5x3 @60%

Blue (bodybuilder): Squat



-Sled Drag


-Empty BB Good morning



For Time



Lateral over DB hops



You have 6 rounds to lift maximum accumulated weight possible, using Squat, Bench and Deadlift. You must life in that order.

You must pick one weight for each lift and stick to it for each individual lift for all 6 rounds.

You may not complete more than 8 reps per set. Pick any number of reps per set to failure, less than 8...So it should be heavy

You only get one attempt at each lift per round. Meaning, if you want 6 reps, but only get 4, you're done for that round. You may not complete multiple attempts at a lift in the same round.

After 6 rounds, record your total weight lifted across all three lifts for all 6 rounds, in pounds.

6 Rounds for total Maximum weight lifted:

XX Back Squat at XX Weight

XX Bench Press at XX Weight

XX Deadlift st XX Weight


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