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Sunday AUGUST 1st 2021 -Week 2 “2 new weeks of pure anabolic GMOS”

Sunday AUGUST 1st 2021 -Week 2 “2 new weeks of pure anabolic GMOS”

**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, Aug 2nd, DE UPPER:

Jet Fuel:

Front/back/lateral Plank walks

2x8 Shoulder Prehabs


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

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

5xMax Reps DB Bench Press

-No less than 15 reps on the first set

2xMax Reps DB Bench Press

@50% of previous weight. Get at least 25 reps

**This is 7 sets in total. 5 sets getting around 15ish reps. Then 2 sets getting around 25ish reps**

Blue: (bodybuilder): DB Bench Press




Med Ball Situps


Incline Rear Delt Flies/Tris


MC Hammer Curls

4xUntil Jacked


10 mins,

:30 on, :30 off:

1 Hang Power Clean

1 Push Press

**Move through the barbell complex as many times as possible for 30 seconds. Rest 30 seconds. Repeat 10 times.

**Weight should be moderate so that the barbell can be moved consistently for 30 seconds.**

**Sub DBs for barbell if needed**


Tuesday, Aug 3rd, ME LOWER:

Jet Fuel:

Bike 2 minutes


-Down the length of the gym floor:

Two legged hop

Two legged hop side to side over and back on a crack

One legged hop down

One legged hope side to side over and back on a crack

Two legged hop Backwards

Two legged hop side to side over and back on a crack Backwards

One legged hop down Backwards

One legged hope side to side over and back on a crack Backwards

Broad Jump

Squat Jump (full squat)


Hip/Hamstring mobility:

Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box

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

White (Power Lift): Sumo Deadlift off 2” blocks

Max 5

Blue (bodybuilder): Sumo Deadlift





20 DB Walking Lunges (10 each)

10 Broad Jumps



**If you dont have a GHD machine, do this on the floor, band around a rig post)


For Time:

5 Rounds

20 Air Squats

10 Cal Bike


Wednesday, Aug 4th, Active Rest


500m Row

20 Toes 2 bar




Thursday, Aug 5th, ME UPPER:

Jet Fuel:

-2 mins: Assault bike arms only

-DB Iron Cross Walk

4x 10m→ 10m←

-Power Snatch warmup:

Empty BB:


5 Hang Snatch Grip High Pull

5 Hang Muscle Snatch

5 Hang Power Snatch



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

White (power lift): Bench Press

Max 10

2x10 @90%

Blue (bodybuilder): Bench Press



-DB Floor Press

4x5 Heavy

-Seated DB Shoulder Press


-Pullups Superset


Max Reps → Max Reps Ring Rows **Perform as many strict pullups as possible, drop from the bar, then immediately perform max ring rows**

**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.

-Bandy Curls/Pushdowns

100 each



Hang Power Snatch


Bar Over Burpees

*Sub barbell for DB if needed, and split the total snatch rep evenly between each arm. Perform burpees over the DB


Friday, Aug 6th, DE LOWER:

Jet Fuel:

500m Row

20 Walking reverse lunges

-Leg swings

-Straight leg DB Good morning

(3 count down, 5 count hold)




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

White (powerlift): Speedy Squats vs Bands

10x3 @45%


7x2 @55%

Blue (bodybuilder): Squat



-Sumo Goblet Squat

100 in as few sets as possible

4x12 heavy


10 min EMOM, alternating:

10 Cal Row

40m Backpack Sled RUN, heavy

**Backpack sled may be subbed with 30 seconds, banded run in place**

**Scale calories as needed to get done in a minute with rest and stay aggressive**



10 Rounds

100m Farmer Carry

10 Suitcase Walking Lunges (5 each)

5 Devil’s Press

Max Reps DB Floor Press

**Use the same DBs throughout the workout. Weight will be dictated by Devil’s Press ability. MAKE IT HEAVY.**

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