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Sunday AUGUST 29th 2021 -Week 1 “The Gains will be legendary”

Sunday AUGUST 29th 2021 -Week 1 “The Gains will be legendary” **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, August 30th, DE UPPER:

Jet Fuel:


20 rope jumps (single or double under, doesn't matter)

5 Jumping Pullups



5 Pushups

2 Burpees

1 Sprint down the gym floor

*walk back to the start and repeat


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

White (powerlift): Speed Bench vs Bands

10x3 @55%

5x3 @60%

Blue (Bodybuilder): Bench Press vs Bands




12 Weighted Bar or box Dips (video of box dips this shows with feet assisted for those who need it).

12 Upright Rows, AHAP



7 Rounds

5 DB Snatch+10 DB Single arm overhead walk RT

5 DB Snatch+10 DB Single arm overhead walk LT

15 Pushups

30 Jump Ropes


Tuesday, August 31st ME LOWER:

Jet Fuel:


30 seconds situps

30 seconds KB good morning

Banded Sprints


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

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

Max 3

1xAMRAP @80%

*Compare to Aug 3rd

Blue (bodybuilder): Sumo Deadlift




-15 Banded donkey kicks

-15 Banded Lateral Leg Raises (switch back n forth with toes in and out)

-20 Hip Circle Glute Bridges

-100m Reverse Sled Drag



5 Deadlifts @bodyweight

5 Burpee over Rower

200m Sprint Row


Wednesday, September 1st, Active Rest


10 Burpees

20 Wallball

400m Run




Thursday, September 2nd, ME UPPER:

Jet Fuel:

“Cherry Pie” Bike warmup. Play cherry pie by Warrant. Ride easy during the verse, ride hard during the Chorus.



Max reps clapping pushups

*scale by elevating to box or bench (minimum 8)

20 Bandy face pulls

15 Bandy rear delt flyes



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

White (power lift): Behind the neck push press

Heavy 8

2xAMRAP @80%

Blue (bodybuilder): Behind the neck Press



3x12 DB Shoulder Press

3x 12 DB Pullover

12 Single arm DB row

12 Db curl

12 Db skull crusher



5 Pullups (strict)

10 Pushups

10 Cal Bike


Friday, September 3rd, DE LOWER:

Jet Fuel:

400m run

Leg swings, high knees, buttkickers

Pigeon stretch, calf stretch



3 box jump overs → 20m sprint

*rest as needed, or do it in partners and rest while partner completes a round.



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

White (powerlift): Speed Squat vs bands

10x3 @55%

5x3 @60%

7x2 Deadlift @65% -Reset, no touchngo

Blue (bodybuilder): Squats vs bands




If you dont want the afterburner, perform


8 Front Squats

10 jumping lunges over barbell


7min Max Rounds:

2 Powercleans

4 Front Squats

8 Jumping lunges over bar

*scale lunges if needed to lunge in place




100m Buddy carry

10 deadlifts

5 Power Cleans AHAP

**Switch every round i.e. One partner carries his buddy, then performs 10 deadlifts and 5 power cleans as fast as possible. Then the other partner carries and performs the lifts. Basically, one partner completes a round, while one rests.

**If a person cannot buddy carry at all, they will be of no use in an apocalyptic scenario. Have them farmer carry instead, but weight must be awkward and uneven i.e. a kb and a med ball, one on shoulder, one held at waist. Something like that.

**Weight will be dictated by the powerclean. Same weight for both deadlift and powerclean.

**If youre doing this alone:

30 min max rounds

100m Sandbag Carry

10 Deadlifts

5 Powerclean

Rest 1:1 between rounds

Girth differential:


Empty BB curls, and OH extensions

Alternate. Go for 8 mins


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