top of page
  • Writer's picturePerfPowerTrain

Sunday DECEMBER 19th 2021 -Week 1 “A nice neatly wrapped new 2 week package of gains for you"

Sunday DECEMBER 19th 2021 -Week 1 “A nice neatly wrapped new 2 week package of gains for you, just in time for Christmas!” This week’s program will be a bit more simple to accommodate the schedules of the holiday’s. MERRY CHRISTMAS EVERYONE!!

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, DEC 20th, DE UPPER:

Jet Fuel:


Db shoulder press

Db bench Press

20 Band pull aparts


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

White (powerlift): Speed Bench, OTM (on the minute)

10x3 @50%

5x3 @55% vs bands

**No bands for the first 10 sets**

Blue (Bodybuilder): Bench Press




Max Elevated Ring Rows

20 Incline DB lateral tricep kickouts

20 Incline DB Bicep Curls


10 min EMOM:

3 Strict Pullups

10 heavy Wallballs (30/20)

*rest at least :15 every minute

**Scale pullups to jumping, then scale reps if needed or a combination


Tuesday, DEC 21st ME LOWER:

Jet Fuel:

Cocky walk


10 Squat Jacks

5 Broad Jumps


20 Barbell Good morning (3 count down)


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

White (Power Lift): Pause Squat

Max 3

*First 2 reps, 3 count pause. Last rep, no pause*

1xAMRAP@80% no pause

*Compare to max 5 november 16th

Blue (bodybuilder): Squat




10 (each) Single arm American KB swing into lunge, alternating

1 min, V-up → tuck-up → V-up → Tuck-up, etc

12 Leg Press

Hip Circle Party


10 Rounds:

10 Goblet Squats

10 KB swings


Wednesday, DEC 22nd, Active Rest

Active Rest Day

Tabata Tantrum:

In order, all 8 sets of each movement before switching exercises-

Mtn Climber



Flutter Kicks




Thursday, DEC 23rd, ME UPPER:

Jet Fuel:

1 min Max reps burpees



:30 or max time handstand hold (whichever is shorter)

5 (each way) lateral Spiderman’s


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

White (power lift): Pause Bench Press vs Bands

Max 5

1xAMAP @80%

Blue (bodybuilder): Bench vs Bands




12 Single Arm DB Row

12 Barbell Curl → Press

Max Reps Bar or bench Dips (no rings)

3xMachine Bench press


4 Rounds (2min on, 2min off)

6 DB Push Press

6 Pushups

**Scale pushups by elevating (no knees) then scale reps if needed**


Friday, DEC 24th, DE LOWER:

Jet Fuel:

Run 400m

3 min Running Clock:

5 lightweight DB power clean

5 lightweight DB Squats


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

White (powerlift): Speed Squats OTM (on the minute)

10x3 @50%

Deadlift OTM

10x3 @50%

Blue (bodybuilder): Deadlift




20 (total) DB suitcase lunges

15 GHD Hip extension or 8 GHR (banded if needed)

15 bandy leg extension

15 bandy leg curls


5 Rounds:

2 Power Clean

1 Bar Over burpee

5m, 10m, 15m shuttle

**Set up training lanes. The barbell will be setup facing a 15m length lane. The athlete will perform 2 power cleans, then 1 bar over burpee which will put them in the running lane. From there, they run the shuttle. NOTE! The shuttle ends on the far end of the 15m. Their rest is the time it takes to walk back to the barbell



30 Min AMRAP:

5 Heavy DB Bench Press

10 Heavy DB Snatch (total)

15 Cal Ski Erg

**Aim to keep the bench unbroken, and go fast on the ski**

***Championship edition, add 1 muscle up to the beginning of each round***

21 views0 comments


bottom of page