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Sunday February 13th 2022 -Week 1 “Ignorance and Confidence is the key to success.”

Updated: Feb 20, 2022

Sunday February 13th 2022 -Week 1 “Ignorance and Confidence is the key to success.”

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, Feb 14th, DE UPPER:

Jet Fuel:


:30 Stations-

Jumping pullup



Assault Bike


Banded internal/external rotations


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

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Bench Press/Floor Press

Bench Press

7x2 @50%

Floor Press

4x4 *Heavy

*Use the same weight across all sets. Heavy does not mean max. No risk of failure.

Blue (Bodybuilder): Bench Press




12 Barbell Curls Heavy

Max reps empty barbell

*Load the barbell for 12 heavy curls, then without rest, strip the barbell and perform max reps. Then rest as needed.


12 DB Rows Heavy

Max reps reverse DB flyes

*Use heavy DB’s for rows, then without rest switch to lightweight DB’s and perform max reps flyes. Then rest as needed. Looking for high reps, 15+



:30 Chinnups

:30 rest

:30 Burpees

:30 rest


Tuesday, FEB 15th, ME LOWER:

Jet Fuel:


10 Cal row

10 Air Squats


Pigeon Stretch


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

White (Power Lift): White (Power Lift): Squat


*Compare to January 4th

Blue (bodybuilder): Squat




12 DB Single leg deadlift (6 each) (hold 2 DB’s)

1min: Single DB overhead squats

20 RFE split squats (20 each) *No lock out at the top. Constant movement on these. Bodyweight only.


OTM x10

15 KB Swing (heavy)

5 High Box Jumps


Wednesday, FEB 16th, Active Rest

Active Rest Day

2k Row

*Every 2 minutes perform 15 situps until done. Workout begins with situps



Thursday, FEB 17th, ME UPPER:

Jet Fuel:

3 min running clock:

3 Pushups

3 Empty BB Power Snatch

3 Behind the neck push press


Scorpion Stretch

Mash upper body


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

White (power lift): Push Press

Max 3x3

*Same weight across all three sets, no misses

1xMax reps push press @70%

Blue (bodybuilder): Shoulder Press



5x10 Superset

DB Bench Press

Seated Arnold Press

*Use different weighted DB’s, switch without rest between bench and Arnold press. Then rest as needed.


12 DB Tricep Kickbacks Heavy (both arms at once)

Max Reps Bandy tricep Pushdowns


Death By DB Snatch +DB over Burpee

For time.

On The Minute,

Perform 1 power snatch and 5 DB over burpees.

*every minute, add 1 snatch and one burpee. The remainder of each minute is rest.

*Once the required work cannot be completed in a minute, the workout is over

*Go as fast as proper posture and position will allow.


Friday, FEB 18th, DE LOWER:

Jet Fuel:

500m Row

Kneeling Squat Jumps

Lateral jumps agility ladder


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

White (powerlift): Banded Deadlift/Speed Squats

Banded Deadlift

7x2 @45%

Speed Squats

10x3 @45%

Blue (bodybuilder): Deadlift



3x20 Barbell Hips thrusts heavy


100 Walking lunges


5 Rounds:

20 Goblet Squats

100m Run with Goblet



20 Rounds:

1 Power Clean @bodyweight

5 Heavy Wallballs (30/20)

10 Pushups


Girth Differential


DB Curls

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