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Sunday February 21st 2022 -Week 2 “Ignorance and Confidence is the key to success.”

Sunday February 21st 2022 -Week 2 “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 22nd, 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)

White (powerlift): Bench Press/Floor Press

Bench Press

7x2 @55%

Floor Press

4x4 *Heavy

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

Blue (Bodybuilder): Floor 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+



1min on

:30 off

2 Burpees 1 Chinnup


Tuesday, FEB 23rd, 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 (PowerLift):Sumo Deadlift block pulls

Max 3

1xAMRAP @80%

*Compare to max 5 January 25th

Blue (bodybuilder): Sumo Deadlift




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.


7 mins, max reps:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10...etc KB Swings (70/53)

*5 High Box Jumps (30/24) in between every set of KB swings


Wednesday, FEB 24th, Active Rest

Active Rest Day

25 min Running Clock:

10 cal bike

15 Situps

200m Run

15 Situps



Thursday, FEB 25th, 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): Pause Bench Press vs Bands

Max 1

1xAMAP @80%

*Compare to max 3 January 20th

Blue (bodybuilder): Bench 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



DB Snatch

5 DB Over Burpees between sets, finish with burpees


Friday, FEB 26th, 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 @50%

Speed Squats

10x3 @50%

Blue (bodybuilder): Squat



3x20 Barbell Hips thrusts heavy


100 Walking lunges


7 min max reps:

1,2,3,4,5,6,7,8,9,10,11, etc…

DB squat (50/35)

10m Shuttle w/ DB



Bench Press

Max 10



7 Bench Press @90% of 10rm

10m KB Plank drag

20m Single arm KB Overhead carry/Farmer carry


Girth Differential:


12 DB Preacher Curl

12 DB Skull Crusher


100 Bandy Pushdowns

100 Bandy Curls


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