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Sunday February 21st. More Fresherer 2nd week of factory farmed, pumped full of GMO, gains

Sunday February 21st. More Fresherer 2nd week of factory farmed, pumped full of GMO, non-vegan, fully processed mass gains, vacuum sealed bag, with no expiration date.

**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, Feb, 22nd 2021

Preflight: Bringing DB’s back into the mix this week, and a barbell complex for the afterburner. Lots of volume, and some good shoulder work.


Front/back/lateral Plank walks

2x8 Shoulder Prehabs


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

White (Power Lift): 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

**Same as last week, +5lbs to the DBs**

Blue (bodybuilder): DB Bench Press


**Same as last week, +10lbs**


Supine DB Drag Rows


Med Ball SItups


Incline Rear Delt Flies/Tris


MC Hammer Curls



Using the same weight as last week-

For Time:

30 Power Cleans

60 Push Press

**Must be completed in order.


Tuesday, Feb 23rd, 2021

Preflight: Front Squats, a potent lunge/broad jump combo, and a sweet squat/bike burner



10 Cal Bike

10 Air Squats

10 Superman (2 count hold)


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): Front Squat

Max 5

1xAMRAP @80%

Blue (bodybuilder): Squat





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:

10 Rounds

10 Air Squats

5 Cal Bike

**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**


Wednesday, Feb 24th, 2021

Active Rest Day

800m Run

80 Mtn Climbers

600m Run

60 mtn Climbers

400m Run

40 mtn climbers

200m Run

20 mtn climbers


Thursday, Feb 25th, 2021

Preflight: Push Press/Jerks, Pullups, and a finisher with DB snatch and burpees


-2 mins: Assault bike arms only

-DB Iron Cross Walk

4x 10m→ 10m←

-Weighted Pushups


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

White (Power Lift): Push Press/Power Jerk

Find Heavy:

3 Push Press + 1 Jerk

1xAMRAP Push Press @80% (no jerks)

1xAMRAP Shoulder Press @50%

Blue (bodybuilder): Shoulder Press



-Floor Press


-Seated DB Shoulder Press


-Pullups Superset


Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**

**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


3 mins on, 2 mins off

2 mins on, 1 min off

1 min on:

4 KB Snatch (2 each arm)

6 KB Pass through

10 Pushups


Friday, February 26th, 2021

Preflight: Lotsa deadlifts today and a cool row/sled combo


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 (Power Lift): Squat:

10x3 @55%

Speed/Volume Deadlift

Speed Deadlift:

5x3 @50%


Volume Deadlift:

2x30 seconds max reps @50%

*rest as needed between sets.

Blue (bodybuilder): RDL



-Sumo Goblet Squat

100 in as few sets as possible

-CSR (seal row)

4x12 heavy



10 Cal Row

40m (20m down, 20m back) Backpack Sled sprint, lightish weight

**Backpack sled may be subbed with 20 seconds, banded run in place**

**rest as needed between efforts**



30min AMRAP:

10 Pushups

3 Sandbag Over shoulder

5 Sandbag Zercher Squats

50m Sandbag Carry

**If needed, sub for Sandabgs:

3 Power Clean

5 Front Squats

50m Farmer Carry

**Barbells @bodyweight**


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