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  • Writer's picturePerfPowerTrain

Sunday February 28th. -New Cycle starts tomorrow. Pristine and fresh like a Rocky Mountain stream.

Sunday February 28th. -New Cycle starts tomorrow. Pristine and fresh like a Rocky Mountain stream, flowing to the raging Colorado River.

**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, March 1st, 2021

Pre-Flight: The pumps will be legendary today. Bench, Shoulder Press, Curls, Rows, and 3 nasty short amraps of traps n’ triceps

Jet Fuel:

50 Jumping Jacks

5 Cartwheels (YES!)

5 inch worms

3x10 (lightweight)

DB Bench

DB Shoulder press

Band Pull apart

Plate internal/external rotations

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

White (powerlift): Speed Bench

10x3 @45

5x3 @50%

Blue (bodybuilder): Bench Press



-Shoulder Press


-T-bar Rows


-3x Superset

Max Diamond Pushup (scale by elevating, no knee pushups)

21’s DB Bicep Curls

(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)

After Burner:


2 min AMRAP: 10 SDHP (115/75)

10 Push Press (115/75)

*1min Rest Btw rounds

**Weights are guides only. Use a weight that is heavy but unbroken for the 2 minute bout.**


Tuesday, March 2nd, 2021

Pre-Flight: Squats for Red, Deads for Wht/Blu

Jet Fuel: 200m run

Cone Drills: Follow this sweet video of an englishman and his most excellent music.

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

White (Power Lift): Deadlift

Max 3

2x3 @90%

1xAMRAP @80%

*Compare to max 5, Feb 2nd*

Blue (bodybuilder): Deadlift



Snatch Grip Deadlift


Weighted Pistols

**Scale first to unweighted, then to assisted**

*A box can also be use as a scale

200 Bicycles (ab work)


Double Tabata:

Max Height Jumping Squats

Shuttle Run (5,10,5)

*alternate movements, go for 8 minutes

**Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.

***If people completely lose intensity then at halfway (4 minutes), switch it to reverse tabata (10 seconds work, 20 seconds rest) so they can stay aggressive, or cut it at 4 minutes. This is NOT an endurance workout, give people adequate reset to stay explosive.


Wednesday, March 3rd, 2021

Active Rest Day

20 minutes, alternating:

Row 2 minutes, Bike 2 minutes.


Thursday, March 4th, 2021

Pre-Flight: Bench N Chains. Then a radical pump followed by a nasty burn.

Jet Fuel:


10 Cal bike

20 Second handstand hold (or max time, up to 20 seconds)

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

White (power lift): Bench vs Chains

Max 3

1xAMRAP @80%

*Compare to max 5 Jan 28th*

Blue (bodybuilder): Bench vs Chains




5 Weighted Pullups

Max Reps Dips



15 DB Skull Crusher

DB Hammer Curls



10 min EMOM:

20 cal assault bike

20 pushups

**Alternate movements, only one movement per minute**

**This is stupid aggressive. Almost no one will be able to do this. Scale the numbers down to get about 20 seconds rest every minute.**


Friday, March 5th, 2021

Pre-Flight: Speedy Dynamic Day along with some posterior work.

Jet Fuel: 400m Run


Box Jumps

Walking Lunges

*Alternate, go for 4 minutes

Major, Lift: Red: Deadlift

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

Wht/Blu: Speed Deadlift/Speed Squat

Speed Deadlift:

10x2 @45%

5x2 @50%

Speed Squats:

7x2 @55%


-3x20 Reverse Hypers

-4x100 Sled drag *Sub Farmer carries if you dont have a sled

-Tabata Russian Twists



1 minute Max reps Power Clean (185/115)

1 minute rest

1 minute Max Front Squats

1 minute rest

*Weights are not prescribed, they are guides only. Use a weight that can consistently be moved but reps are not performed touch n go.*



21 min EMOM:

Max Bench Press @bw

Max Chin-ups

Max Cal Assault Bike

*Spend 1 min at each movement and alternate through in order for 7 rounds each. Yes it’s a strict chin-up. Remember, chin-up is palms facing up (supine) grip.


Girth Differential:


DB Hammer Curls

DB Tricep Kickbacks

DB Shoulder Complex (Front raise/lat raise/reverse fly)


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