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Sunday JAN, 24th: Week 2 “Dont take life too seriously, no one gets out alive.”

Sunday JAN, 24th: Week 2 “Dont take life too seriously, no one gets out alive.”

**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, Jan 25th, 2021

JetFuel: OTMx6

1: 10 burpee

2: 20 facepulls

3: 8 each, db front raise/db lat raise


-mash upper body

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

White (Power Lift): Tempo Bench Press

5x3 @55%

5x3 @65%

**1st two reps, 3 count down, 2 count hold, fast up. Last rep fast.

Blue (bodybuilder): Push Press



DB Bench press


3x Superset

Max Pullups

Max pushups

*scale to get at least 10 of both on the first set

3x1min bandy rows


DB Hammer Curls

DB Kickbacks (single arm, each)


40 Pullups (kip ok)

40 DB Push Press

40 Cal Bike

*Must be completed in order

*Scale reps as needed then scale pullup to a seated ring pull


Tuesday, January 26th, 2021


Row 500

10 step ups

10 box jumps

Find max height single leg box jump. 3 step start is allowed.

-Mash lower body

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

White (Power Lift): Pause Box Squat

Max 1

*Compare to Dec 29th

1xAMRAP @80%

Blue (bodybuilder): Box Squat


*Compare to Dec 29th




-Tempo Goblet squat

3x1 min

*each rep 6 seconds down, 6 seconds up. So 6 reps each set.


OTM, 7 mins:

10 Cal Row

10 Box Jumps

**Same Minute**

(OTM=on the minute)

**Scale calorie numbers as needed to be able to finish all 10 box jumps in the same minute. Try to avoid scaling the number of box jumps.**


Wednesday, January 27th, 2021

Active Rest Day


Run 400

25 Situps

25 Pushups


Thursday, January 28th, 2021



50 jumping jacks

10 scap pullups

10 wall traces

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

White (power lift): Bench vs Chains

Max 5

1xAMRAP @80%

Blue (bodybuilder): Bench vs Chains



-DB Incline bench


-Single arm landmine row

4x8 heavy


12 Ring Curls

30 bandy pushdowns


12 Ring Overhead ext

30 bandy curls


10mins Max Rounds

10 DB snatch (5each)

10 Burpees


Friday, January 29th, 2021

Preflight: Speedy squats, tempo deads, and waaaaay to much assault bike



10 cal bike

10 stepups

10 air squats

-mash lower body

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

White (power lift) Speedy Squats:

8x4 @55%

Tempo Deadlift

7x2 @65%

*3 seconds up, 3 seconds down

Blue (bodybuilder): Deadlift



BB Drag Row


BB Split Squats

3x10 each

*bb between legs on the ground



db stepups

10 Cal Bike after every set. Finish with Bike.

*Exercises swapped this week



20 Mins Max Rounds:

100m SandBag Carry

10 Sandbag Squats

5 Sandbag over shoulder

5 Pullups (strict)


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