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Sunday JAN, 31st: Week 1: My favorite - ”Train fast be fast, train slow be slow”

Sunday JAN, 31st: Week 1: My favorite - ”Train fast be fast, train slow be slow”

**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 1st, 2021

Preflight: Volume bench, KBs, and sleds and double unders


Jump Rope 2mins


Banded Press

Banded Curl

Banded Pushdown

Pull apart


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

White (Power Lift): Volume Bench

5x3 @60%

2xMax Reps @60%

**First 3 sets, speed and technique, last two sets burnout**

Blue (bodybuilder): Incline Bench Press




10 KB Shoulder Press heavy

Max Reps Pullups


10 KB Upright Rows

100m Sled Rows

*Sub single arm DB row if needed

DB Curls/Skull Crusher



5 Rounds:

10 Dips

10 Supine Rows

10m DBL KB Overhead Walk

(down and back, 20m total)

20 Double Unders

*Sub jumping rope for 20 seconds for DU


Tuesday, Feb 2nd, 2021

Preflight: Deadlifts today and some hip circle farmer carries


Bike 3mins


Hip Circle walk front/back/sideways

10 KB Hip circle Good Morning


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

White (Power Lift): Deadlift

Max 5

1x5 @90%

1xAMRAP @80%

Blue (bodybuilder): RDL



Pendlay Rows


Hip Circle KB Farmer Carry



5 Rounds:

20 KB Suitcase walking Lunge (10 each)

10 DBL KB Squat

5 Burpee Over KB


Wednesday, Feb 3rd, 2021

Active Rest Day

Row 5k


Thursday, Feb 4th, 2021

Preflight: Shoulder boulders, a whole mess of pushups and a KB clean and press shindig


Jump rope 3 mins



Front Raise/Lateral raise/Rear delt raise

Plank Shoulder taps

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

White (power lift): Shoulder Press

Max 2

2xAMRAP @70%

Blue (bodybuilder): Shoulder Press




2xMax Reps

2x Max Reps with Slingshot

Single Arm KB Row

4x8 Heavy

3x30 Each

Bandy Curls, Bandy Pushdowns


OTM: 12 minutes (alternate exercises for a total of6 sets each) :

-10 KB Single Arm Hang Power Clean and Push Press (5 left, then 5 right)

*For this exercise, Kb should hang in between knees.

-30 seconds Lunge lateral med ball throw

*Each round alternate the forward leg and throwing arm (3 sets total on each side)


Friday, February 5th, 2021

Preflight: Nasty bout of wallballs and rowing after a speedy day of squats and deads


500m Row



10 Wallball

3 Max Distance med ball overhead throw


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

White (power lift): Front Squat

10x3 @50%


10x3 @50%

Blue (bodybuilder): Close Stance squat



Hip Circle Sled Drag


DBL KB Swing



50 Wallballs

20 Cal Row

40 Wallballs

20 Cal Row

30 Wallballs

20 cal Row

20 Wallballs

20 Cal Row

10 Wallballs

20 Cal Row



10 Rounds:

:30 Bench Press @bw

:30 Rest

:30 SandBag Squat

:30 Rest

:30 Row

:30 Rest


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