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Sunday JAN, 3rd: Week 1 “On life’s journey, know what to pack, and what to leave behind”.

Sunday JAN, 3rd: Week 1 “On life’s journey, know what to pack, and what to leave behind”.

**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, 4th 2021

Preflight: Close-Grip Bench, Seal Rows, some curl dropsets and a lil burn of pushups, dips and jump rope


Bike 3 minutes

-All of the following will be performed forward, backward, and side to side.

Bear Crawl

Crab Walk



Shoulder int/ext rotations:


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

White (Power Lift): Close-Grip Bench

8x4 @55%

4x4 @60%

Blue: Close-Grips Bench Press



Seal Rows

4x12 (video shows dumbbells, but use barbell instead. Elevate the bench so arms can be extended all the way. Each rep must “click” when it hits the bottom of the bench)

Single Arm DB Lateral Raise


Biceps Burnout

2xMAX Reps X5 dropsets

*5 sets of DB’s starting with a weight that you cant curl more than 10. Each set will be completed by performing max reps at each set of weight, immediately putting down the DB’s and going again at the next lightest weight until all 5 sets are completed. The last set should be light.

4x10 (each)

Single Arm Tricep cable pushdown


4xAFAP (as fast as possible)

20 Pushups

20 Dips (strict)

40 Double Unders (80 singles)


Tuesday, January 5th, 2021

Preflight: We’ll be testing our grip strength today with Overhand NO-Hook grip, no strap, Deadlifts on the White and Blue, then a blast of tree trunk building madness.


Row 500

Hip Circle Walk (front/back/side2side)

10 Hip Circle Squats

10 Hip Circle Good Morning


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

White Power Lift: Overhand, no hook grip, Deadlift

Max 3

AMRAP @70%

*Compare to Dec 8

Blue (Body builder): Overhand, no hook grip, Deadlift



-Bandy Belt Squats


-DB Bent Over Rows


-Bandy Leg Curls


-Bandy Leg Extensions



OTM, 10 minutes:

10 DB Deadlifts

20 Lateral Hurdles, over the DB’s (jump and land with both feet, side to side)

*Focus on a high jump, versus just bending your knees to get over the hurdle


Wednesday, January 6th, 2021

Active Rest Day

100 Evil Wheels. Every Break, 500m row


Thursday, January 7th, 2021

Preflight: Big Bench day, then CT’s tricep gauntlet is here. Be ready.

JetFuel: Bike 3 mins


10 DB Bench

10 DB Shoulder Press

20 Facepulls

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

White (Power lift): Bench Press

Max 2

2xAMRAP @80%

**Compare to Dec 10th**

Blue (Body builder): Bench Press



-DB Floor Press



-DB Single arm Front Raise

4x8 (each)

-CT Fletcher Tricep Gauntlet (Its Baack :)

Using 5 different weights DB’s, Perform 20 laying Tricep Ext at each weight, descending in weight, to 100 total reps. THEN, go back up, 20 reps at each weight until done. Finish with the heaviest weight for the last 20 reps, making 200 total reps.




10 Cal Bike and 10 Situps in between each set of pullups. Finish with bike and situps.

**All sets MUST be strict**

**Scale pullups anyway, and different scaling options may be used on different sets i.e. you cant so 10 pullups so you do ring rows, but you can do 4 pullups so you do pullups. In between, you use increasing difficulty ring row or banded pullup. NO KIPPING.


Friday, January 8th, 2021

Preflight: Change in dynamic today with Jump squats for the main event


Row 500

Row 250

2xrow 100 FaST


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

White (Power lift): Jump Squats/Bandy Deadlifts

-Jump Squats

10x5 @25%

**These are power squats. DO NOT go to full parallel**

**Reset for each rep. Jump MAX HEIGHT**

Today’s work is about bar velocity and power production from the top half of the squat.

-Bandy Deadlifts

7x2 @60%

Blue (Body builder): Close-Stance Squat



-100 Empty Barbell back racked walking lunges

-Sled drag



Row 1k AFAP



10 Squat

2 Tire Flip

10 DB Bench Press

12 Slam Ball

8 Squat

4 Tire Flips

8 DB Bench Press

14 Slam Ball

6 Squat

6 Tire Flips

6 DB Bench Press

16 Slam Ball

4 Squat

8 Tire Flip

4 DB Bench Press

18 Slam Ball

2 Squat

10 Tire Flip

2 DB Bench Press

20 Slam Ball

**Each set of squat or bench, AHAP. In other words, add weight as the reps go down as long as you are able**


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