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Sunday JULY 18th 2021 -Week 1 “The iron and the soul”

Updated: Aug 2, 2021

Sunday JULY 18th 2021 -Week 1 “The iron and the soul”

**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, July 19th, DE UPPER:

Jet Fuel:


10 Cal Row

10 burpee



5 (each side) thread the needle


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

White (powerlift): Speedy bench

10x3 @60%

Blue: (bodybuilder): Bench Press



-Tempo DB piston bench press (3-0-3-0 = 3 count down, no pause, 3 count up, no pause, repeat)

-DB Shoulder complex

8 Front and lateral raise, then 8 rev fly

Max Shoulder press

*One set = 8 of each of the three previous lifts, immediately followed by max reps overhead

-Tempo Pullups

4x5 (1-1-3-0 =fast up, one count hold at top, 3 count lower, no pause at the bottom)

*Scale anyway to be able to control and get all 5 unbroken



Straight bar curls ahap

Chest Supported Kickbacks


For Time:

2 Pullups

50m Run

:30 rest

8 Plyo-Pushup

4 Pullups

50m run

:30 rest

6 Plyo-Pushup

6 Pullups

50m run

:30 rest

4 Plyo-Pushup

8 Pullups

50m run

:30 rest

2 Plyo-Pushup

10 Pullups

50m run

*Pullups are always strict unless said otherwise


Tuesday, July 20th, ME LOWER:

Jet Fuel:


10 Russian KB Swings

10 Ring Rows

10 Tuck Jumps


Foam roll your back

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

White (Power Lift): Pause Deadlift

Max 1

*1 count pause at knee

1xAMRAP @80%

*Compare to max 3 June 22nd

Blue (bodybuilder): Deadlift



-Bandy Belt Squats


-Weighted Stepups (all reps on one leg, then switch)

3x8 (each)

*Hold DB under your chin

-Hip Thrusts

3x20 heavy


10 Rounds Each For Time: (15mins)

2 ManMaker (DB pushup, row lt, pushup, row rt, cluster)

3 Burpee Box Jump Over


*Rest 30 Seconds between rounds


Wednesday, July 21st, Active Rest

*Every 2mins perform 5 bar over burpees

*Begin workout with burpees




Thursday, July 22nd, ME UPPER:

Jet Fuel:


20 mtn climbers

10 v-ups

10 Pushups



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

White (power lift): Shoulder Press

Max 4

2x4 @90%

1xMax @70%

*compare to max 6, July 1

Blue (bodybuilder): Shoulder Press



-T-Bar rows


-DB Curl and press


-Weighted Dips



10min OTM, alternating:

Min 1:

5 DB snatch+push press left

5 DB snatch+push press right

Min 2:

12 Burpees


Friday, July 23rd, DE LOWER:

Jet Fuel:

5 Rounds

10 Cal Row or Bike

10 Air Squats



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

White (powerlift): Squat

10x3 @50%

Deadlift (*If you plan on doing the afterburner, skip these deadlifts)

7x1 @60%

Blue (bodybuilder): Squat



-Sled Drag+Hip circle


-Hip circle party

3xtil it burns your face off

**Side steps, front steps, back steps, repeat



10Min AMRAP:

1 Deadlift, 2 Power Clean @bodyweight

50ft Plate pinch Farmer Carry AHAP

2 Deadlift, 4 Power Clean

50ft Plate pinch Farmer Carry AHAP

3 Deadlift, 6 Power Clean

50ft Plate pinch Farmer Carry AHAP


**Yes, this is an AMRAP, but DO NOT ALLOW form to go bad!! Every deadlift and power clean is to be done with perfect posture and position. No star fish landed power cleans!



30 min amrap:

100m Sandbag carry

5 sandbag squats

10 Pushups

15 situps

**Sub Heavy DB for Sandbag, but it must be carried under your chin!

**Sub DB squats for sandbag squats but it must be held under your chin!


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