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Sunday, JUNE 20th, 2021 -Week 1 “First week of Summer, make sure those biceps are ready”

Sunday, JUNE 20th, 2021 -Week 1 “First week of Summer, make sure those biceps are ready”

**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, June 21st, DE UPPER:

Jet Fuel:

Rotate the following stations 2x and perform 5 burpees between each station

20 Pushups

20 Band Pull aparts

10 Scapula pullups

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

White (powerlift): Close-Grip Bench

6x4 @50%

4x4 @60%

3x1 @70%

*Grip closer than usual. Don’t overthink it. The only thing we don’t want is our hands so close together that they interfere with touching our chest. Hands should remain outside shoulders*

Blue: (bodybuilder): Close Grip Bench



-Kneeling Landmine Press

4x8 (each)

10x10 seconds

(If necessary, use a box or a low bar and jump to get your chin over the bar. These are not pullups, the work is in holding, not pulling up. Make it as easy as needed to get chin over. If necessary, leave one foot on the floor to support yourself as little as possible.)

10x10 seconds

-Band Bent Over Rows


-BB Curls and DB Skull Crushers



75 Burpee Pullups

If bar cannot be setup to efficiently move directly from a burpee into a jumping pullup, then sub ring rows and break the reps up into sets of 5. I.e. 5 burpees, 5 ring rows, repeat.

*10min cap*


Tuesday, June 22nd, ME LOWER:

Jet Fuel:

Hip Circle Assault Bike 3 mins


Hip Circle Squats

Empty BB Hip Circle good mornings (the video shows a band over my shoulders. Instead, put a barbell on your back. Keep the band around your knees)

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

White (Power Lift): Pause Deadlift

Max 3

*1 count pause at knee

1xAMRAP @80%

*Compare to max 5 May 25th

Blue (bodybuilder): Deadlift



-Stiff leg deadlift/Pendlay row Superset

3x10 (each)

(Stiff leg is not straight leg. Just keep your hips up higher than usual)

-DB Single arm Low box stepup

3x8 (each leg)

(with a single DB, the focus is on trunk stability. Don’t rotate the hips, keep toes forward and keep back straight.)

-Weighted Cossack Squat

3x8 (each leg)


10 mins OTM:

20 Squats

16 Lateral Jumping Lunges

(if jumping over a target is too much, don’t do it. Just jump as high as you can. If you can’t jump, just do lunges)

*Alternate, 5 sets each*


Wednesday, June 23rd, Active Rest


400m Run

20 Toes 2 Bar




Thursday, June 24th, ME UPPER:

Jet Fuel:

20 Cal Bike


DB Shoulder Press

DB Bench Press

DB Row

:20 Hang Stretch

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

White (power lift): Incline Bench Press

Max 3

1xAMRAP @80%

1xAMRAP @70%

*Compare to max5 May 27th

Blue (bodybuilder): Incline bench



-DB Supinated Rows (Palms up)


-Arnold Press


-DB Alternating Curls

3x10 (each)


3xMax Reps


7min MAX Rounds:

10 DB Snatch AHAP

10 Pushups

10 Cal Bike


Friday, June 25th, DE LOWER:

Jet Fuel:


Footwork, and banded run drills (attach your band to a post and perform the runs in place)



2 Burpees + 40yd sprint

Major Lift: Red: Deadlift

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

White (powerlift): Squat

5x3 @45%

Good Morning

4x8 moderate weight

Blue (bodybuilder): Squat



-Sled Drag

3x100m Heavy

-Leg Curls and Leg Extensions

3x20 each





Strongman “McGhee”

US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

As written:

30 min AMRAP:

5 Deadlifts (275/185)

13 Pushups

9 Box Jumps (24/20)


Today’s Version:

30 min AMRAP:

5 Sandbag Deadlifts (150/100)

13 Pushups

9 Sandbag Stepups (150/100


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