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Sunday, JUNE 28th, 2021 -Week 2 “2nd week of Summer, make sure those biceps are ready”

Sunday, JUNE 28th, 2021 -Week 2 “2nd 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 28th, 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 @55%

4x4 @65%

3x1 @75%

*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 Pullups

Every break, perform 10 burpees

*10min cap*


Tuesday, June 29th, 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): Squat vs Chains

Max 3

1xAMRAP @80%

*Compare to max 5, JUne 1st

Blue (bodybuilder): Squat



-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 max Rounds:

10 Situps

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 30th, Active Rest

5k row

*Every 3 minutes, 20 Burpee until finished*




Thursday, July 1st, 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): Shoulder Press

Max 6

2x6 @90%

1xMax @70%

*compare to max 10, June 10

Blue (bodybuilder): Shoulder Press



-DB Supinated Rows (Palms up)


-Arnold Press


-DB Alternating Curls

3x10 (each)


3xMax Reps


10min, OTM, Alternating:

-10 DB Snatch AHAP, 10 Pushups

-10 Cal Bike

*in one minute complete 10 DB snatch (5 each) and 10 Pushups, on the opposite minute, complete 10 cal bike*


Friday, July 2nd, DE LOWER:

Jet Fuel:

AFTERBURNER WILL BE DONE FIRST TODAY, Same as last week...Do better.

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 @55%

Good Morning

4x8 moderate weight

Blue (bodybuilder): Good Morning



-Sled Drag

3x100m Heavy

-Leg Curls and Leg Extensions

3x20 each





This week hijacked from Hybrid athletics Strongman WOD:


American KB Swing

**5 bench press @boyweight and 10 strict pullups after each set**


Girth Differential


DB Front Raise

DB Lateral Raise

DB Reverse Fly


Bandy Pushdowns

**12 DB Curls efter every set**

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