top of page
  • Writer's picturePerfPowerTrain

Sunday, March 28, 2021 -Week 1 Know Pain Know Gain

Sunday, March 28, 2021 -Week 1 Know Pain Know Gain

**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, March 29th, 2021

Jet Fuel:


1min on, 1min off:

1 Burpee +3 Pushups

*Perform a burpee and when chest touches the floor, perform 3 pushups then jump, and repeat.

-3x DB Shoulder Complex:

12 Front raise

12 lateral raise

12 Reverse Fly

*Perform as one long set. 12→ 12→ 12→ without rest.

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

White (powerlift): Tempo/Speed Bench vs Bands

6x4 @45%

4x4 @50%

*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!

*Use bands for all sets.

If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.


Shoulder Press


Blue (bodybuilder): Bench Press




DB Bench Rows This video shows with a barbell, just substitute with db’s instead. Dont hit the bench with db’s.

-4x20 DB Half Bench Press.

*Purposefully shortened range of motion. Do not lock out elbows at the top and do not touch chest with the db’s.

-100 (each) Bandy Bi’snTri’s

After Burner:

10 min EMOM:

-1st minute:

1 set Max strict pullups

1 set max kipping pullups or until :30 of the minute

-2nd minute:

:30 Plank hold shoulder taps

-or- Extra credit: Handstand hold with shoulder taps

*Alternate minutes for 5 rounds of each.

*1st minute is one set of strict pullups directly into one set of kipping pullups. 2nd minute is :30 of shoulder taps.

*To scale pullups, go banded for the first set of strict, then switch to ring rows until :30 of the minute.

*DO NOT allow people to go upside down who cannot perform shoulder taps well enough to get :30 worth. Most everyone should be on the floor in a plank.


Tuesday, March, 30th, 2021

Jet Fuel: Animal Drills:

-Each movement will be forward 10m down, then performed backwards on the return.

Bear Crawl

Crab Walk

Duck Walk

Go through the movements twice.


2min Max reps Wallballs

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

White (Power Lift): Deadlift

Max 1


1xAMRAP @80%

*Compare to max 3 March 2nd*

Blue (bodybuilder): Deadlift





12 DB Split Squats (each)

30 Sec. max reps strict toes to bar (scale to negatives)

Hip Circle walk party


3 Rounds:

20 Unbroken Wallballs (30/20)

200m Sprint Row

*Rest as needed to stay explosive*


Wednesday, March 31st, 2021

Active Rest Day

10 Rounds NFT

10 Pushups

10 Jump Squats

100m Jog


Thursday, April 1st, 2021

Jet Fuel:


10 Pushups

10 Burpee broad jumps

-20 Band Pull aparts

-20 Banded internal/external shoulder pulls

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

White (power lift): Bench vs Chains

Max 1

1xAMRAP @80%

*Compare to max 3 March 4th*

Blue (bodybuilder): Incline bench press



-4x4+5 Floor Press Heavy

(working floor press for a full month)

-4x 1minute Bandy rows


Barbell Curls AHAP

Barbell Skull Crushers AHAP

Afterburner: (optional)


25 Knees 2 Elbows

50 Double Unders

20 K2E

50 DU

15 K2E

50 DU

10 K2E

50 DU

5 K2E

50 DU

*Scale rope climbs to 25,20,15,10,5 Knees to Elbows

*Scale DU to 50 Singles or :50 of DU attempts


Friday, April 2nd, 2021

Pre-Flight: NOTE: Today’s Afterburner is FIRST!! Dont Sprint after lifting!!

Speedy Dynamic Day along with some posterior work.

Jet Fuel/Afterburner: 400m Run


:30 Lunges

:30 high knees

*go through this several times having people get warm



40m Sprint

*1st (3) at about 80%

*Last 4 all out

Rest :30-:45 between bouts

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

White (Power Lift): Narrow stance Squat/Tempo Deadlift

Speed Squat:

6x4 @45%

Tempo Deadlift:

6x4 @45%

*Fast up, 5 count down (touch n go)

Blue (bodybuilder): Squat



-100 Narrow Stance Goblet Squat in as few sets as possible...HEAVY

*Every Break, 20 Situps

-3x20 Reverse Hypers


First Today



20mins MAX ROUNDS:

10 DB Power Clean

10 DB Squats

10 DB Pushups (pushups holding DB’s on the floor)

100m DB Farmer Carry

-Girth Differential


:30 Seated DB Curls

:30 off

:30 Seated DB Arnold Press

:30 off


30 views0 comments


bottom of page