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Sunday, MAY 30th, 2021 -Week 2 “New Cyclone of Gains comin straight at your face”

Sunday, MAY 30th, 2021 -Week 2 “New Cyclone of Gains comin straight at your face”

**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, May 31st 2021

Jet Fuel:


20 wallballs

10 empty BB Behind the Neck push press

10 Pushups



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

White (powerlift): Speed Bench

8x3 @55%

5x3 @65%

3x1 @75%

Blue (bodybuilder): Incline DB Bench



3x15 DB Floor Press

2xReverse Tabata Pushup (10 seconds work, 20 seconds rest)

Perform the following ab work in between the 2 full 4 minute Tabata sets.

3x20 GHD or weighted situps


12 alternating DB curls

20 Cable curls (sub max reps banded)


12 DB Skull crusher

20 Cable pushdowns (sub max reps bandy pushdowns)

After Burner:

7 Rounds of Supersets:

Max Reps Pullups (kipping allowed)

Max Reps DB Shoulder 2 Overhead same weight as last week.

*Perform max pullups directly into max DB S2O, then rest as needed.


Tuesday, JUNE 1st, 2021

Jet Fuel:

400m Run!!

Samson Stretch

Cossack Stretch

Toy Soldier Stretch

2x200m Fast, not necessarily a sprint, about 80%


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

White (Power Lift): Squat vs Chains

Max 5

1xAMRAP @80%

Blue (bodybuilder): Deadlift




DB Front Squat

DB Single leg deadlift


1 minute Farmer Carry AHAP, NO DROPS!


10 Rounds For Time:

10 Box Jumps

10m Shuttle

10 Sandbag or Dball or DB Snatch


Wednesday, June 2nd, 2021

Active Rest Day

Bike 10 minutes

50 Squats

50 Pushups

50 walking lunges

50 Situps

Bike 10 minutes




Thursday, June 3rd, 2021

Jet Fuel:

In partners, 3x:

1 partner holds handstand while other partner does 10 pushups.

Then, “I go, you go” burpees for 1 minute.



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

White (power lift): Pause Bench Press (2 count pause)

Max 5

1xAMRAP @80%

1xAMRAP @70%

Blue (bodybuilder): DB Bench Press




Shoulder Press


20 T-Bar Rows

20 Reverse Delt Raises (insert Video)




10min AMRAP:

10 Ring Pushup

10 SItup

10 Wallball (30/20)


Friday, June 4th, 2021

Jet Fuel:


20 Cal Row

15 Burpee

*Alternate minutes, 3 rounds each



Major, Lift: Red: Deadlift

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

Wht/Blu: Pause Front Squat

2 Count Pause in bottom

5x5 @60%

3x3 @65%

-and Banded Deadlift

10x1 @60%


100 KB Swings

100 Walking Lunges



400m Sprint

1 minute DBL KB Swings

200m Sprint

1 minute KB Lunges

100m Sprint

1 minute Burpees

**Straight through, no rest**



50 Strict Pullups

400m Overhead Carry (135/95)

50 Kipping Pullups


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