top of page
  • Writer's picturePerfPowerTrain

Sunday MAY 8th 2022 -Week 1 “Most of your problems can be solved with violence”

Sunday MAY 8th 2022 -Week 1 “Most of your problems can be solved with violence”

A magnum-sized strength and conditioning program, based on powerlifting and sports performance.

**Programming options. 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 9th, DE UPPER:

Jet Fuel:

Ski Erg, or Assault Bike aggressively for 1 minute


Tabata alternating:

*Use lightweight, focusing on core stability and db control

Push Press

-then Mash Upper Body


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

White (powerlift): Speed Bench/Pushups-Superset


3 Bench Press @60%

Max Reps Pushups

**Superset-Perform 3 bench press and immediately perform max reps pushups without rest. Then rest as needed before the next set.

**Scale to get at least 10 reps pushups


Shoulder Press

3x5 +2.5lbs from last week

*If you fail this week, drop 15lbs and reset.

Blue (bodybuilder): Bench Press 4x8


-Red tier only: 5xmax reps pushups

**Scale to get at least 10 reps pushups

----Everyone performs the following:

-5x25 DB CSR (chest supported rows)

*For today, hold DBs in line with the bench

-3xDB Curl Dropsets

*Perform 4 dropsets (including the first set)

*Start with a weight you can get 20ish reps

*Max reps of each sub-sequential weight

-5xmax reps dips

*Scale to get 20ish on the first set.

*Preferably NOT on rings. Use a dip bar if available or benches or boxes or GHD Bars. Scale anyway needed. Slingshot ok. Help from Feet ok.


Get as far as possible in 5 minutes:

1, 2, 3, 4, 5, 6, 7…etc




Tuesday, MAY 10th, ME LOWER:

Jet Fuel:

Afterburner is part of Jet Fuel Today

400m Run


20 seconds plate jumps

40yd accelerated jog *Start jogging and accelerate to sprint




4 max extension box jumps

1 box jump over

2 hurdles (use hurdles if you have them or benches or cones)

20yd Sprint

*Rest is walk back time

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

White (PowerLift): Squat


*Compare to March 18th

Blue (bodybuilder): Squat



2x25 Wide Stance Belt Squat

-Lateral leg raises (each)

-Donkey Kicks (each)

-Leg extension




Wednesday, May 11th, Active Rest

Active Rest Day

Bike for 20 minutes

Every minute 3 burpees



Thursday, May 12th, ME UPPER:

Jet Fuel:

Ski erg OR Bike arms only 2mins

Arm Swings/Circles

2x Hang from pullup bar with chinnup grip for 30 seconds


:20 Handstand/Wallwalk OR OH DB hold

8 Lateral raise, front raise, rear delt fly


Mash upper body


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

White (power lift): Shoulder Press+Push Press


5 Shoulder Press+Max Push Press

Blue (bodybuilder): Shoulder Press



3xMax reps pullups (strict)

*Scale to get 10ish first try. Bands ok. Negative with slow lower, better.

3x50m KB Overhead Carry AHAP

*KB in each hand, locked out overhead


12 dB Curls AHAP

12 DB Skull Crusher AHAP

12 DB Lateral Raises


10 min EMOM:

Max Pullups (one set. Scale to get 10 on the first set)

20 Cal Bike

*Alternate minutes. First minute pullups, 2nd minute, bike. 20 cal bike is nasty. Almost no one will be able to hold this number. Scale as needed to get 30 seconds rest before the next minute.


Friday, May 13th, DE LOWER:

Jet Fuel:

500m Row


30mtn climbers

:30 Hollow


Mash lower body


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

White (powerlift): Squat/Deadlift


6x4 @50%


10x1 @60%

Blue (bodybuilder): Deadlift




100m Hip Circle Sled Drag Farmer Carry

*Drag a sled while wearing a hip circle and carrying heavy db’s

*This is easiest performed by wearing a belt and attaching the sled straps to the belt


Reverse hypers

GHD Situps


10 min EMOM:

First minute:

200m Row

Second minute:

3 burpee over rower

3 Power Clean @bodyweight or DB power Clean (heavy)

**Last week became an emom this week. Gotta push that row and stay fast on the burpees!




Bench Press @BW


*50m Farmer Carry Walking lunge after every set of pullups

*Yes pullups are strict


Girth Differential:


Seated Curl to Press

Face Pulls

Kickbacks (each)


40 views0 comments


bottom of page