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Sunday, MAY 9, 2021 -Week 1 “The only way is through”

Sunday, MAY 9, 2021 -Week 1 “The only way is through”

**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 10th 2021

Jet Fuel:

Bike arms only 3 minutes


Weighted Low Bear Crawl

(forward backward side2side)

10 Pushups

20 Facepulls



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

White (powerlift): Speedy Bench

10x3 @50%

5x3 @55%

Blue (bodybuilder): Bench Press



-Overhead Hold

3x30seconds **Load the barbell to your 1rm shoulder press weight. Perform a push press to get the weight overhead and upon achieving a full lockout, hold for 30 seconds**

-Sled Rows

3x100m Heavy


X100 **Any variation of bicep curl, tricep ext, and shoulder boulder builder, 100 reps of each, broken up anyway**



10 Seconds on, 20 seconds off:

Battle Ropes

**Sub for: 10 seconds ON, 20 seconds OFF, Low bear crawl if you dont have ropes. In a low bear crawl, hips are low so your back is flat and your legs are bent with your knees underneath you. Move Fast**


Tuesday, MAY 11th, 2021

Jet Fuel:

Row 500


10 KB Deadlift

10 KB Swing

10 KB Squat

**Do this in partners. 1 holds a plank while the other completes one round. Switch for 3 sets**


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

White (Power Lift): Banded assisted Deadlift (future deadlifts)

Max 3

1XAMRAP @80%

*Compare to max 5 April 13

Blue (bodybuilder): Deadlift



-Dynamic Row

4x15 **Start in a deadlift position. Begin the movement like a regular deadlift, and as the bar reaches your knees, row the bar to your chest, then back to your knees, then back to the floor. Repeat.**

-Banded Marches **If you dont have a chainbelt, use your liftng belt and attach the bands directly to it.

-Bandy Leg extensions



Double Tabata (8minutes):

KB Swings


**Alternate movements**


Wednesday, MAY 12th, 2021

Active Rest Day

Row 300 Calories

**Every 2 minutes perform 10 situps**




Thursday, MAY 13th, 2021

Jet Fuel:


20 seconds Deadbugs variations

10 Pushups



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

White (power lift): Close Grip Bench

Max 5

1xAMRAP @80%

1xAMRAP @70%

Blue (bodybuilder): Alternating DB Bench Press

4x8 (each)


-BB Drag Rows


-DB Bench Press


-Alternating DB Curls

4x20 (each)

-Single Arm DB Kickbacks

4x20 (each)

-Band Pull aparts



7min Max Rounds

10 Double Unders

10 Single Arm Hang Clean and Press (5 each)

10 Pullups (kip oK)


Friday, MAY 14th, 2021

Jet Fuel:

Hip Circle Assault bike 3 mins




Major, Lift: Red: Deadlift

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

White (powerlift): -Speedy Squat

10x2 @45%

5x2 @50%

-2 Position Deadlift

7x2 @60%

*First rep 2 position. 2nd rep, fast!

Blue (bodybuilder): Squat




-SIngle arm DB stepup

3x12 (each)c02

-Hip Circle Farmer Carry Sled Drag




150m Row

10 Broad Jumps

Rest 1:1



30mins Max Rounds

50ft Yolk Carry @double bodyweight

7 Pushups

7 Heavy Wallball (at least 30)

**Substitute yolk for back racked barbell, scale weight as needed**

**Compare to July 21st, 2018**


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