top of page
  • Writer's picturePerfPowerTrain

Sunday NOVEMBER 21st 2021 -Week 1 “Fresh, Hot and Delicious”

Sunday NOVEMBER 21st 2021 -Week 1 “Fresh, Hot and Delicious”

**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, NOV 22nd, DE UPPER:

Jet Fuel:

2 minutes Assault bike


Spidermans forward/backward

Crab walk forward/backward

Scorpions backnforth each side

:30 deadhang pullups grip

:30 deadhang chinup grip


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

White (powerlift): Speed Banded Bench Press

5x3 @50%

5x3 @55%

3x3 @60%

Blue (Bodybuilder): Bandy Bench Press




12 (each) Kneeling landmine press

12 (each) Single arm DB row

15 DB Seated incline curls (enjoy the sweet dance music)

Max reps dips


For Time:


Pullups (kip ok)



**Scale Pullups and Pushups so that all 10 can be completed the first round.


Tuesday, NOV 23rd ME LOWER:

Jet Fuel:

5 min Running clock:

4 Squats

2 Lunges (total)

50m Run


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

White (Power Lift): 2 Position Deadlift (1 count pause at knees)

Max 3

1xAMRAP @80% *no pause

*Compare to max 5 October 26th*

Blue (bodybuilder): Deadlift




15 (each) DB single leg deadlift

15 DB Bent Over Rows

10 Pistols (each)


4 - 2minute AMRAPs

4 Deadlift

4 Hang Power Clean

4 Front Rack Lunges

*Use the heaviest weight possible to move quickly without rest for 2 minutes. Use 135/95 as a weight load guide.

*rest 2 minutes between rounds


Wednesday, NOV 24th, Active Rest

4x400m Run Time trial

*rest as needed between efforts


100 Situps




Thursday, Nov 25th, ME UPPER:

Jet Fuel:


Assault bike 50 cals. Every 10 calories, perform a 20 second handstand hold or DB Overhead hold


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

White (power lift): Shoulder Press



2xMax reps @80%

Blue (bodybuilder): Shoulder Press



100 Band Pull apart

100 Band Presses (the video shows the band behind the head. Do not do this. Keep it in front like a regular press)

100 Bandy Curls

100 Bandy Pushdowns

*Split these up in any number of reps in any order


Double Tabata, Alternating (8 minutes):

DB Floor Press AHAP

Rope Climbs

*If you cant climb a rope, seated sled rows*


Friday, NOV 26th, DE LOWER:

Jet Fuel:

1 time through, each of the following:

:30 each movement, no rest:



Mtn Climber



-then Follow along with this video and work on single leg stability.

*In the video, the 2nd exercise has him banded. Don’t worry about that, just lateral jump.


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

White (powerlift): Deadlift

5x3 @50%

5x3 @55%

3x3 @60%

**Do not touchngo. Reset every rep


7x2 @60%

Blue (bodybuilder): Squat




20 Weighted Situps/20 Supermans

Leg Extensions

Leg Curls


5 Rounds For Time:

5 Overhead Squats AHAP

10 Box Jumps

10 Toes2Bar



10 Rounds

15 Double KB Swings

Max reps Bench Press @bodyweight (scale to get at least 10 on the first set)

*rest 2 minutes between rounds


29 views0 comments


bottom of page