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Sunday OCTOBER 24th 2021 -Week 1 “Juicy. Delicious. Girth Differential.”

Sunday OCTOBER 24th 2021 -Week 1 “Juicy. Delicious. Girth Differential.”

**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, OCT 25th, DE UPPER:

Jet Fuel:

2 minute running clock:

1 Burpee

3 Pushups

6 Mtn Climbers


20 band pull aparts

10 Scapular pullups (1 count hold at top)


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

White (powerlift): Speed Bench Press

10x3 @50%

5x3 @60%

*Reps are allowed to move as fast as form allows. If a person has good position, they can move the bar down fast and up fast. However a lot of people will have trouble maintaining tension when they attempt to lower the bar quickly. In that case, lower the bar under control and drive the bar back up as fast as possible.

Blue (Bodybuilder): Bench Press




10 DB Incline press

6 Chinup 3 count negatives

Double Tabata (8mins) alternating

Ring Curls

Sphinx (advance to :45)

Bandy Curls/Tricep pushdowns X Jacked


3 Rounds for time:

12 BB Push Press AHAP

20 Pushups

12 BB Push Press AHAP

20 Double Unders

*Rest 3 minutes then Immediately

3 min AMRAP:

6 BB Push Press *Same weight as above*

10 Pushups

-then Immediately:

For Time: 50 Double unders or 1 min double under attempts


Tuesday, OCT 26th ME LOWER:

Jet Fuel:

Fighter Warmup (3 mins run/bike/row/burpee/jump rope, whatever)


Ankle mobility

50 Hops down the gym floor (small hops)

COD (Change of Direction Drills)

In our warmup today we’re working change of direction drills. These drills are meant to help reinforce good athletic position when having to make quick decisions. Keep neutral head position, hips low, fast hands/arms and feet forward.


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

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

Max 5

1xAMRAP @80% *no pause

Blue (bodybuilder): Deadlift




12 DB Stepups

12 Pistol (each) (one legged squat)

12 Side plank Abductors (raise top leg as high as possible with toes pointed down toward the floor)

:20 Side plank adductor hold


10 Rounds:

2 Max distance broad jumps → 50m Sprint

*1 min rest between rounds

*Sprint immediately upon finishing the jumps


Wednesday, OCT 27th, Active Rest

100 Burpees

*Every minute 3 Pullups until finished




Thursday, OCT 28th, ME UPPER:

Jet Fuel:

Bear Crawl (forward/backward/left/right), Crab walk (forward/backward/left/right), InchWorm (forward/backward), Spiderman (forward/backward)


20 Bandy-


Pull aparts

Upright rows



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

White (power lift): 3 Board Bench Press

Max 1

1xAMRAP @80%

1xAMRAP @70%

*Compare to max 3 Sept 30th

Blue (bodybuilder): 3 board bench press




Max Pushups

12 Pendlay Rows


12 DB Reverse Flyes

12 Straight Bar Curls

12 Skull Crusher


5x 1min on, 1min off:


Max Reps HSPU -OR-Seated DB Shoulder Press

*20 seconds rest every minute

*Begin every set of HSPU strict, then go to kipping

*Scale to negatives, then to handstand hold, then to DB’s


Friday, OCT 29th, DE LOWER:

Jet Fuel:

Run 400m -or- 500m row

Deadbugs/Star fishes


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

White (powerlift): Squats/Deadlifts

2 Sets:

1 minute max reps Squat @50%

1 minute max reps Deadlift @50%

2 sets:

30 seconds max reps Squat @55%

30 seconds max reps Deadlift @55%

1 set:

15 seconds max reps Squat @60%

15 seconds max reps Deadlift @60%

Blue (bodybuilder): Squat



100 Situps


100m Farmer Carry Hip Circle Sled Drag (attach a sled strap to your belt, wear a hip circle, and carry DBs or KBs)

20 Leg ext/Leg curl



1min DB weighted Jumps

1min Walking Lunges

1min Row

1min Rest



D-ball -or- atlas stone -or- sandbag, ground to over shoulder


Weighted Pullups


*Powerclean can be subbed for dball, and muscle ups can be subbed for pullups


30 seconds on 30 seconds off, 4 rounds:


DB hammer curls

DB Skull Crusher



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