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Sunday OCTOBER 31st 2021 -Week 2 “Juicy. Delicious. Girth Differential.”

Sunday OCTOBER 31st 2021 -Week 2 “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, NOV 1st, 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 @55%

5x3 @65%

*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


0TMx10 (on the minute, 10 times)

12 BB Push Press +5lbs from last week

20 Pushups

-then Immediately

100 Double Unders


Tuesday, NOV 2nd 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): Close-Stance High bar squat

Max 4

*Compare to max 6, October 5th

Blue (bodybuilder): Close-Stance high bar squat




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:

5 Lateral Box Jump over

50m Sprint

*1min rest between rounds

*Perform these facing perpendicular to the running lane, so a 90 degree turn is required after the last box jump, going into the sprint. The first rep of the jump should start on the away side from the running lane so you finish on the running lane side. Face the opposite direction every round. Make the box as short as needed so you can clear the object, even if it’s just a DB on the ground.


Wednesday, NOV 3rd, Active Rest

2k Row

Rest 5 minutes

1k Row

Rest 3 minutes

500m Sprint




Thursday, Nov 4th, 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): 2 Push Press + 1 Power Jerk

MAX complex

Blue (bodybuilder): Push Press




Max Pushups

12 Pendlay Rows


12 DB Reverse Flyes

12 Straight Bar Curls

12 Skull Crusher


1 min max reps HSPU

Rest 2 minutes

5 min AMRAP:

5 SDHP +10lbs from last week


Rest 2 minutes

1 min max reps SDHP

**Scale HSPU to negatives, then to seated DB presses


Friday, NOV 5th, 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 @55%

1 minute max reps Deadlift @55%

2 sets:

30 seconds max reps Squat @60%

30 seconds max reps Deadlift @60%

1 set:

15 seconds max reps Squat @65%

15 seconds max reps Deadlift @65%

Blue (bodybuilder): Deadlift



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



3 DB Weighted Jumps

6 DB Walking Lunges

9 Cal Row



5 min AMRAP:

10 KB Swings

100ft Overhead carry (alternate arms)

(think of this as part of the warmup)


21 min EMOM

1st minute: 5 Deadlifts @2xbodyweight

2nd minute: 1 set Max Reps Pushups (scale to get at least 15)

3rd minute: Max Reps Pullups in :30


Partition in any way:

100 DB Curls

100 Banded Tricep Push Downs

100 DB Shoulder Press


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