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Sunday SEPTEMBER 12th 2021 -Week 1 “And the Gains shall set you Free”

Updated: Sep 19, 2021

Sunday SEPTEMBER 12th 2021 -Week 1 “And the Gains shall set you Free” **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, SEPT 13th, DE UPPER:

Jet Fuel:

3 min AMRAP:

5 DB Thruster

5 Jumping Pullups


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

White (powerlift): Tempo Bench

6x4 @50%

4x2 @55%

*3 count down. 1 count pause at chest. Up Fast!

Blue (Bodybuilder): Tempo Bench Press




12 Seated single arm db press (each)

12 Chest Supported Rows

25 Bandy Curls

25 Bandy Pushdowns


3 Rounds AFAP:

3 Thruster AHAP

6 Front rack lunges

3 Thruster

6 Bar over Burpees

*Performed as a complex i.e. the bar may not touch the ground except for the burpees.


Tuesday, Sept 14th ME LOWER:

Jet Fuel:

10 Step-ups

10 box jumps

5 box jump overs

5 Burpee box jump overs


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

White (Power Lift): Deficit Deadlift

Max 3

1xAMRAP @80%

*Compare to max 5 Aug 17th

Blue (bodybuilder): Deficit Deadlift




20 KB Swings

20 KB Squats

20 KB Lunges


100 Situps


8min Max Rounds:

15 Box Jump (24/20)

7 DB Cleans (squat) (50/35)


Wednesday, September 15th, Active Rest


400m Run

20 walking lunges

20 Pushup




Thursday, September 16th, ME UPPER:

Jet Fuel:


10- Med ball burpee chest wall throws

10- Ring Rows



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

White (power lift): Bench Press vs Chains

Max 5


*dudes: 2 chains each side, Chicks 1 chain each side

Blue (bodybuilder): Bench Press vs Chains



Ring Rows


-Supinated BB Rows




-Banded DB Curls


-Weighted Dips (weighted to max around 10-12 reps)



10min AMRAP:

3 Strict chinup

5 cal Assault bike

5 Kipping pullup

10 cal Assault bike legs and arms


Friday, September 17th, DE LOWER:

Jet Fuel:


20 seconds mtn climber

20 seconds burpee


2 minute running Clock:

*with empty BB

3 Deadlift

3 Front Squat

3 Push Press



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

White (powerlift): Deadlift/Squat


6x3 @55%

6x3 @60%

*In between every set perform 15 sec max reps Squat @.75 bodyweight

Blue (bodybuilder): Squats



-Load a drag sled, wear a hip circle, and hold 2 DB’s.


-Single Leg DB Deadlift



1k Sprint Row

-then Immediately

1 minute Max Reps Thrusters (135/95)

*Clock does not stop from row to clean and jerk

*Scored as two separate metcons (row time and Thrusters)



“Furious 50”

50 Bench Press @bodyweight

50 Squat @1.5 bodyweight

50 Tire Flips AHAP or (25) 25m prowler push ahap

*Every re-rack of the barbell, either bench press or squats, perform 2 muscle-ups. No muscle-ups during tire flips.

*scale muscle ups to 4 strict pullups, or jumping

*Must be completed in order, no advancing each station until all 50 reps of the previous station are complete.


4-5 Sets of 8-12

DB Curls

DB Pullovers

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