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Sunday SEPTEMBER 26th 2021 -Week 1 “There can only be one. This is the first one.”

Sunday SEPTEMBER 26th 2021 -Week 1 “There can only be one. This is the first one.” **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 27th, DE UPPER:

Jet Fuel:


200m Run

1min Max Burpees

Rest 1 min

*Mash Upper Body

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

White (powerlift): Speed Bench OTM (on the minute)

5x5 @45%

5x5 @55%

3x3 @60%

3x1 @65%

Blue (Bodybuilder): Bench Press




10(each) Seated upright DB Piston Press

12 T-bar rows

15 Hammer Curls

30 Seconds Max reps Weighted Bench Dips (place weight on thighs)

**Do bench dips whether you can do regular dips or not. This is for the change in tricep targeting**


3 (2) minute rounds:

Each round=

1min Max Reps Pullups -OR- Bar MU, immediately into

1min Max Reps Burpees

*Rest 2 minutes between rounds


Tuesday, Sept 28th ME LOWER:

Jet Fuel:

500m row, or 20 cal assault bike -then

Set up an agility course with cones. Shuttle through using change of direction. Side shuffle, back pedal and jump at certain points or intervals.


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

White (Power Lift): Sumo Deadlift off 2” blocks

Max 1

1xAMRAP @80%

*Compare to max 3 Aug 31st

Blue (bodybuilder): Sumo Deadlift




10 Snatch Grip Deadlift

1min Weighted Plank AHAP (place weight on your back)

12 (each) DB Single hand Weighted stepups


Running Clock:

400m Sprint!

10 Goblet Squats AHAP

200m Sprint!

20 Goblet Squats AHAP

100m Sprint!

40 Goblet Squats AHAP


Wednesday, September 29th, Active Rest

Row a 5k




Thursday, September 30th, ME UPPER:

Jet Fuel:

Plank 30 seconds

10 assault bike cals

Plank 30 seconds

Bear crawl down n back

Plank 30 seconds

Crab walk down n back


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

White (power lift): 3 Board Bench Press

Max 3

1xAMRAP @80%

1xAMRAP @70%

*Compare to max 5 August 26th

Blue (bodybuilder): 3 board bench press




20 Banded straight arm pulldowns

20 bandy curls

20 bandy tricep pushdowns

20 bandy pull aparts


50 cal Assault bike

-rest 3 mins

5 Rounds:

20 Pushups

10 DB Snatch (5 each)

-rest 3 mins

1 min Max Calorie Assault Bike


Friday, October 1st, DE LOWER:

Jet Fuel:

Soon to be relatively famous fast feet warmup drills



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

White (powerlift): 14 min EMOM:

Even: 3 Squats @50%

Odd: 3 Deadlift @50%

Blue (bodybuilder): Squats




20 Banded Good Morning

20 bandy Leg extension

20 bandy leg curl

20 bandy squats (place band over your shoulders, behind your head. Stand on the band with both feet. Squat.)


10min AMRAP:

5 Double KB swing

100ft Farmer carry

5 high box jumps



EMOM 2 PowerClean

Start with 135 and add 10lbs or start with 95 and add 5lbs every minute until failure.


Using 80% of heaviest clean weight:

20 Rounds:

1 PowerClean+2 Front Squats

3 Chinnups

5 Dips

*Keep the movements strict


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