Open Gym Strength and Conditioning – Bodybuilding

Mayhem Bodybuilding Goals

Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.

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Warm-up (No Measure)

Lower Body Push/Pull

Hip Halo Activation

-into-

3 rounds

15/12 Bike Erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Back Squat (6 sets: 8-5-5-3-3-1 reps)

*Rest 2:00-2:30 b/t sets

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
*Warm up and build across all 6 sets. The sets should be 5-10 lbs heavier than last week.

Record weight for 1 rep

Strength

Deadlift (6 sets: 8-5-5-3-3-1 reps)

*Rest 2:00-2:30 b/t sets

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
*Warm up and build across all 6 sets. The sets should be 5-10 lbs heavier than last week.

Record weight for 1 rep

Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold) (4 sets: 8 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Holding a sandbag in a front carry position, perform a stepback lunge on each leg. The bag is allowed to be rested on the forward leg as the athlete performs the stepback lunge. After a stepback lunge has been completed on both legs, perform a sandbag squat (bag remains in the front carry position throughout all reps).

Hamstring Ring Curls (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.

Hamstring Ring Curls

https://youtu.be/LULmBlzm3bc

DB Box Step-ups (4 sets: 10 reps (each side))

*Rest 2:00-2:30 b/t sets

Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

DB Box Step-ups

https://youtu.be/7AtIjR-QqVA

Seated Dumbbell Calf Raise (4 sets: 15-20 reps)

*Rest 1:30-2:00 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge

Seated Dumbbell Calf Raise

https://youtu.be/Td3eYhsaoGE

Mayhem Mini-Pump

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

Lower Body Push/Pull (Time)

4 Rounds

8 Sandbag Stepback Lunges (each side) + Sandbag Squat @ moderate weight

10 Hamstring Ring Curls @ moderate weight

10 DB Box Step-Ups @ moderate weight

15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t rounds-

Scoring: Time

Cooldown/Mobility

1 min Couch Stretch (each side)

1 min Quad Smash (each side)

1 min Forward Fold (straight legs)

1 min Calf Stretch on Wall (each side)

2 min Foam Roll all of Lower Body

Mayhem Ready

Sneaky way to get otherwise sensitive folk to tolerate the foam roller. Movement without motion = increased tolerance.

For those who may have missed the recent convo on foam rolling, get caught up here: instagram.com/p/CV0YBQFrYtd

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