Open Gym Strength and Conditioning – Bodybuilding

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Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Leg Day Warm-up (Checkmark)

Hip Halo Activation

-into-

3 rounds

15/12 Bike Erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat (3 sets of 10 reps @ – RPE 8/10)

*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.

Barbell Romanian Deadlift (4 sets: 10 reps – RPE 7)

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

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

Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.

Barbell Romanian Deadlift
https://youtu.be/GZAKFRNtxLY

Elevated Heel Goblet Squat (4 sets: 10 reps – RPE 8)

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

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

Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.

Elevated Heel Goblet Squat

https://youtu.be/RUXLuZ_GLrE

GHD Nordic (Hamstring) Curl (4 sets: 10 reps – RPE 8)

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

Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping

GHD Nordic (Hamstring) Curl

https://youtu.be/Lgibr8od0yA

Single Leg Calf Raise (4 sets: 15-20 reps (each side)– RPE 8)

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

Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.

Cooldown/Mobility (Checkmark)

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 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.

Leg Day (Time)

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality RPE 7

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Elevated Heel Goblet Squat @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Scoring: Time

Demo Videos

Barbell Romanian Deadlift

Heel Elevated Goblet Squats

Single Leg Calf Raises