Open Gym Strength and Conditioning – Bodybuilding

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.

Glutes and Core Warm-up (Checkmark)

Hip Halo Warmup

-into-

3 rounds

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Focus: Move with intention and focus on each movement you are performing

Demo Videos

Mayhem Hip Halo Activation

Alt Leg V-ups (each side)

Lying Heel Taps (each side)

Cat/Cows

Weighted Hip Thrust

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

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

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
7 sets: 4 Reps TEMPO 3 Seconds down (30X0) – RPE 7 (Week 3 of 4)

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

Rear Foot Elevated DB Split Squat

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

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

Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
4 sets: 10 reps (each side) – RPE 8

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

GHD Hip Extension

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
4 sets: 10 reps – RPE 8

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

Single Leg DB Hip Thrust

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

*Build to a moderate weight; stay the same or build across sets to the opposite side. Keep dumbbell centered over the hips the entire time.

Focus: It is advised to set up your bench so that it is braced against a rig or upright to prevent tipping. Place the upper back on the bench and both feet next to each other, flat on the floor. Place a dumbbell laterally across the hips. Position the feet far enough from the bench, so that when hips are extended, shins will be vertical. When correct foot placement is found, extend one leg forward and squeeze glutes slightly so that a neutral pelvis can be maintained throughout the entire movement. The extended, non-working leg is ok to touch the floor between reps but should not aid during the hip thrust rep. Drive through the foot of the working leg, squeezing the glute to extend the hip. Return down to the starting position and repeat all reps on that side before switching to the opposite side. Keep dumbbell centered over the hips the entire time.
4 sets: 10 reps (each side) – RPE 8

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

Core (Checkmark)

4 sets:

20 Stick Sit Ups

10 KB Side Bends (each side)

20 Plank KB Pull Unders

:45 sec Face-Up Chinese Plank

*Rest 2:00 b/t sets

Athletes Notes

Stick Sit Ups or Stick Sit Up – Butterfly Legs

Kettlebell or Kettlebell Side Bend

Dumbbell Plank Pull Through

Face Up Chinese Plank

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Pigeon Pose (each side)

30 sec Cross Leg Forward Fold (repeat with opposite leg on top)

1 min Foam Roll Glutes (each side)

Demo Videos

Seal Stretch

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

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.

Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Rear foot elevated DB Split Squat (each side) @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Single Leg DB Hip Thrust (each side) @ moderate weight

20 Stick Sit Ups

10 KB Side Bends (each side)

20 Plank KB Pull Unders

:45 sec Face-Up Chinese Plank

*Rest 3 minutes b/t rounds

Athletes Notes

Weighted Hip Thrusts

Stick Sit Ups or Stick Sit Up – Butterfly Legs

Rear Foot Elevated DB Split Squat

Kettlebell or Kettlebell Side Bend

GHD Hip Raise

—–scale to: Barbell Good Mornings

Dumbbell Plank Pull Through

Single Leg DB Hip Thrust

Face Up Chinese Plank