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.

Arms and Core Warm-up (Checkmark)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Athletes Notes

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

Banded bicep curls (light band – fast reps)

Banded tricep extensions (light band – fast reps)

Alt Leg V-ups (each side)

Lying Heel Taps (each side)

Cat/Cows

Ring Push-ups

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

Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engage core throughout, lower into a push until the chest makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.
5 sets: 10 reps – RPE 7

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

Ring Row – Feet Elevated

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

Focus: Athletes will need a set of rings and some type of item (bench, box, or stacked plates) to elevate their feet. Rings should be set up so that the bottom of the rings are at the top of the athlete’s hip when standing. Foot platform should be at a height that allows athlete to be completely parallel when athletes are at the top of the rep (with rings making contact with the outside of the chest). Another measurement that typically works is using a platform that is right at knee level. Athlete should lie back hanging from rings with straight legs on their elevated platform and row until rings make contact with the outside of the chest. Core should stay engaged and legs straight. Athletes should avoid “kipping” the rep.
5 sets: 10 reps – RPE 8

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

Tricep Dips

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

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
4 sets: 10 reps – RPE 8

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

Barbell Drag Curls

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

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

Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up
the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.
4 sets: 10 reps – RPE 8

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

Single Arm DB Skull Crusher

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

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

Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
4 sets: 10 reps (each side) – RPE 8

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

Barbell Curl 21’s

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

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps – RPE 7

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

Core Work (4 Rounds for time)

4 sets:

15 Strict Abmat Situps (hands next to head or across chest)

15 Pulse Ups

10 V-ups + Alt. V-Ups (1 Full + R + L = 1 rep)

30 sec Copenhagen Plank (each side)

20 KB Front Rack Marches (each side)

*Rest 2:00 b/t sets

Athletes Notes

Strict Sit Up

Pulse Ups

Full Copenhagen Plank

V-Ups + Alternating Leg V-Up

KB Front Racked/ Overhead Carry

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

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.

Arms and Core (4 Rounds for time)

4 rounds:

10 Ring Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Single Arm DB Skull Crusher @ moderate weight RPE 7

10 Barbell Drag Curls @ moderate weight RPE 7

15 Strict Abmat Situps (hands next to head or across chest)

15 Pulse Ups

10 V-ups + Alt. V-Ups (1 Full + R + L = 1 rep)

30 sec Copenhagen Plank (each side)

20 KB Front Rack Marches (each side)

*Rest 3 minutes b/t rounds

Athletes Notes

Ring Pushups

Ring Row – Feet Elevated

Single Arm DB Skull Crusher

Barbell Drag Curls

Strict Sit Up

Pulse Ups

Full Copenhagen Plank

V-Ups + Alternating Leg V-Up

KB Front Racked/ Overhead Carry