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

Banded Pushups

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

Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard Push-ups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to Push-ups on a racked bar or the side of a box if needed.
5 sets: 10 reps – RPE 7

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

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.

Body Row on Racked Barbell

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

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

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.
5 sets: 10 reps – RPE 8

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

Ring Dips

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

Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. 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 rings 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

Single Dumbbell Waiter Hold Curl

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

Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
4 sets: 10 reps – RPE 8

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

Inverted Skull Crusher

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

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

Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.
4 sets: 10 reps – RPE 8

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

Standing KB Crush Grip Bicep Curl

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
4 sets: 10 reps – RPE 7

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

Core Work (4 Rounds for time)

4 sets:

10 Strict TTB

10 KB Side Bend (each side)

10 GHD Russian Twists

1 min Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Athletes Notes

Strict Toes to Bar

Kettlebell Side Bend

GHD Russian Twist

Plank

Single Arm Dumbbell Overhead Carry

Arms and Core (4 Rounds for time)

4 rounds:

10 Banded Pushups @ moderate weight RPE 7

10 Body Row on Racked Barbell @ moderate weight RPE 7

10 Inverted Skull Crusher @ moderate weight RPE 7

10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7

10 Strict TTB

10 KB Side Bend (each side)

10 GHD Russian Twists

1 min Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

Athletes Notes

Banded Pushups

Body Row on Racked Barbell

Inverted Skull Crusher

Standing KB Crush Grip Bicep Curl

Strict Toes to Bar

Kettlebell Side Bend

GHD Russian Twist

Plank

Single Arm Dumbbell Overhead Carry