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 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
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
Diamond Push-ups
*Rest 1:00-1:30 b/t sets
Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.
5 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Double DB Incline Row
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Setting an incline bench to 40 degree angle from parallel (or incline of athlete’s preference), brace chest/abdomen against bench. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each 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
DB Spider Curls
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip French Press
*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. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Hammer 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. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Core Work (4 Rounds for time)
4 sets:
10 GHD to parallel w/plate on chest
10 Dip Support Leg Raise
30 Heel Taps (each side)
10 Side Star Plank Reach Throughs
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Athletes Notes
Weighted GHD Situps to Parallel Plate on Chest
Dip Support Leg Raise
Heel Taps
Side Star Plank Reach Throughs
Isolateral DB Farmers Carry
Cooldown/Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
Athletes Notes
Seal Stretch
Bicep wall Stretch
Tricep Smash
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 Diamond Pushups @ moderate weight RPE 7
10 Double DB Incline Row @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 DB Spider Curls @ moderate weight RPE 7
10 GHD to parallel w/plate on chest
10 Dip Support Leg Raise
30 Heel Taps (each side)
10 Side Star Plank Reach Throughs
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Athletes Notes
Diamond Pushups
Double DB Incline Row
Standing KB Crush Grip French Press
DB Spider Curls
Weighted GHD Situps to Parallel Plate on Chest
Dip Support Leg Raise
Heel Taps
Side Star Plank Reach Throughs
Isolateral DB Farmers Carry
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