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 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
Deficit Pushups
*Rest 1:00-1:30 b/t sets
Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit Push-ups if you can perform regular Push-ups without assistance. Recommended deficit is 45lb hi-temp plates.
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
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
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
Barbell Skull Crushers
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Curls
Incline Dumbbell Curls
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.
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 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Around the Worlds
30 sec Hanging L-sit hold
60 Sec Plank Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
Athletes Notes
Single Arm KB Situp
Around the Worlds
Hanging L-Sit Hold
Plank
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 Deficit Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Barbell Skull Crushers @ moderate weight RPE 7
10 Incline Dumbbell Curls @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Around the Worlds
30 sec Hanging L-sit hold
60 Sec Plank Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 3 minutes b/t rounds
Athletes Notes
Deficit Pushups
Ring Row – Feet Elevated
Barbell Skull Crushers
Incline Dumbbell Curls
Single Arm KB Situp
Around the Worlds
Hanging L-Sit Hold
Plank
Add Comment