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.

Back & Bicep Warm-up (Checkmark)

3 Rounds

15/12 cal Row

10 Scap Pull-ups

15 Bent Over Barbell Rows (empty bar)

5 Iron Cross (each side)

5 Down Dog/Seal Pose Transitions

Demo Videos

Scap Pull Ups

Bent Over Barbell Row

Iron Cross

Down Dog/ Seal Pose Transition
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Strict Pull-ups

4 sets of 10 reps @ – RPE 6

**Score = weight added to your strict pull ups.

If completing these as bodyweight pull up or banded pull up, log score as 0. Comment in your score box weight of any band used!

Double DB Standing Bent Over Row

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

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

Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
4 sets: 10 Reps – RPE 8

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

Single Arm Lat Pulldown

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

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

Focus: On a seated lat pull machine, attach a single handle. Grasp with one hand and pull down to shoulder height. Keep the torso balanced during the pull, meaning that you shouldn’t lean away or towards the handle as the movement is performed. Position of the hand will be more neutral rather than a prorated grip like a traditional Lat Pulldown. Knees are locked under the leg pad and arm is extended overhead. Focus on a strong contraction of the back/pulling back with the elbow not the hands. If you do not have access to a Lat Pulldown machine, attach a single band to a Pull-up bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
4 sets: 10 Reps (each side) – 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 – RPE 8

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

Incline Dumbbell Hammer 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: 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. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.
4 sets: 10 Reps – RPE 8

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

Single DB Double Head Curl

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

Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.
4 sets: 10 Reps – RPE 8

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

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.

Cooldown/Mobility (Checkmark)

1 min Standing QL Doorway/Rig Stretch (each side)

1 min Foam Roll Lats

1 min Thread the Needle (each side)

1 min Bicep Wall Stretch (each side)

Demo Videos

Standing QL Doorway Stretch

Foam Roll Lats

Thread the Needle

Bicep Wall Stretch

Upper Body Posterior (4 Rounds for time)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Double DB Standing Bent Over Row @ Moderate weight – maintain control and quality

10 Single Arm Lat Pulldown (each side) @ moderate weight – maintain quality

10 Incline Dumbbell Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Strict Pull Up

Double DB Standing Bent Over Row

Single Arm Lat Pulldown

—— scale to Single Arm Lat Pull Down with Band if you don’t have access to a cable machine

Incline Dumbbell Curls

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