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 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Upper Body Posterior 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

Athletes Notes

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Scap Pull Ups

Bent Over Barbell Row

Iron Cross

Down Dog/ Seal Pose Transition

Deadlift

3 sets: 5 reps – starting at 70% and building across sets

*Rest 2:00-2:30 between sets

Strict Pull-ups

3 sets: 5 reps – starting at 70% and building across sets

*Rest 2:00-2:30 between sets

Meadows Row

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

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

Focus: Set up a barbell on a landmine attachment or in a corner (be sure to add some type of padding as to not damage the wall due to friction). Load the free end of the barbell with weight. Note that Olympic size plates may inhibit range of motion due to diameter so athletes may want to stack small change plates for loading. Take a staggered stance with the leg closest to the bar staggered back and the non-working side arm braced against the non-working side leg. Bend over and grasp the bar with a pronated grip. Row up by pulling with the elbow and keep torso rotation to a minimum. Lower towards the floor and feel the stretch in the lat/rhomboid at end range.
3 sets: 15 reps – RPE 7

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

Lat Pulldowns

*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, position body so knees are locked under the leg pad and arms are extended overhead. With an overhand grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
3 sets: 15 reps – RPE 7

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

Standing Tricep Extension w/ band

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

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

Focus: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
3 sets: 15 reps – RPE 7

*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.
3 sets: 15 reps – RPE 7

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

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 Tricep Lacrosse Ball Smash (each side)

Demo Videos

Standing QL Doorway Stretch

Foam Roll Lats

Thread the Needle

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.

Upper Body Posterior (4 Rounds for time)

4 Rounds

10 Barbell Deadlift @ moderate weight – maintain quality RPE 7

10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7

10 Meadows Row @ moderate weight – maintain quality RPE 7

12 Standing Tricep Extension w/ band @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Meadow Rows

Standing Tricep Extensions w/band