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.
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
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
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Deadlift
4 sets: 8 reps – @ RPE 6 (Deload)
*Rest 2:00-2:30 b/t sets
Strict Pull-ups
4 sets: 8 reps – @ RPE 6 (Deload)
*Rest 2:00-2:30 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
Seated Neutral Grip Cable Row
*Rest 1:00-1:30 b/t sets
Focus: On a seated cable machine, position body so that legs are extended but not locked out. Strong contraction of the back/pulling back with the elbow not the hands. Handle should come to the lower torso. A slight lean back is acceptable with the row portion of this movement. When returning the arms to extension, allow the back/lats to go into a slight stretch rather than just stopping at full arm extension. If you do not have access to a seated row, attach a PVC pipe to a rig via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
-Sub for Seated Banded row
https://youtu.be/Jy-WCFAofBY
3 sets: 15 reps– RPE 7
*Rest 1:00-1:30 b/t sets
Barbell Drag Curls
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up
the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.
3 sets: 15 reps– RPE 7
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Curl
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
3 sets: 15 reps (each side)– 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 Bicep Wall Stretch (each side)
Demo Videos
Standing QL Doorway Stretch
Foam Roll Lats
Thread the Needle
Bicep Wall Stretch
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.
Back and Biceps (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 Seated Neutral Grip Cable Row @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Deadlift
Strict Pull Up
Seated Neutral Grip Cable Row
Barbell Drag Curls
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