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.

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-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Athletes Notes

Focus: Move with intention and take machine work at an easy/moderate pace

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

Body Row on Racked Barbell

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

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

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.
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

Seated Alternating DB Hammer 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. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). 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.
4 sets: 10 reps (each side) – RPE 8

*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.
4 sets: 10 reps (each side) – RPE 7

*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 7

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

Core Work (4 Rounds for time)

4 sets:

15 Overhead Plate sit ups

:30 Hanging L-sit Hold

8 Around the Worlds (each side)

30 Laying Heel Taps

30 yd KB Front Racked/ Overhead Carry (left)

30 yd KB Front Racked/ Overhead Carry (right)

*Rest 2:00 b/t sets

Athletes Notes

Hanging L-Sit Hold – scale by bending your knees

Around the Worlds

Heel Taps

KB Front Racked/ Overhead Carry

Cooldown/Mobility (Checkmark)

1 min seal pose

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)

Athletes Notes

Seal Stretch

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

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 Body Row on Racked Barbell @ moderate weight RPE 7

10 Single Arm DB Skull Crusher (each side) @ moderate weight RPE 7

10 Single DB Double Head Curl @ moderate weight RPE 7

15 Overhead Plate sit ups

:30 Hanging L-sit Hold

8 Around the Worlds (each side)

30 Laying Heel Taps

30 yd KB Front Racked/ Overhead Carry (left)

30 yd KB Front Racked/ Overhead Carry (right)

*Rest 3 minutes b/t rounds

Athletes Notes

Deficit Pushups

Body Row on Racked Barbell

Single Arm DB Skull Crusher

Single DB Double Head Curl

Hanging L-Sit Hold – scale by bending your knees

Around the Worlds

Heel Taps

KB Front Racked/ Overhead Carry