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.

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

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Deadlift

6 sets of 6 reps – RPE 7-8/10

*Rest 2:00-2:30 b/t sets

Strict Pull-ups

6 sets of 6 reps – RPE 7-8/10

*Rest 1:00-1:30 b/t 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.
4 sets: 10 reps – RPE 7

*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 7

*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 7

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

Single Arm Standing Tricep DB French Press

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

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

Focus: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.
4 sets: 10 reps (each side) – RPE 7

*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.

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

15 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Meadow Rows

Barbell Skull Crushers

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