Mayhem Affiliate Bodybuilding 9/18/2023

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.

Mayhem Bodybuilding Goals

What?

Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.

How?

Mayhem Bodybuilding is a stand-alone hypertrophy focused program that includes elements of strength training. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”

Goals?

The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.

Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. Lastly, the goal is all the gainzzzzz!!!!!

Progression

This cycle moves to the traditional upper body push, upper body pull, lower body push/pull seen previously in this programming (earlier in 2022) which is also seen in classical bodybuilding programming.

This cycle will have athletes increasing in weight and decreasing in volume across 8 weeks, followed by a de-load week, and then a max week. The cycle also introduces the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.

See below for an outline of how each year is laid out

4 Yearly Cycles

Cycle 1 (January – March: Mechanical Drop Sets)

Monday: Chest & Triceps

Tuesday: Back & Biceps

Wednesday: Legs

Thursday: Monostructural

Friday: Arms & Shoulders

Saturday: Glutes & Core

Cycle 2 (April – June: Shock Method)

Monday: Anterior

Tuesday: Posterior

Wednesday: Lower Body Push/Pull

Thursday: Monostructural

Friday: Shoulders & Core

Saturday: Glutes & Arms

Cycle 3 (July – September: Traditional)

Monday: Chest & Triceps

Tuesday: Back & Biceps

Wednesday: Legs

Thursday: Monostructural

Friday: Arms & Shoulders

Saturday: Glutes & Core

Cycle 4 (October – December: Traditional)

Monday: Anterior

Tuesday: Posterior

Wednesday: Lower Body Push/Pull

Thursday: Monostructural

Friday: Shoulders & Core

Saturday: Glutes & Arms

Chest & Tricep Warm-up (Checkmark)

Crossover Symmetry Warm-up

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 Band Pull-A-Parts

5 PVC Around the Worlds (each way)

10 Wall Angels

5 Scorpions (each side)

Demo Videos

Perfect Push ups

Banded Pull Aparts

PVC Around the Worlds

Wall Angels

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

Bench Press

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

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
4 sets: 10 Reps (each side) – RPE 8

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

Alt. Incline DB Bench

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

*Build to a moderate weight and stay the same or build across all sets heavy.

Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
4 sets: 10 Reps (each side) – RPE 8

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

Single DB Bench Press

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

*Build to a moderate weight and stay the same or build across all sets.vy.

Focus: Start with a single DB and extend overhead while lying on a bench. Bench with one arm, allowing the other arm to be extended out for balance and rest by the. Loading should be moderate and allow for control throughout entire rep. Heavy core engagement will be needed due to only one side being loaded at a time. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. Set is complete when required reps have been completed on each side. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
4 sets: 10 reps (each side) – RPE 8

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

Seated Chest Fly with Bands

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

Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) around shoulder height. Starting with arms extended to the sides, press the bands forward with slightly bent arms, crossing over in front of the body at chest level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest)
4 sets: 10 reps – RPE 8

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

Seated Tricep DB French Press

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

Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
4 sets: 10 reps – RPE 7

*Rest 2:00-2:30 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

Cooldown/Mobility (No Measure)

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

Athletes Notes

Pec Stretch against door or rig

Standing Lacross Ball Pec Smash or Lying Lacross Ball Pec Smash

Overhead Elbow Grab Tricep Stretch

Tricep Lacross Ball 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.

Chest and Triceps (Checkmark)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality

10 Alt. Incline DB Bench @ Moderate weight – maintain control and quality

12 Seated Chest Fly with Bands @ moderate weight – maintain quality

10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Bench Press

Alternating Incline DB Bench Press

Seated Chest Fly with Bands

Barbell Skull Crushers

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