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.

Glutes and Core Warm-up (Checkmark)

Hip Halo Warmup

-into-

3 rounds

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Focus: Move with intention and focus on each movement you are performing

Demo Videos

Mayhem Hip Halo Activation

Alt Leg V-ups (each side)

Lying Heel Taps (each side)

Cat/Cows

Weighted Hip Thrust

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

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

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
6 sets: 5 Reps TEMPO 3 Seconds down (30X0) – RPE 6.5 (Week 2 of 4)

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

Deficit Sumo DB/KB Deadlift

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

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

Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.
4 sets: 10 reps – RPE 8

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

GHD Hip Extension

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
4 sets: 10 reps – RPE 8

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

Back Racked Barbell Box Step-ups

*Rest 1:30-2:00 b/t sets

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

Focus: With a bar in the back rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
4 sets: 8 reps (each side) – RPE 8

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

Core (Checkmark)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

30 sec Hanging L-sit hold

10 Alt. V up + V-ups (R + L + Both = 1)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Single Arm KB Situp

Hanging L-Sit Hold

Alternating Leg V-Up + V-Up (left leg alternating v-up, plus right leg alternating v up, plus regular v up is 1 rep.

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)

Demo Videos

Seal Stretch

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

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.

Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Deficit Sumo DB/KB Deadlift @ moderate weight

10 GHD Hip Raise @ moderate weight

8 Racked Bar Box Step-Ups (each side) @ moderate weight

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

30 sec Hanging L-sit hold

10 Alt. V up + V-ups (R + L + Both = 1)

*Rest 3 minutes b/t rounds

Weighted Hip Thrusts

Deficit Sumo DB or KB Deadlift

GHD Hip Raise

—–sub with Barbell Good Mornings

Back racked Bar Box Step Ups

Single Arm KB Situp

Hanging L-Sit Hold

Alternating Leg V-Up + V-Up (left leg alternating v-up, plus right leg alternating v up, plus regular v up is 1 rep.