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.

Leg Day Warm-up (Checkmark)

Hip Halo Activation

-into-

3 rounds

15/12 Bike Erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Demo Video

Hip Halo Activation

Cossack Squat

Kang Squats with Empty Barbell

Back Squat

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

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
5 sets: 5 Reps – 70% of 1RM

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

Deadlift

5 sets: 5 Reps – 70% of 1RM

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

Barbell Step Through Lunges

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

Focus: Folding a barbell in the back rack, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Hand positioning on barbell can be adjusted to find the most comfortable, but stable support.
3 sets: 10 Reps (each side) – RPE 7

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

GHD Nordic (Hamstring) Curl

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

Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.

-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
3 sets: 15 Reps – RPE 7

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

Standing Barbell Calf Raise

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

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

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
3 sets: 15-20 Reps – RPE 8

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

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)

1 min Quad Smash (each side)

1 min Forward Fold (straight legs)

1 min Calf Stretch on Wall (each side)

2 min Foam Roll all of Lower Body

Demo Videos

Couch Stretch

Quad Smash

Forward Fold Stretch

calf stretch on wall

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.

Leg Day (4 Rounds for time)

10 Barbell Back Squat @ moderate weight – maintain quality

10 Barbell Deadlift @ Moderate weight – maintain control and quality

12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality

15 Standing Barbell Calf Raise @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Standing Barbell Calf Raise

GHD Nordic Hamstring Curl

scale to: Nordic Hamstring Curl with someone holding feet

if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold

Focus: Control your eccentric (going down) for as long as you can. Situp by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here.

Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up.

Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to situp on your own or b.) you fail a rep.

Working above your skill level will most definitely increase risk for hamstring cramping.

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