Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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RPE Scale (No Measure)
We want the programmed RPE to be based off of our first few sets. Naturally as we get later into the sets what once felt like a 5/10 RPE will begin to get more difficult, but should remain doable and safe for all sets.
**RPE = Rate of Perceived Exertion**
RPE 10 = 0 reps left (max effort)
RPE 9.5 = Maybe 1 rep left
RPE 9 = 1 rep left
RPE 8.5 = 1-2 reps left
RPE 8 = 2 reps left
RPE 7 = 3 reps left
RPE 6.5 = 4 reps left
RPE 6 = 6+ reps left
RPE 5.5 = 8+ reps left
RPE 5 = 10+ reps left
Lower Push/Pull Day Warm Up (No Measure)
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. 2-3 sets
15 Banded Good Mornings
10 Bodyweight Walking Lunges
10 Kang Squats
Athletes Notes
Mayhem Hip Halo Activation
Banded Good Mornings
Bodyweight Walking Lunge
Kang Squat
Back Squat (Weightlifting Variable Reps & Sets)
10 sets
10 Barbell Back Squats @ RPE 5/10
-rest 1 minute between sets-
Athletes Notes
Back Squat
Elevated Heel Goblet Squat (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.
Elevated Heel Goblet Squat
Heel Elevated Goblet Squat For Blasting Quads
5 sets
10 Goblet Heel Elevated Squats @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Heel Elevated Goblet Squats
Standing Dumbbell Calf Raise (Weightlifting Variable Reps & Sets)
3 sets
20 Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Weighted Calf Raises DBs Farmer Hold
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. These are very similar to “Mini Pumps” in the past. Now they will vary a more with reps, sets, rest time, etc.
For this week, we are including our Functional Pumps on Saturdays. We may add more days like that in the future!
Mini Pump – Lower Push (5 Rounds for weight)
5 sets
10 Barbell Back Squats @ RPE 5/10
10 Goblet Heel Elevated Squats @ RPE 5/10
20 Farmers Hold Standing Calf Raises @ RPE 5/10
-rest 2 minutes between sets-
*score is Barbell Back Squat weight
**Log total time in notes
Athletes Notes
Back Squat
Heel Elevated Goblet Squats
Weighted Calf Raises DBs Farmer Hold
Lower Push/Pull Day Cool Down (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min Pancake Stretch
1 min calf stretch on wall (each side)
Athletes Notes
Couch Stretch
Quad Smash
Pancake Stretch
Calf Stretch on Wall