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
Core and Arms Day Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. 2-3 sets
20 Banded Curls
20 Banded Strict Press
10 Sit Ups
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Banded Strict Press
Hanging Leg Raises/Alternating Leg V Ups (Checkmark)
10 sets
10 Hanging Leg Raises
-rest 30 secs-
10 Alternating Leg V Ups (each side)
-rest 1 minute between sets-
Athletes Notes
Hanging Leg Raises
Alternating Leg V Ups
Bodyweight Ring or Bar Dips/Seated Incline Bench Curls (5 Rounds for weight)
5 sets
10 Bodyweight Ring or Bar Dips
-rest 30 secs-
10 Seated Incline Bench Curls (both arms, same time) @ RPE 7/10
-rest 1 minute between sets-
*score is Seated Incline Bench Curls load
Athletes Notes
Bar Dips
Strict Ring Dip
Incline Dumbbell Curls
Dumbbell Wrist Flexion Curls/Dumbbell Wrist Extension Curls (Checkmark)
5 sets
10 Dumbbell Wrist Flexion Curls (both arms, same time) @ RPE 7/10
10 Dumbbell Wrist Extension Curls (both arms, same time) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Dumbbell Wrist Flexion Curls
Dumbbell Wrist Extension Curls
Choose a weight you can safely do for 10 reps but is challenging for the first set. As the sets progress this weight should becoming progressively harder (finishing around RPE8-9/10 by the last set). If the weight doesn’t become challenging enough by the end add a set or two on the back end at a higher weight.
Core and Arms Day Cool Down (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min bicep wall stretch (each side)
1 min thread the needle (each side)
1 min banded overhead shoulder distraction (each side)
Athletes Notes
Standing QL Doorway Stretch
Foam Roll Lats
Bicep Wall Stretch
Thread the Needle
Banded Shoulder Distraction
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.
Mini Pump – Core and Arms (Checkmark)
4 sets
10 Hanging Leg Raises
-rest 30 secs-
10 Seated Incline Bench Curls (both arms, same time) @ RPE 7/10
-rest 1 minute between sets-
3 sets
10 Bodyweight Ring or Bar Dips
-rest 30 secs-
10 Alternating Leg V Ups (each side)
-rest 1 minute between sets-
*score is total time for mini pump, score Seated Incline Bench Curls weight in notes
Athletes Notes
Hanging Leg Raises
Incline Dumbbell Curls
Bar Dips
Strict Ring Dip
Alternating Leg V Ups