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
GHD Sit Ups/Rotational Medball Throw (Checkmark)
10 sets
12 GHD Sit Ups
-rest 30 secs-
10 Rotational Medball Throw (each side)
-rest 1 minute between sets-
Athletes Notes
GHD Sit Up
Rotational Wall/Med Ball Throws
Standing Barbell Curl (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
5 sets
10-12 Barbell Curls @ RPE 7/10
-rest 30 secs-
10-12 Barbell Skull Crushers @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Barbell Bicep Curl
Barbell Skull Crushers
Dumbbell Wrist Flexion Curls/Dumbbell Wrist Extension Curls (5 Rounds for weight)
5 sets
20 Dumbbell Wrist Flexion Curls (both arms, same time) @ RPE 7/10
20 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 (Time)
5 sets
12 GHD Sit Ups
-rest 30 secs-
10 Rotational Medball Throw (each side)
-rest 1 minute between sets-
4 sets
10-12 Barbell Curls @ RPE 7/10
-rest 30 secs-
10-12 Barbell Skull Crushers @ RPE 7/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
GHD Sit Up
Rotational Wall/Med Ball Throws
Barbell Bicep Curl
Barbell Skull Crushers