Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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
()
Upper Pull 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
:20-30 Supinated Bar Hang
5 Tempo Ring Rows (3 second negative)
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Active Dead Hang on Rig – palms facing in (supinated grip)
Slow Ring Rows
Deadlift
Build to 8RM
-rest 2:00-2:30-
12 reps at 80% of 8RM
-rest 2:00-2:30-
Max reps at 60% of 8RM (cap at 25)
Alternating Dumbbell Upright Row (Weightlifting Variable Reps & Sets)
3 sets: 10 reps (each side) @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
Athletes Notes
Alternating Dumbbell Upright Row
Stand upright with a dumbbell in each hand, arms extended down in front of your thighs.
Use a neutral grip (palms facing your thighs).
Feet about hip-width apart, knees slightly bent.
Keep core braced and shoulders pulled back slightly.
Execution:
Initiate the pull by leading with your elbows, not your hands.
Pull the dumbbells straight up along your torso until they reach about chest height (elbows should be higher than the wrists).
Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
Repeat for desired reps.
Controlled tempo is key — avoid jerking or swinging.
Keep dumbbells close to your body during the lift.
Banded Lat Pulldown (Checkmark)
3 sets: 20 reps (or to RPE 8-8.5/10)
*Rest 1:00-1:30 b/t sets
Athletes Notes
Banded Lat Pulldown
Reverse Grip Barbell Curl (Weightlifting Variable Reps & Sets)
4 sets: 10 reps @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
Athletes Notes
Reverse Grip Bicep Curl (no fat grip)
Stand tall holding a barbell with an overhand (pronated) grip — palms facing down.
Hands should be about shoulder-width apart.
Keep your elbows close to your sides, shoulders back, and core braced.
Execution:
Curl the bar upward by bending your elbows, keeping your wrists straight.
Focus on driving the movement with your forearms and biceps — not your shoulders.
Raise the bar until your forearms are just past parallel or your wrists near shoulder height.
Squeeze at the top, then slowly lower the bar back to the starting position under control.
DB Spider Curls (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: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
3 sets: 10 reps @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
Upper Pull Day Cool Down (No Measure)
1 min bicep wall stretch (each side)
1 min tricep smash (each side)
1 min leaning child’s pose (each side)
1 min seal pose
Athletes Notes
Bicep Wall Stretch
Tricep Smash
Leaning Child’s Pose
Seal Stretch
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 – Upper Pull (Time)
4 sets
4 Deadlift @ RPE 8
8 Alternating Dumbbell Upright Rows (each side) @ RPE 7-7.5
10 Reverse Grip Barbell Curls @ RPE 7-7.5
12 Dumbbell Spider Curls @ RPE 7-7.5
-Rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Deadlift
Alternating Dumbbell Upright Row
Reverse Grip Bicep Curl (no fat grip)
Dumbbell Spider Curl