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 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
10 Cossack Squats
10 Bodyweight Calf Raises
10 Bodyweight Tibia Raises
Athletes Notes
Mayhem Hip Halo Activation
Cossack Squat
Calf Raises
Tibia Raises
Back Squat (Weightlifting Variable Reps & Sets)
7 sets: 5 reps @ 65-70% 1RM +10lb (or RPE 7/10)
-rest 2:00-3:00 b/t sets-
DB Box Step-ups (Weightlifting Variable Reps & Sets)
*Rest 2:00-2:30 b/t sets
Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
(Farmers Hold)
4 sets: 10 reps (each side) @ RPE 8/10
-rest 1:00-1:30 b/t sets-
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
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Superset (4 Rounds for time ↓ shorter is better)
4 sets
20 Standing Dumbbell Farmers Hold Calf Raise @ RPE 8/10
20 GHD Sit Ups (or Stick Sit Ups)
100ft Offset Overhead Farmer Carry (left overhead/right farmer hold) @ RPE 8/10
100ft Offset Overhead Farmer Carry (right overhead/left farmer hold) @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Double DB Calf Raise
GHD Sit Up
Stick Sit Ups
Double Dumbbell Walk – One Overhead & One Farmer Carry
Lower Push Day Cool Down (No Measure)
1 min thread the needle (each side)
1 min pigeon pose (each side)
1 min toe touch stretch
1 min foam roll glutes (each side)
Athletes Notes
Thread the Needle
Pigeon Stretch
Toe Touch 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 – Lower Push (Time)
4 sets
5 Barbell Back Squat @ RPE 7.5/10
10 Farmers Hold DB Box Step Ups (each side) @ RPE 8/10
20 Standing Dumbbell Farmers Hold Calf Raise @ RPE 8/10
20 GHD Sit Ups (or 20 Stick Sit Ups)
-rest 2:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Back Squat
Dumbbell Box Step Ups
Double DB Calf Raise
GHD Sit Up
Stick Sit Ups