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
Front Squat (Weightlifting Variable Reps & Sets)
5 sets
8 Front Squat @ RPE 8/10
-rest 1 min b/t sets-
Athletes Notes
Front Squat
Double Dumbbell Bulgarian Split Squat (Weightlifting Variable Reps & Sets)
4 sets
10 Bulgarian Split Squats (each side) @ RPE 8/10
-rest 20 seconds between sides-
-rest 1 minute between sets-
Athletes Notes
Dumbbell Bulgarian Split Squats
Dumbbell Walking Lunge (Weightlifting Variable Reps & Sets)
4 sets
12 Dumbbell Farmers Hold Walking Lunge Steps (each side) @ RPE 8/10
-rest 1 minute between sets-
Athletes Notes
Double Dumbbell Farmer Hold Walking Lunge
Hip Extensions (Checkmark)
4 sets
15 Hip Extensions (or to RPE 7/10)
-rest 1 minute between sets-
Athletes Notes
GHD Hip Extension
sub Supermans if no GHD is available
Successory (Time)
Accumulate in as few sets as possible:
100 Tibia Raises
30 Strict Toes to Bar
Athletes Notes
Tibia Raises
Strict Toes to Bar
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
8 Front Squat @ RPE 8/10
-rest 1 minute between sets-
3 sets
10 Bulgarian Split Squats (each side) @ RPE 8/10
15 Hip Extensions (or to RPE 7/10)
-rest 1 minute between sets-
Accumulate in as few sets as possible:
60 Tibia Raises
20 Strict Toes to Bar
*score is total time for the mini pump
Athletes Notes
Front Squat
Dumbbell Bulgarian Split Squats
GHD Hip Extension
sub Supermans if no GHD is available
Tibia Raises
Strict Toes to Bar