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Components

Chest & Tricep Warm-up

Drop Sets: Bench Press

Reverse Grip Incline ...

Alternating DB Bench ...

Resistance Band Chest ...

Standing KB Crush Gri ...

Double DB Skull Crushers

Cooldown/Mobility

Chest and Triceps

Settings

Workout

Mayhem Affiliate Bodybuilding 8/7/2023

Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Mayhem Bodybuilding Goals

What?

Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.

How?

Mayhem Bodybuilding is a stand-alone hypertrophy focused program that includes elements of strength training. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"

Goals?

The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. Lastly, the goal is all the gainzzzzz!!!!!

Progression

This cycle moves to the traditional upper body push, upper body pull, lower body push/pull seen previously in this programming (earlier in 2022) which is also seen in classical bodybuilding programming.
This cycle will have athletes increasing in weight and decreasing in volume across 8 weeks, followed by a de-load week, and then a max week. The cycle also introduces the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
See below for an outline of how each year is laid out

4 Yearly Cycles

Cycle 1 (January - March: Mechanical Drop Sets)

Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core

Cycle 2 (April - June: Shock Method)

Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
Saturday: Glutes & Arms

Cycle 3 (July - September: Traditional)

Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core

Cycle 4 (October - December: Traditional)

Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
Saturday: Glutes & Arms

Chest & Tricep Warm-up (Checkmark)

Crossover Symmetry Warm-up
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 Band Pull-A-Parts
5 PVC Around the Worlds (each way)
10 Wall Angels
5 Scorpions (each side)

Demo Videos

Perfect Push ups
Banded Pull Aparts
PVC Around the Worlds
Wall Angels
Scorpion Stretch

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Drop Sets: Bench Press (Drop Sets: (week 3 of 3)
2 sets of:
3x10
-into-
2x10 + 1 x Max Reps)

*Rest 2:00-2:30 b/t sets

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Bench Press

Reverse Grip Incline Dumbbell Bench Press (4 sets: 10 Reps - RPE 8)

*Rest 1:00-1:30 b/t sets

Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps.

Reverse Grip Incline DB Bench

Alternating DB Bench Press (4 sets: 10 reps (each side) – RPE 8)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight and stay the same or build across all sets.

Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Alternating DB Bench Press

Resistance Band Chest Fly – High to Low (4 sets: 12 reps – RPE 8)

*Rest 1:00-1:30 b/t sets

Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean (stagger feet for stabilization), press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest).

Band Chest Fly – High to Low

Standing KB Crush Grip French Press (4 sets: 10 reps – RPE 7)

*Rest 1:00-1:30 b/t sets

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.

Standing KB Crush Grip French

Double DB Skull Crushers (4 sets: 10 reps – RPE 7
)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.

Double DB Skull Crushers

Cooldown/Mobility (Checkmark)

1 min Pec Stretch against Door/Rig
1 min Lacrosse Ball Pec Smash (each side)
1 min Overhead Elbow Grab Tricep stretch (each side)
1 min Tricep Lacrosse Ball Smash (each side)

Demo Videos

Pec Stretch against door or rig
Standing Lacross Ball Pec Smash or Lying Lacross Ball Pec Smash
Overhead Elbow Grab Tricep Stretch
Tricep Lacross Ball Smash

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.

Chest and Triceps (Time)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time

Demo Videos

Bench Press
Reverse Grip Incline Dumbbell Bench Press
Resistance Band Chest Fly High to Low
Double DB Skull Crushers

Want to see some of these movements in action? Check out our .