INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
3 sets:15 Dumbbell Bench Press at RPE 7-8-rest 30 seconds-15+ Wide Tempo Push Ups at RPE 7-8 (stop 2-3 reps shy of failure)-rest 1 minute-15 High to Low Banded Chest Flies RPE 7-8-rest 2 minutes between sets-*For all 3 exercises aim for the same weights as 4 weeks ago (Monday, October 7)-DIRECTLY AFTERWARDS-3 sets:8 Weighted Strict Pull Ups at RPE 8-rest 30 seconds-15 Single Arm Dumbbell Bent Over Rows at RPE 7-8 (each side)-rest 1 minute-15 Banded (Or Cable) Supinated Lat Pull Downs at RPE 7-8-rest 2 minutes between sets-*For all 3 exercises aim for the same weights as 4 weeks ago (Monday, October 7)30 MINUTES VERSION (or less):*For a shorter version today, perform only 2 sets of one or both of accessory and cut rest to 1 minute b/t set if needed
Athletes Notes
15 Dumbbell Bench Press-rest 30 seconds-15+ Wide Tempo Push Ups-rest 1 minute-15 High to Low Banded Chest Flies-rest 2 minutes-15 Dumbbell Bench Press-rest 30 seconds-15+ Wide Tempo Push Ups-rest 1 minute-15 High to Low Banded Chest Flies-rest 2 minutes-15 Dumbbell Bench Press-rest 30 seconds-15+ Wide Tempo Push Ups-rest 1 minute-15 High to Low Banded Chest Flies-rest 2 minutes-
8 Weighted Strict Pull Ups-rest 30 seconds-15 Single Arm Dumbbell Bent Over Rows (each side)-rest 1 minute-15 Banded Supinated Lat Pull Downs-rest 2 minutes-8 Weighted Strict Pull Ups-rest 30 seconds-15 Single Arm Dumbbell Bent Over Rows (each side)-rest 1 minute-15 Banded Supinated Lat Pull Downs-rest 2 minutes-8 Weighted Strict Pull Ups-rest 30 seconds-15 Single Arm Dumbbell Bent Over Rows (each side)-rest 1 minute-15 Banded Supinated Lat Pull Downs
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INSTRUCTIONS
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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.
What?
How?
Goals?
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
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
Friday: Shoulders & Core
Saturday: Glutes & Arms
Cycle 3 (July - September: Traditional)
Cycle 4 (October - December: Traditional)
Crossover Symmetry Warm-up-into-3 rounds10 Perfect Pushups (controlled form)15 Band Pull Aparts5 PVC Around the Worlds (each way)10 Wall Angels5 Scorpions (each side)
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
6 sets of 6 reps – RPE 7-8/10*Rest 2:00-2:30 b/t sets
4 sets: 10 reps - RPE 7*Rest 1:00-1:30 b/t sets
Incline Dumbbell Curls
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.
1 min pec stretch against door/rig1 min lacrosse ball pec smash (each side)1 min overhead elbow grab tricep stretch (each side)1 min tricep lacrosse ball smash (each side)
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.
4 Rounds10 Barbell Bench Press @ moderate weight – maintain quality RPE 710 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 710 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 715 Incline Dumbbell Curls @ moderate weight – maintain quality RPE 7-Rest 3 min b/t rounds-