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CONTEST PREP WORKOUT OR TRAINING PROGRAM

YourMuscleShop

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Get Shredded!
When getting ready for a competition, the aim is to keep every bit of muscle you toiled so hard to build up during the "off season." You must not only keep working out hard, but also cleverly switch up your training approaches to activate all the physiological pathways involved in hypertrophy.

Here for example I am suggesting 3 weeks workout plan that can be utilized for an entire week prep period.

WEEK 1-

MONDAY


ExerciseTempoSetsReps
1. Bench Press​
3/0/X​
3​
6-8​
2. Incline Bench Press​
3/0/X​
3​
6-8​
3. Dumbbell Fly​
3/0/X​
2​
6-8​
4. Dumbbell Pullover​
2/0/X​
2​
6-8​
5. Barbell Preacher Curl​
3/1/X​
3​
6-8​
6. Incline Alternating Curl​
3/1/X​
2​
6-8​
7. Single Arm Cable Curl​
3/0/X​
2​
6-8​
8. Hammer Concentration Curl​
3/0/X​
2​
6-8​
9. Seated Barbell Wrist Curl​
2/0/X​
2​
6-8​
10. Cable Crunch​
2/0/1/1​
3​
13-15​
11. Weighted Leg Raise​
2/0/1​
2​
13-15​


TUESDAY


Exercise
Tempo
Sets
Reps
1. Leg Press​
3/0/X​
2​
6-8​
2. Hack Squats​
3/0/X​
3​
6-8​
3. Leg Extensions​
3/0/X​
3​
6-8​
4. Walking Dumbbell Lunge​
3/0/X​
2​
6-8 Each​
5. Stiff Leg Deadlift​
2/0/X​
3​
6-8​
6. Seated Leg Curl​
3/0/X​
3​
6-8​
7. Single Leg Curl​
3/0/X​
2​
6-8 Each​
8. Seated Calf Raise​
2/0/X​
2​
6-8​
9. Single Leg Calf Press​
2/1/X​
3​
6-8 Each​


THURSDAY


Exercise
Tempo
Sets
Reps
1. Wide Grip Seated Cable Row​
2/0/X​
3​
6-8​
2. Underhand Grip Bent Over Row​
2/0/X​
3​
6-8​
3. Close Grip Pull Down​
2/0/X​
2​
6-8​
4. Dumbbell Pullover​
2/0/X​
2​
6-8​
5. Rack Pull​
2/1/X​
2​
6-8​
6. Deadlift​
2/1/X​
2​
6-8​
7. Weighted Leg Raise​
2/0/1​
3​
13-15​
8. Weighted Incline Sit Up​
2/0/1/1​
2​
13-15​


FRIDAY


Exercise
Tempo
Sets
Reps
1. Arnold Dumbbell Press​
3/0/X​
3​
6-8​
2. Single Arm Cable Lateral Raise​
2/1/X​
3​
6-8​
3. Single Arm Cable Bent Rear Delt Fly​
2/1/X​
3​
6-8​
4. Barbell Upright Row​
2/0/X​
2​
6-8​
5. Barbell Shrug​
2/0/X/1​
2​
6-8​
6. EZ Bar Extension​
3/0/X​
3​
6-8​
7. Weighted Tricep Dip​
3/0/X​
2​
6-8​
8. V Bar Pushdown​
2/0/X/1​
2​
6-8​
9. Standing Calf Raise​
2/1/X​
3​
6-8​
10. Seated Calf Raise​
2/0/X​
2​
6-8​


WEEK 2

MONDAY


ExerciseTempoSets
Reps
1. Cable Crossover2/0/2/1
2​
16-20​
2. Dumbbell Fly2/1/'2
2​
13-15​
3. Smith Machine Bench2/0/2
3​
10-12​
4. Dumbbell Incline Press2/0/2
3​
7-9​
5. Spider Curl2/0/2/1
2​
13-15​
6. Machine Curl2/0/2
2​
1-12​
7. Incline Alternating Dumbbell Curl2/1/'2
3​
7-9​
8. Barbell Reverse Wrist Curl1/0/1/1
2​
16-20​
9. Rope Cable Hammer Curl2/0/2
2​
10-12​
10. Leg Raise2/0/1
2​
Max Reps​
11. Weighted Crunch2/0/2/1
2​
Max Reps​


TUESDAY


Exercise
Tempo
Sets
Reps
1. Leg Press​
2/0/2​
2​
16-20​
2. Hack Squats​
2/0/2​
3​
13-15​
3. Leg Extension​
2/0/2/1​
3​
10-12​
4. One Legged Leg Press​
2/0/2​
2​
7-9 Each​
5. Adduction Machine​
2/0/2​
2​
16-20​
6. Seated Leg Curl​
2/0/2​
2​
13-15​
7. Stiff Leg Deadlift​
2/0/2​
2​
10-12​
8. Lying Leg Curl​
2/0/2​
2​
7-9 Each​
9. Seated Calf Raise​
2/0/1​
2​
16-20​
10. Single Leg Calf Press​
2/1/'1​
3​
10-12 Each​


THURSDAY


Exercise
Tempo
Sets
Reps
1. Wide Grip Pull Down​
2/0/2​
3​
16-20​
2. Smith Machine Row​
2/0/1​
3​
13-15​
3. Wide Grip Seated Cable Row​
2/0/2​
3​
10-12​
4. One Arm Dumbbell Row​
2/1/'1​
3​
7-9​
5. Hyperextension​
2/0/2/1​
2​
16-20​
6. Deadlift​
2/1/'1​
2​
10-12​
7. Lying Side Crunch​
1/0/1/1​
2​
Max Reps Each​
8. Leg Raise​
2/0/1​
2​
Max Reps​


FRIDAY


Exercise
Tempo
Sets
Reps
1. Dumbbell Rear Lateral Raise​
2/0/2​
2​
16-20​
2. Cable Front Raise​
2/0/2​
2​
13-15​
3. Smith Machine Military Press​
2/0/2​
2​
10-12​
4. Single Arm Cable Lateral Raise​
2/0/2/1​
3​
7-9​
5. Dumbbell Shrug​
1/0/1/1​
2​
16-20​
6. EZ Bar Upright Row​
2/0/1​
2​
10-12​
7. Straight Bar Pushdown​
2/0/1​
1​
16-20​
8. Skullcrusher​
2/0/2​
2​
13-15​
9. Seated One Arm Dumbbell Overhead Extension​
2/0/2​
2​
10-12​
10. Single Arm Rope Pushdown​
2/0/1/1​
2​
7-9​
11. Seated Calf Raise​
2/0/1/1​
2​
16-20​
12. Standing Calf Raise​
2/1/1/1​
2​
10-12​


WEEK 3

MONDAY


Exercise
Tempo
Sets
Reps
1. Bench Press (Drop Sets)​
2/0/1​
2​
7-9​
2. Hammer Machine Incline Press (Rest Pause)​
2/0/1​
2​
7-9​
3a. Incline Dumbbell Fly​
2/0/1​
2​
.10-12​
3b. Cable Crossover​
2/0/1​
2​
.10-12​
4a. Incline Curl​
2/0/1​
2​
7-9​
4b. Barbell Curl​
2/0/1​
2​
7-9​
5. Dumbbell Preacher Curl (Drop Sets)​
2/0/1​
2​
7-9​
6. Seated Barbell Wrist Curl​
2/0/1​
1​
.10-12​
7a. Cable Reverse Curl​
2/0/1​
1​
.10-12​
7b. Alternating Hammer Curl​
2/0/1​
1​
.10-12​
8a. Leg Raise​
2/0/1​
2​
Max Reps​
8b. Side Plank​
-​
2​
Max Time Each​
9. Cable Crunch (Drop Sets)​
2/0/1​
1​
16-20​


TUESDAY


Exercise
Tempo
Sets
Reps
1. Leg Extensions (Rest Pause)​
2/0/1​
2​
10-12​
2a. Leg Press​
2/0/1​
2​
7-9​
2b. Plie Squats​
2/0/1​
2​
13-15​
3. Smith Machine Split Squat (Dropset)​
2/0/1​
2​
7-9​
4. Lying Leg Curl (1.5 Reps)​
2/0/1​
2​
7-9​
5a. Seated Leg Curl​
2/0/1​
2​
7-9​
5b. Good Morning​
2/0/1​
2​
13-15​
6. Seated Calf Raise​
2/0/1​
1​
13-15​
7a. Calf Press​
1/0/1​
2​
7-9​
7b. Standing Calf Raise​
1/0/1​
2​
7-9​


THURSDAY


Exercise
Tempo
Sets
Reps
1. Smith Machine Row (Rest Pause)​
2/0/1​
2​
7-9​
2a. Dumbbell Pullover​
2/0/1​
2​
10-12​
2b. Underhand Seated Cable Row​
2/0/1​
2​
7-9​
3. Close Grip Pull Down (Drop Set)​
2/0/1​
2​
7-9​
4. Deadlift (Rest Pause)​
2/1/'1​
2​
7-9​
5a. Crunch Machine​
2/0/1​
2​
16-20​
5b. Side Plank​
-​
2​
Max Time Each​
6. Hanging Leg Raise​
2/0/1​
1​
Max Reps​


FRIDAY


Exercise
Tempo
Sets
Reps
1a. Standing Dumbbell Lateral Raise​
2/0/1​
2​
10-12​
1b. Seated Bent Over Lateral Raise​
2/0/1​
2​
7-9​
2. Machine Shoulder Press (Dropset)​
2/0/1​
2​
7-9​
3. Barbell Front Raise (Rest Pause)​
2/0/1​
1​
10-12​
4a. Dumbbell Shrug​
1/0/1/1​
2​
13-15​
4b. EZ Bar Upright Row​
2/0/1​
2​
7-9​
5. Bench Dips (Rest Pause)​
2/0/1​
1​
Max Reps​
6. Cable Overhead Extension (Dropset)​
2/0/1​
2​
7-9​
7a. Skullcrusher​
2/0/1​
1​
7-9​
7b. Close Grip Bench Press​
2/0/1​
1​
7-9​
8. Standing Calf Raise (Dropset)​
2/0/1​
2​
7-9​
9. Calf Press (Rest Pause)​
2/0/1​
1​
10-12​


By cycling through the workout weeks, repeat the workout for 12–16 weeks.

DISCLAIMER:- *Above-stating content is provided for informational and educational purposes only. Before starting any type of program or treatment, it is advisable to seek advice from your health professional
*

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