12-WEEK
COMPETITION PREP
Your complete week-by-week guide to contest preparation. Transform your physique and step on stage ready to compete.
Preparation Phases
Phase 1: Foundation
Weeks 1-4
Establish base protocols and metabolic assessment
Phase Goals
- • Establish baseline measurements and photos
- • Implement initial cutting protocol
- • Begin posing practice routine
- • Assess response to training and nutrition
Nutrition
Training
Phase 2: Progression
Weeks 5-8
Increase intensity and refine protocols
Phase Goals
- • Increase training and cardio intensity
- • Refine posing transitions and timing
- • Address any lagging body parts
- • Monitor for metabolic adaptation
Nutrition
Training
Phase 3: Peak Week
Week 9-12
Final conditioning and peak preparation
Phase Goals
- • Achieve final conditioning levels
- • Perfect posing routine and stage presence
- • Peak week manipulation and preparation
- • Mental preparation for competition
Nutrition
Training
Week-by-Week Breakdown
Each week of your prep should follow a structured approach with specific focuses and measurements. Here's what to track and adjust weekly:
Weekly Measurements
- • Body weight (daily, average weekly)
- • Body fat percentage (DEXA/BodPod if available)
- • Progress photos (same lighting/poses)
- • Circumference measurements
- • Energy levels and mood
- • Sleep quality and duration
- • Training performance metrics
Weekly Adjustments
- • Calorie and macro adjustments
- • Cardio frequency and duration
- • Training volume modifications
- • Supplement timing optimization
- • Posing practice schedule
- • Mental preparation activities
- • Peak week protocol refinements
Success Metrics
Body Composition
Target 8-12% body fat for men, 12-16% for women by competition day
Muscle Retention
Maintain 90%+ of lean muscle mass throughout the cutting phase
Posing Mastery
Confident execution of all mandatory poses with smooth transitions
Mental Readiness
Confidence, stage presence, and enjoyment of the competition experience
Ready to Begin Your 12-Week Transformation?
Use our calculators and guides to create your personalized 12-week competition prep plan.