12 Weeks to a Competition Body Training Plan

Strengthen every muscle while blasting fat with targeted routines.


Exercise Descriptions

Weighted Hyperextension (Day 1)

● Lie facedown on a hyperextension bench. Hook your heels under the footpads and place your feet flat on the plate, toes forward.

● Lean forward from your hips, upper body extended over the top edge of the bench, and grasp a weight plate with both hands.

● Raise your upper body, keeping the weight in front of your chest.

● Pause briefly at the top, then slowly lower back to start.


Walking Barbell Lunge (Day 3 — not shown)

● Stand tall with a barbell resting across your upper back, with feet together and toes pointed forward.

● Lunge forward with your right foot; bend your left knee 90 degrees, lowering it toward the floor.

● Push off your right foot and step forward with your left, lowering your right knee to the floor.


Stiff-leg Deadlift (Day 3 — not shown)

● Stand tall holding a barbell in front of your thighs with a shoulder-width, over-hand grip, and your feet 6–8" apart.

● Keeping your chest high, abs tight, and knees slightly bent, lean forward at the hips, letting the bar naturally track away from your body.

● Pause when you feel a good stretch along the back of your legs, then carefully stand back up and reverse the motion by contracting your glutes and hamstrings, allowing the bar to come closer to your body as you approach the top position.

● Squeeze your abs, back, and glutes at the top.

● Repeat for reps.


Dumbbell Lateral Raise (Day 4 — not shown)

● Stand holding a pair of dumbbells at your sides with a neutral grip, palms facing your body.

● Bend your elbows slightly, keeping this bend throughout the exercise.

● Raise the dumbbells out to your sides in a wide arc to about shoulder level. Pause for a moment at the top, then return to the start position under control.

● Repeat for reps.


Kettlebell Pullover (Day 6)

● Rest your shoulders and upper back on a flat bench, your body perpendicular to it.

● Keep your feet firmly planted on the floor. Hold a kettlebell or dumbbell with both hands above your face, arms extended, and elbows slightly bent.

● Keeping a slight bend in your elbows, slowly lower the weight behind your head.

● Pause at the bottom of the movement, then slowly lift the weight back over your chest, keeping elbows slightly bent throughout.

● Repeat for reps.


Close-grip Pushup (Phase 2, day 4)

● Get into a pushup position, hands slightly narrower than shoulder width, fingers pointed forward.

● Keeping your body in a straight line and your core engaged, lower yourself to the floor and press all the way back up.

● Repeat for reps.


Standing Dumbbell Curl (Day 6)

● Stand holding a dumbbell in each hand, arms at your sides. Keep your abs tight, chest up, and head straight.

● Contract your biceps and simultaneously curl both dumbbells up, keeping your elbows tight at your sides.

● Hold and squeeze at the top, then slowly reverse the movement, bringing the dumbbells back to the start position.

● Repeat for reps.


Lying Knee Lift (Day 1)

● Lie faceup on the floor with your knees bent, calves parallel to floor.

● Place your hands under your glutes, palms down.

● Keeping your knees bent, lift hips toward the ceiling.

● Hold the contraction at the top, then slowly lower your legs back to the start position, squeezing your abs throughout the range of motion.


Dumbbell Overhead Triceps Extension (Day 6)

● Stand holding a dumbbell in each hand directly overhead, elbows extended and palms facing inward.

● Keeping your elbows in, slowly lower the dumbbells down behind your head until you feel a stretch in your triceps.

● Press the dumbbells back up to the start position.


Incline Dumbbell Flye (day 4)

● Lie faceup on an incline bench set to about 45 degrees, with your feet flat on the floor.

● Hold dumbbells above your chest with your palms facing in front of you, elbows slightly bent.

● Keeping your elbows slightly bent, lower the weights until your arms are just short of parallel to the floor.

● Pause, then slowly return to the start position; repeat for reps.