Blueprint of the Perfect Body

Ryan Terry's guide to getting what the judges are looking for in Men's physique competitions.

Blueprint of the Perfect Body


The next muscle that I think stands out on a competitor is to have a full thick-looking chest, that still shows great condition, which helps to complement the rest of the physique. Below, I have outlined a basic workout that I use to develop my chest:

Chest Workout

2 warm up sets

Incline Dumbbell or Barbell Press: 15-20 reps 

4 working sets

Incline Dumbbell or Barbell Press: 8-12 reps

Flat bench or plate loaded press:8-12 reps

3 working sets

Incline cable flyes: 15-20 reps

Dumbbell flyes or pec dec drop set: 12-15 reps on each drop


Another thing that everyone’s eyes seem to be drawn to when looking at a men’s physique competitor is a great set of abs. I have trained my midsection from a young age through gymnastics and swimming as a child, then on to training them in the gym twice a week, which has built me a strong core for stage. So how do I sculpt my abdominals? Personally, I have had the best results when I have trained them in sections. To do this, I work the upper and lower abs at the start of the week, then lower abs, obliques, and core towards the end.

Upper/Lower Abs Workout

4 sets

Hanging leg raises: 8-12 reps

Kneeling or standing cable crunches: 8-12 reps

Reverse decline crunches: 10-15 reps

Decline weighted crunches: 8-12 reps

Lower Abs/Obliques/Core Workout

4 sets

Hanging leg raises: 8-12 reps

Side raises back extension: 10-15 reps

Cable wood chops: 8-12 reps

Bar torso twists: 10-15 reps each side

Plank: 1-2 minute hold


I’m sure you’ve all heard the saying that shows are won from the back, and it’s very true. A good back will make or break a great physique on stage. Because the back is such a big muscle group, it is important to stimulate all parts. A varied workout is key.

Back Workout

4 sets

Wide grip pullups: 8-12 reps

Wide grip lateral pulldown 8-12 reps T-bar row: 8-12 Reps

Single-arm dumbbell row: 8-12 reps on each arm

Barbell deadlifts: 6-8 reps

3 sets

Seated cable row: 10-15 reps

Next Up: Legs

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