Branden Ray's Post-Contest Growth Plan

The competition is over - now it's time to make improvements!


By Sunday, your body should be ready to start a regular training split based on the weaker body parts. Make that weaker part the first thing you train and use that as motivation to improve. The faster you get into the gym, the faster you can look forward to your next show (and put the last one behind you if it didn’t go your way). If you did end up in the center of the first callout, get back in the gym so you can keep the hunger, knowing that those you beat are gunning for you and are already in the gym going hard to get you the next show.

That’s the beauty of bodybuilding— there’s always something to improve. Why not start right away, and give yourself a head start on a new and improved package for your next show! 


DAY 1 Tuesday after your show: 

I. Cable Crossover: 3 sets, 10–12 reps

II. Incline Smith Machine Press: 3 sets, 10 reps

III. Lat Pulldown: 3 sets, 10–12 reps

IV. Seated Row: 3 sets, 10–12 reps

V.Machine Lateral Raise: 3 sets, 10–12 reps

VI.Machine Shoulder Press: 3 sets, 10–12 reps

DAY 2 Wednesday after your show:

I. Leg Extension superset with Lying Leg Curl: 3 sets, 12–15 reps

II.Leg Press: 3 sets, 8–10 reps

III. Seated Leg Curl: 3 sets, 10–12 reps

IV.Triceps Pushdown superset with Cable Curl: 3 sets, 8–10 reps

V. Dip superset with Machine Preacher Curl: 3 sets, 8–10 reps

VI.Seated Calf Raise super-set with Standing Calf Raise: 3 sets, 10–12 reps

DAY 3 Thursday after your show:

Repeat Day 1 (exercises can be different)

DAY 4 Friday after your show: 

Repeat Day 2

DAY 5 Saturday after your show:

Rest and spend time with family and friends 

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!