28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleFocus on: Building Muscle and losing fat
Time frame: 10 weeks
You’ve built up a strong foundation; now comes the main part of your competition training. You should plan on beginning this phase about 10 weeks out from your show date. This phase encompasses more supersets to elevate your heart rate during training, so you can burn more fat while lifting. You’ll also be including compound movements to help create round muscles at a slightly higher intensity than Phase 1, says Dey. Plus, there’s a plyometric circuit once a week to get your heart pumping. Don’t worry—you can handle it! And once you’re ready, finish your transformation with Phase 3 here.
Day 1: Quads/Butt
Day 2: Shoulders/Chest
Day 3: Hamstrings/Plyos
Day 4: Back/Arms
Day 5: Butt/Abs