Hey, fitness warriors! 🌟
If you’ve already conquered the basics and are ready to dial in your physique for a bikini competition, you’re in the right place. This 12-week program is designed specifically for advanced clients who are serious about taking their body to the next level. We’re talking high-intensity workouts, precise nutrition, and targeted supplements to help you achieve that stage-ready look.
Week 1-4: Building the Foundation
Workouts:
Strength Training: Focus on compound movements with heavy weights, aiming for 6-8 reps. Split your workouts into upper and lower body days, with an additional day for core and glute emphasis.
Day 1: Upper Body (Chest, Back, Shoulders)
Day 2: Lower Body (Quads, Hamstrings, Glutes)
Day 3: Core & Glutes
Day 4: Upper Body (Arms, Shoulders, Back)
Day 5: Lower Body (Glutes, Hamstrings, Calves)
Cardio: Incorporate HIIT sessions 3 times a week, gradually increasing intensity.
Nutrition:
Macronutrients: Start with a slight calorie surplus to build muscle while keeping fat gain in check.
Meals: Focus on lean proteins, complex carbs, and healthy fats.
Sample Meal: Grilled chicken breast, quinoa, steamed broccoli, and avocado.
Supplements:
Whey Protein Isolate: Helps meet your daily protein needs without adding extra carbs or fats.
Creatine Monohydrate: Supports muscle strength and recovery.
Week 5-8: Cutting Phase Begins
Workouts:
Strength Training: Maintain heavy lifts but increase volume with supersets and drop sets.
Keep the split similar but add in circuit training on the core/glute days.
Cardio: Increase frequency to 4-5 sessions per week. Mix in steady-state cardio with HIIT.
Nutrition:
Macronutrients: Gradually reduce carbs while maintaining high protein to support muscle retention.
Meals: Include more fibrous vegetables and lean proteins. Carb cycling can be beneficial here.
Sample Meal: Baked cod, sweet potato, and green beans.
Supplements:
BCAA: Helps prevent muscle breakdown during the cutting phase.
L-Carnitine: Supports fat metabolism.
Week 9-12: Peak Week Preparation
Workouts:
Strength Training: Focus on maintaining muscle mass with lower weights and higher reps. Introduce more plyometric movements to enhance muscle definition.
Include a depletion workout (high reps, moderate weight) in the last week.
Cardio: Focus on steady-state cardio to prevent muscle loss. Taper down in the last week to conserve energy.
Nutrition:
Macronutrients: Enter a calorie deficit with controlled carb refeed days to maintain energy and fullness.
Meals: Lean proteins, low-carb veggies, and controlled portions of complex carbs.
Sample Meal: Turkey breast, asparagus, and a small portion of brown rice.
Supplements:
Natural Diuretics: Dandelion root and vitamin B6 to help shed excess water weight.
Glutamine: Aids in recovery and muscle preservation.
Proven Brands for Supplements:
Protein: Optimum Nutrition Gold Standard Whey
Creatine: Creapure Creatine Monohydrate
BCAA: Scivation Xtend BCAA
L-Carnitine: NOW Foods L-Carnitine
Natural Diuretics: Herbal Diuretic by Nature's Way
Glutamine: Bodybuilding.com Signature Glutamine
Getting stage-ready is no small feat, but with dedication, precision, and the right tools, you can achieve that winning physique. This program is your blueprint to success, combining intense workouts, strategic nutrition, and science-backed supplements.
Remember, the journey is just as important as the destination—embrace every step of the process!
Millie x
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