The Prep Split — My 5-Day Contest-Prep Training Routine

$15 Value

The exact training week I ran to bring my physique to the stage.

This is the real split, not a generic template. Five focused sessions and two rest days, structured to hold size and detail while dieting down with training deliberately lined up so the two hardest days fall on higher-calorie days.

Every session is laid out exercise by exercise: order, sets, reps, and the working notes that actually matter (warm-ups, back-off sets, drop sets, supersets, rest periods, and where to push to failure). No guesswork about what "3 working sets + 1 failure set" means; it's all explained.

What's inside:

• Start Here guide — how to read every rep scheme, plus the full weekly layout
• The full 5-day split — all five sessions, every exercise, sets, reps, and coaching notes
• Fillable Workout Log — every exercise pre-loaded with set-by-set boxes to track weight × reps and progress week to week

Who it's for: Physique competitors and experienced lifters who want a proven prep week they can follow and actually log — or coaches after a ready-made template to adapt.

Format: Instant-download Excel workbook (.xlsx) — works in Excel, Google Sheets, and Numbers.

General training information for healthy, experienced adults, not medical advice or personalized coaching. Some sets are taken to failure — train within your ability and consult a physician before starting. Not intended for minors.