4-Week Program Template for Bodybuilding

Use in FirstRep document

Contest Prep Nutrition Timing

Proper nutrition timing is crucial for maximizing muscle retention and fat loss during contest prep.

... Meal Timing Schedule *

Outline your daily meal timing

... Supplement Timing *

Specify when to take pre/post workout supplements

Posing Practice Schedule

Regular posing practice helps enhance your stage presence and physique presentation.

# Weekly Posing Sessions *

Number of sessions per week

... Posing Routine Details *

Describe your posing routine and areas to focus on

Reverse Dieting Post-Show

A structured reverse diet is essential for maintaining gains and avoiding rapid weight gain post-competition.

# Initial Caloric Intake *

Calories for the first week post-show

# Weekly Caloric Increase *

Calories to increase each week

Training Splits for Lagging Body Parts

Targeting lagging body parts with specific splits can help enhance overall physique symmetry.

v Days for Lagging Body Parts *

Select number of days dedicated to lagging parts

... Specific Exercises *

List exercises for lagging body parts

Peak Week Protocols

Following peak week protocols ensures you look your best on stage.

... Water Manipulation Plan *

Outline your water intake plan for peak week

... Carb Loading Strategy *

Describe your carb loading strategy

Why Use This Template

Structured Approach

Provides a clear structure to optimize contest prep and overall physique development.

How to Use

Fill out each section based on your unique bodybuilding goals and needs.

Customization Tips

Adjust meal timing based on your personal schedule and energy levels.
Incorporate feedback from posing coaches into your practice.
Gradually increase calories during reverse dieting to avoid unwanted weight gain.
Focus on exercises that target specific lagging muscles.
Follow peak week protocols specific to your body’s response.

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Frequently Asked Questions

What is reverse dieting?

Reverse dieting is a gradual increase in caloric intake post-competition to maintain muscle while minimizing fat gain.