Advanced Program - Elite Performance

PERIODIZATION BREAKDOWN

20-Week Competition Cycle

Strategic progression from hypertrophy to peak condition.

PHASE 1: ACCUMULATION

Weeks 1-6

Build work capacity. High volume training. Maximize muscle damage and metabolic stress. Multiple exercises per muscle group.

Volume: 15-20 sets/muscle Reps: 10-15 Rest: 60-90s

1

PHASE 2: INTENSIFICATION

Weeks 7-12

Increase intensity. Reduce volume slightly. Heavier weights, moderate reps. Focus on progressive overload and strength gains.

Volume: 12-15 sets/muscle Reps: 6-10 Rest: 2-3min

2

PHASE 3: SPECIALIZATION

Weeks 13-16

Target weak points. Advanced techniques (drop sets, rest-pause, partials). Maximum mind-muscle connection. Refinement phase.

Volume: Varies by muscle Reps: 8-12 Advanced Techniques

3

PHASE 4: PEAKING

Weeks 17-19

Reduce volume, maintain intensity. Fatigue management. Carb depletion starts. Water manipulation begins. Final cuts.

Volume: 8-12 sets/muscle Maintenance mode Recovery priority

4

PHASE 5: PEAK WEEK

Week 20

Final preparations. Carb loading. Water cut. Sodium manipulation. Depletion workout Monday. Show day conditioning. Stage ready.

Minimal volume Carb loading Water protocol

5

SAMPLE WORKOUT

Phase 2: Chest Day

Intensification block - Heavy compounds with strategic assistance work.

CHEST - INTENSIFICATION BLOCK

90-120 MIN

1. Flat Barbell Bench Press

5 x 5

Main strength builder. 80-87% 1RM. Focus on bar speed. 4-5 min rest between sets.
STRENGTH PRIORITY
2. Incline Barbell Press (30°)

4 x 6-8

Upper chest focus. 75-80% 1RM. Strict form. 3 min rest.
3. Weighted Dips

4 x 8-10

Lower chest emphasis. Slight forward lean. Add weight when bodyweight too easy. 2-3 min rest.
CLUSTER SETS OPTIONAL
4. Pec Deck Machine

3 x 10-12

Isolation work. Peak contraction hold 2s. Focus on stretch. 90s rest.
DROP SET FINAL SET
5. Low-to-High Cable Flyes

3 x 12-15

Upper chest isolation. Constant tension. Squeeze at top. 60-90s rest.
6. Push-Up Burnout (Bodyweight)

2 x Max Reps

Metabolic finisher. Hands elevated if needed. Go to absolute failure. 2 min rest between sets.
BURNOUT SET

WAVE LOADING: Weeks 7-8: 5x5 @ 80%. Weeks 9-10: 4x6 @ 77%. Weeks 11-12: 3x8 @ 73%. This undulating approach prevents adaptation.

COMPETITION PREP

Last 4 Weeks Protocol

Strategic manipulation of training, carbs, water, and sodium.

WEEK 17

Hard Cut Phase

Reduce volume by 30%
Maintain intensity on compounds
Carbs: 100-150g daily
Increase LISS cardio
Water: 1.5-2 gallons

WEEK 18

Depletion Week

Volume down 40% from baseline
Monday: Depletion workout
Carbs: 50-100g daily
Sodium: Normal levels
Water: 2 gallons

WEEK 19

Final Refinement

Minimal volume (maintenance only)
Carbs: Begin taper up
Practice posing 2x daily
Water: Start manipulation
Sodium: Begin loading

WEEK 20

Peak Week

No training Wed-Sat
Carb loading begins Wed
Water cut Thursday night
Sodium cut Friday
Stage ready Saturday

PEAK WEEK PROTOCOL

Final 7 Days

Day-by-day breakdown for stage-ready conditioning.

MONDAY - DEPLETION

Training: Full body depletion workout. 3 sets x 15-20 reps, minimal rest. Every major muscle group.
Nutrition: Carbs: 50g | Protein: 1.5g/lb | Fat: 0.3g/lb | Water: 2 gallons
Sodium: Load at 5000mg

TUESDAY - DEPLETION

Training: Light cardio only (30 min walking)
Nutrition: Carbs: 50g | Protein: 1.5g/lb | Fat: 0.3g/lb | Water: 2 gallons
Sodium: Continue 5000mg load

WEDNESDAY - CARB LOAD BEGINS

Training: No training. Rest completely.
Nutrition: Carbs: 3-4g/lb (spread across 6 meals) | Protein: 1g/lb | Fat: minimal
Water: 2 gallons | Sodium: Drop to 2000mg

THURSDAY - CARB LOAD

Training: No training.
Nutrition: Carbs: 4-5g/lb | Protein: 1g/lb | Fat: minimal
Water: 1.5 gallons until 8pm, then sip only | Sodium: Drop to 1000mg

FRIDAY - FINAL PREP

Training: Very light pump workout (30 min max, every muscle group)
Nutrition: Carbs: 3g/lb | Protein: 0.8g/lb | Fat: trace
Water: Sips only, minimal intake | Sodium: ZERO

SATURDAY - SHOW DAY

Morning: Light carbs (rice cakes, honey). Pump up workout backstage.
Backstage: Sip water if needed. Simple carbs between rounds.
Post-Show: Celebrate. You earned it. Reverse diet starts Monday.

ELITE METRICS

Track Everything

Competition prep requires precise tracking. Monitor daily.

Body Weight (lbs)

Body Fat %

Waist (inches)

Chest (inches)

Arms (inches)

Thighs (inches)

💡 Pro Tip: Weigh daily (same time, fasted). Photos every 3 days in same lighting. Track strength on all main lifts weekly.

ELITE PERFORMANCE