12 weeks out from BNBF show update!
BNBF 12 Week Prep!
So I’m currently 12 weeks out from first natural bodybuilding show this year - BNBF Northern, which will take place mid August! Having few months of offseason, I have mainly focused on keeping my training heavy and simple. I was aiming to train every body part once a week, using lots of compound movements. I started my contest prep around 13 weeks ago, so my training split and diet have changed a bit. My current split is 7 days per week of weight training + 3-4 cardio sessions (mixing up LISS and HIIT).
Here is an example of my training split:
Monday - Back heavy day (focusing on heavy compounds, low reps!)
Tuesday - Chest and shoulders ( heavy compounds, loads of presses - rep range 3-10 reps)
Wednesday - Arms - high volume training
Thursday - Legs (quads, hamstrings + calves - heavy compound day)
Friday - Back day (light day so focusing on time under tension, high reps + high volume)
Saturday - Chest and shoulders volume training (rep range between 8 to 30 reps)
Sunday- Legs - high volume + high intensity training
I have also added a few different supplements to my stack to help me lose fat, whilst maintaining muscle mass.
Here is my BNBF 12 Week Prep supplement stack:
Pre morning cardio - (15-30 minutes before cardio)
BBW Pure iBCAA 8:1:1
5 grams of BBW L-glutamine
Before workout: (15-30 mins before workout)
5 grams of BBW BCAA’s
Post workout (0-30 minutes after training)
2 scoops of Diet Whey Protein
5 grams of BBW Creatine Monohydrate
By Matt Hupalo Click here to follow Matt on twitter!
On behalf of Bodybuilding Warehouse