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BNBF 12 Week Prep!

Posted on June 5, 2014 by BBWarehouse There have been 0 comments

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

bnbf 12 week prep

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)

1 serving of BBW Pure caffeine tablets
1 serving of Warrior Blaze Fat burner
5 grams of BBW Pure iBCAA 8:1:1
5 grams of BBW L-glutamine


During 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

5 grams of BBW l-glutamine
1 scoop of Bodybuilding Warehouse Prime
1 serving of Pure D-Aspartic Acid (DAA)
5 grams of BBW Creatine Monohydratebnbf


Post workout (0-30 minutes after training)

2 scoops of Diet Whey Protein 
5 grams of BBW Creatine Monohydrate


Before bed

1 serving of  Zinc, Magnesium and vitamin B6
1 serving of Green tea


By Matt Hupalo Click here to follow Matt on twitter! 


On behalf of  Bodybuilding Warehouse


This post was posted in Athletes and was tagged with BNBF, competition prep