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3 Month competition preparation

**3-Month Bodybuilding competition**

Are you ready to transform your physique and reach your full potential? My 3-month bodybuilding program, offers a structured approach to building strength, muscle mass, and overall athleticism. Whether you're a beginner or an experienced lifter, this program adapts to your needs and focuses on sustainable progress with proven techniques.

What You’ll Get:
- **Personalized Training Plan**: Tailored to your fitness level and goals, from hypertrophy to strength gains.
- **Step-by-Step Guidance**: Clear instructions for every exercise.
**Weekly Progress Tracking**: Stay on top of your results with easy-to-follow tracking sheets.
**Recovery Protocols**: Optimize your muscle recovery with nutrition, rest, and stretching strategies.
**Nutrition Support**: Expert recommendations on fueling your body for maximum gains.

3-Month Block Breakdown:

Month 1 – Foundation & Strength:
Focus: Build a strong base with compound movements to increase overall strength.
- Emphasis on full-body workouts (3x per week)
- Core lifts: Squats, Deadlifts, Bench Press, Overhead Press
- Accessory lifts to target specific muscle groups for balanced growth

Month 2 – Hypertrophy & Volume:
Focus: Increase muscle size and endurance through higher volume and intensity.
- Split workouts targeting specific muscle groups (4x per week)
- Incorporate supersets, drop sets, and rest-pause techniques
- Prioritize progressive overload

Month 3 – Peak Performance & Refinement:
Focus: Push your limits with advanced techniques, refining muscle definition.
- Advanced split training (5x per week)
- Focus on isolation exercises for muscle definition and shaping
- Incorporate techniques like tempo training, negatives, and forced reps

Online coaching

Personalized Training & Diet Plan

Unlock your full potential with a personalized training and diet plan designed specifically for your body, goals, and lifestyle! With an ISSA-certified coach, you'll receive expert guidance tailored to help you achieve maximum results in the shortest time. Whether you’re aiming for fat loss, muscle gain, or overall fitness improvement, we’re here to support your transformation every step of the way.

### What’s Included:
- **Customized Training Program**: Your workout plan is crafted specifically to your fitness level, goals, and preferences. Whether you want to build muscle, lose fat, or improve overall strength, every detail is personalized.
- **Tailored Diet Plan**: Nutrition is key to your fitness journey. Receive a diet plan that’s based on your goals, activity level, and dietary preferences. From meal timings to macronutrient breakdowns, it’s all designed to fuel your progress.
- **Progress Tracking**: Track your performance, strength, and physique changes with regular check-ins to ensure you're on the right path to success.
 

### Why This Program Works:
- **ISSA Expertise**: You’re getting a program from a certified trainer who understand the science of fitness and nutrition. I don't believe in one-size-fits-all solutions — everything is tailored to you.
- **Sustainable Results**: We focus on creating long-term success. Unlike quick fixes, our plan ensures that your gains are sustainable and that you build habits that last.

### What You’ll Get:
- **Customized Workout Routine**: Designed for your specific fitness level, goals, and preferences. Progressive overload will be integrated to ensure continued gains.
- **Personalized Nutrition Plan**: Tailored to your dietary preferences and goals (e.g., weight loss, muscle gain, maintenance). Includes meal ideas, portion sizes, and macronutrient guidelines.

Ready to take your fitness to the next level? Sign up now and experience the power of a truly personalized training and diet plan crafted just for you! Let us guide you to the best version of yourself.

In depth free dietary and fitness assessment

Fitness Assessment:

1. Current Fitness Level: Are you a beginner, intermediate, or advanced when it comes to working out?
2. Fitness Goals: What are your primary goals? (e.g., weight loss, muscle gain, improve endurance, flexibility, etc.)
3. Current Activity: What kind of exercises are you currently doing (or are you not currently working out)?
4. Injury/Health Concerns: Any specific health issues or injuries I should be aware of?

Dietary Assessment:

1. Current Diet: What do you typically eat in a day (breakfast, lunch, dinner, snacks)?
2. Food Preferences/Restrictions: Any preferences (e.g., vegetarian, vegan, gluten-free) or restrictions (allergies, intolerances)?
3. Hydration: How much water do you drink daily?
4. Eating Habits: Do you follow any specific eating patterns (e.g., intermittent fasting, calorie counting)?