About
The 12-Week Bodybuilding Show Prep Routine is meticulously designed to target all muscle groups with progressive overload and strategic emphasis on weak areas. This program ensures maximum muscle retention while focusing on aesthetics, symmetry, and definition. Perfect for those aiming to step on stage, it combines expert guidance with a structured approach to help you achieve your best physique. With the DNA Health and Fitness App included to guide you through the program you will already be setup for success. **Program Structure** **Phase 1 (Weeks 1-4): Foundation & Hypertrophy** Focus on moderate intensity and building volume. Recommended RPE: 6-7. Recommended Cardio: 3 sessions of moderate-intensity steady-state cardio per week, 30-45 minutes each. **Phase 2 (Weeks 5-8): Strength & Definition** Emphasis on heavier weights with slightly reduced volume. Recommended RPE: 7-8. Recommended Cardio: 4 sessions per week, combining steady-state cardio and high-intensity interval training (HIIT) for 20-30 minutes. **Phase 3 (Weeks 9-12): Final Refinement & Peak Week** Focus on high reps, isolation movements, and posing practice. Recommended RPE: 8-9. Recommended Cardio: 5 sessions per week, maintaining a mix of steady-state cardio and HIIT. **Weekly Split** **Day 1: Chest & Calves** **Day 2: Back & Abs** **Day 3: Shoulders & Triceps** **Day 4: Rest** **Day 5: Legs (Quad Focus)** **Day 6: Arms & Calves** **Day 7: Rest or Active Recovery (Stretching, Yoga, Light Cardio)**
You can also join this program via the mobile app. Go to the app