Activities Sports & Athletics Bodybuilding Training - Bodybuilding Pre-Contest Training Routine Hugo Rivera's Personal Bodybuilding Pre-Contest Training Routine Share PINTEREST Email Print Hugo Wins The 2001 Typhoon Bay. Hugo Rivera Sports & Athletics Bodybuilding Basics Health & Safety Training & Routines Baseball Basketball Bicycling Billiards Bowling Boxing Car Racing Cheerleading Cricket Extreme Sports Football Golf Gymnastics Ice Hockey Martial Arts Professional Wrestling Skateboarding Skating Paintball Soccer Swimming & Diving Table Tennis Tennis Track & Field Volleyball Other Activities Learn More By Hugo Rivera Hugo Rivera is a nationally ranked competitive bodybuilder. He has written several books on fitness and bodybuilding, including "The Body Sculpting Bible." our editorial process Hugo Rivera Updated June 19, 2017 The routine below shows you how my periodized pre-contest bodybuilding training routine looks like at 10 weeks out from a bodybuilding show. Growth Phase Routine (Weeks 1-5; Started 10 weeks prior to the show) For my pre-contest training I like to split the body up in 5 days as this allows me to add more exercises for each body part and thus attack it from all angles. During this phase, I just train from Monday to Friday for 5 weeks. The purpose of this phase is at the very least to retain every single bit of muscle as one loses body fat so the routine is lower in volume, uses heavier weights and has longer rests in between sets. Notes This routine uses modified supersets. Each pair of exercises represented by the same letter is a modified superset. In this type of superset, perform the first exercise (for example, A-1), rest 90 seconds, perform the second exercise (for example, A-2), rest 90 seconds, and then go back to exercise A-1. Continue this pattern until all sets are done, then move to the B exercises.If an exercise is listed as a single exercise, then just rest 90 seconds in between sets.You may change the order of modified supersets and the pairing of exercises as well from workout to workout in order to avoid staleness.Abs may be trained separately before morning 45-minute cardio session in superset fashion with no rest in between sets. Cardiovascular exercise is performed twice a day for 45 minutes at a time. Once in the morning before meal 1 at around 6 am and another time after the workout around 12 noon, or later on in the evening if my schedule does not allow me to perform it immediately after my weights (which I hit around 11 am when preparing for a contest). My choices of cardiovascular exercise are either walking on the treadmill, recumbent stationary bike or the elliptical rider. Workout (A) Chest/ Rotator Cuff/Calves/Abs CHEST & CALVES A-1) Incline Bench Press 3x10,8,6A-2) Calf Raises on Standing Machine or Leg Press (Toes In) 3x15-20B-1) Chest Dips 3x10,8,6B-2) One Legged DB Calf Raises 3x15-20C-1) Flat Dumbbell Bench Press 3x10,8,6 (alternate with BB Bench Press every other workout)C-2) Calf Raises (Toes Out) on Standing Machine or Leg Press 3x15-20D-1) Incline Flyes (alternate with Across Bench Pullover every other workout) 3x10,8,6D-2) Seated Calf Raises 3x15-20ROTATOR CUFF E) External Rotations 3x12-15ABS Twisting Crunches on Swiss Ball 3xFailureKnee-Ins 3xFailureSwiss Ball Crunches 3xFailureHanging Leg Raises 3xFailure (alternate with Side Crunches every other workout) Workout (B) Hamstrings/Lower Back/Abs HAMSTRINGS A-1) Single Legged Leg Curls 4x10,8,6,6 (alternate with Lying Leg Curls)A-2) Lunges (press with heel) 4x10,8,6,6B-1) DB Stiff Legged Dead lifts 4x10,8,6,6 (alternate with Wide Stance BB Deadlifts)B-2) Seated Leg Curls 4x10,8,6,6LOWER BACK C) Bent Knee Dead lifts 3x10,8,6ABS Same Ab Routine from Workout (A) Workout (C) Shoulders/Biceps/Triceps/Abs SHOULDERS A-1) Bent Over Lateral Raises 3x10,8,6A-2) DB Shoulder Press 3x10,8,6A-3) Upright Rows 3x10,8,6BICEPS & TRICEPSB-1) Preacher Curls 3x10,8,6B-2) Close Grip Bench Press 3x10,8,6 (alternate with Alternating DB Curls every other workout)C-1) Incline Curls 3x10,8,6 (alternate with Concentration Curls every other workout)C-2) Lying Dumbbell Triceps Extensions 3x10,8,6 (alternate with Overhead One Arm Triceps Extensions every other workout)D-1) Biceps Chin-ups 3x10,8,6D-2) Triceps Dips 3x10,8,6 ABS Same Ab Routine from Workout (A) Workout (D) Quads/Abs QUADS & ABS A-1) Leg Extensions 4x12,10,8,6A-2) Lying Leg Raises 4xFailureB-1) Squats 4x10,8,6,6 (alternate with Front Squats every other workout)B-2) Swiss Ball Crunches 4xFailureC-1) Wide Stance Squat 4x10,8,6,6C-2) Hanging Leg Raises 4xFailureD-1) Leg Press (feet together) 4x10,8,6,6D-2) Modified V-Ups 4xFailure Workout (E) Back/Traps/Forearms/Abs BACK & TRAPS A-1) Wide Grip Pull-ups to Front 3X10,8,6A-2) Shrugs to Front 3x15-25B-1) Close Grip Pull-ups (Reverse Grip) 3X10,8,6 (alternate with Medium Reverse Grip Pull-ups every other workout)B-2) Shrugs to Back 3x15-25C-1) Close Grip Pull-ups to Front (Palms facing forward) 3X10,8,6C-2) DB Shrugs 3x15-25D-1) Low Pulley Rows 3X10,8,6D-2) Reverse Barbell Wrist Curls 3x20-25FOREARMS E-1) Hammer Curls 3x10-12E-2) Barbell Wrist Curls 3x20-25ABS Same Ab Routine from Workout (A) Loading Phase Routine (Weeks 6-10; Started 5 weeks prior to the show) For the Loading Phase, depending on how I feel, I may just train every day just going from one Workout to the next. The minimum is 5 days of weight training per week. The purpose of the loading phase is to maintain muscle and help to define it. This is accomplished by the fast pace of the routine along with the higher repetition protocols that are used and the several angles of attack for each muscle. This routine is very high in volume and is tailored for my specific recovery capabilities (which have always been really good). Therefore, you may wish to alter the volume of the routine a bit down if you take longer to recover from workouts. Notes Rest 1 minute in between sets. You can pair exercises for the same muscle group and perform them as a superset in order to increase the pace of the routine. For instance, all of my abs and calves exercises are performed as a big giant set. I also like to pair exercises like an incline bench with chest dips. Feel free to experiment with exercise combinations.You may change the order in which exercises are performed to avoid staleness.Abs may be trained separately before morning 45-minute cardio session. You can do them one after the other in superset fashion with no rest in between sets. Cardiovascular exercise is performed twice a day for 45 minutes at a time. Once in the morning before meal 1 at around 6 am and another time after the workout around 12 noon, or later on in the evening if my schedule does not allow me to perform it immediately after my weights (which I hit around 11am when preparing for a contest). My choices of cardiovascular exercise are either walking on the treadmill, recumbent stationary bike or the elliptical rider. Workout (A) Chest/ Rotator Cuff/Calves/Abs CHESTIncline Bench Press 3x8-10Chest Dips 3x8-10Flat Dumbbell Bench Press 3x8-10 (alternate with BB Bench Press every other workout)75 Degree Incline DB Press 3x12-15Across Bench Pullover 3x8-10DB Flat Bench Flyes 3x12-15 (alternate with DB Incline Bench Flyes every other workout)ROTATOR CUFF External Rotations 3x12-15CALVESCalf Raises (Toes In) on Standing or Leg Press Machine 3x15-20One Legged Calf Raises 3x15-20Calf Raises (Toes In) on Standing or Leg Press Machine 3x15-20Seated Calf Raises 3x15-20Calf Raises (Toes Out) on Standing or Leg Press Machine 3x15-20ABS Partial Sit-Ups (go up until your torso is 30 degrees from floor) 3xFailureKnee-Ins 3xFailureTwisting Crunches on Swiss Ball 3xFailureLying Leg Raises 3xFailureSwiss Ball Crunches 3xFailureHanging Leg Raises 3xFailureModified V-Ups 3xFailureBicycle Crunches 3xFailure Workout (B) Hamstrings/Lower Back/Abs HAMSTRINGS Single Legged Leg Curls 4x13-15DB Stiff Legged Dead lifts 4x12-15 (alternate with Wide Stance BB Deadlifts)Lunges 4x8-10Seated Leg Curls 4x8-10Leg Press (Feet High on Platform) 4x8-10Lying Leg Curls 4x10-12LOWER BACK Bent Knee Dead lifts 3x10ABS Same Ab Workout from Workout A Workout (C) Shoulders/Biceps/Triceps/Abs SHOULDERS Rear Delt DB Rows 3x12-15Bent Over Lateral Raises 3x8-10 DB Shoulder Press 3x8-10Lateral Raises 3x8-10Upright Rows 3x10-12Military Press 3x8-10BICEPS Preacher Curls 3x8-10 (alternate with Alternating DB Curls every other workout)Incline Curls 3x8-10Biceps Chin-ups 3x8-10Concentration Curls 3x12-15 (alternate with High Pulley Cable Curls every other workout)TRICEPS Close Grip Bench Press 3x8-12Lying Dumbbell Triceps Extensions 3x8-10 (alternate with Overhead One Arm Triceps Extensions every other workout)Triceps Dips 3x8-10Triceps Pushdowns 3x12-15 (alternate with Rope Pushdowns every other workout)ABS Same Ab Workout from Workout A Loading Phase Routine (Weeks 6-10; Started 5 weeks prior to the show) Workout (D) Quads/Inner/Outer Thighs/Abs QUADS One Legged Leg Extensions 4x15-20Medium Stance Squats 4x8-10Wide Stance Squat 4x8-10Leg Press (feet and legs together) 4x15-20Lunges (Press with toes) 4x8-10Two Legged Leg Extensions 4x15-20INNER/OUTER THIGHS Abductor Machine 3x15-20Adductor Machine 3x15-20ABS Same Ab Workout from Workout A Workout (E) Back/Traps/Forearms/Abs BACK Wide Grip Pull-ups to Front 3x8-10Close Grip Pull-ups (Reverse Grip) 3x8-10 (alternate with Medium Reverse Grip Pull-ups every other workout)Close Grip Pull-ups to Front 3x10-12Reverse Grip T-Bar Rows 3x8-10 (alternate with Regular Grip T-Bar Rows every other workout)Low Pulley Rows 3x8-10Stiff Arm Pull downs 3x10-12TRAPS Shrugs to Front 3x15-25Shrugs to Back 3x15-25DB Shrugs 3x15-25FOREARMSHammer Curls 3x10-12Barbell Wrist Curls 3x20-25Reverse Barbell Wrist Curls 3x20-25ABS Same Ab Workout from Workout A