The Wiser Pre-Contest Prep Plan

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  • Training Goal
  • Average Workout Time
    60 Minutes
  • Times Per Week
    6x /Wk - 12 Weeks
  • Gym Access Required
  • Metron Membership Required
  • Program Level
Nutrition Plan Included

Personalized calorie and macro recommendations

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  • Accesss to all the workouts on this program
  • Training tips from the Coach
  • Workout Personalization
  • Access to Metron App
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Want to look like a bikini competitor even if you don't ever plan on stepping on stage? This program is for YOU!
If you are a bikini competitor, consider this your Pre-Contest Prep Plan!

I have competed in the bikini division of the NPC and IFBB for over 7 years now, starting in 2009 when the bikini division was created. I have perfected my own training techniques, with the help of past trainers, over the years to get me where I am today. I will take you through some of my own training that I do on a regular basis, during my offseason, and during contest prep, to help you build the body you will love and be proud of no matter if your goal is ever to compete or not! 

We will focus primarily on legs and glutes, as this is the most important factor in a bikini competitor today. Building strong glutes is also important, not only for that hourglass shaped body, but also to maintain a strong core, eliminate back pain in the future, and secure a lifetime of overall health. 

You will make a major transformation if you stay committed to this plan. It will require hard work, dedication, and accountability to be your best every single day — but you CAN do it and you WILL succeed! 


-- 12-week workout plan for competitors (or people who just want to look like a competitor)

-- 5 weight training sessions per week 

-- 5 cardio sessions per week (Week 1-6) and 6 cardio sessions (Weeks 7-12)

-- Glute-Focused Training at least twice a week, every week

-- Leg Training including heavy weight and high volume reps every week

-- Ab & Core Training every week

-- Back, Arms, and Shoulder sculpting workouts for a tight upper body

-- HIIT Cardio Circuit options to prevent cardio boredom

-- Tips and training concepts that I use to be successful

-- Some of my exact workouts leading up to a competition

-- Supplement Guide to maximize your training

Nutrition Calculator to assess what you should eat to build that lean & toned look
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