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© All rights Reserved 2019 PERFITNESS™ 

My Entire Contest Prep Protocol 2017 ( C.A Championships )

 

Hey Guys,
 

Below you will have full access to my entire protocol, I do have a few disclaimers however!

 

First, remember this is my protocol and it is not tailored for anyone other then myself, if you are planning on competing I strongly advice your protocol is tailored to you!

You can purchase a Personalized Contest Prep here on my website.

 

Second, All rights Reserved by Michael Alvarez 2017 Exclusively For PerfitnessPT.com

PerfitnessPT.Com does not guaruntee results nor is responsible for any health conditions 

 

Third, Any questions or concerns Contact NCSF Certified Personal Trainer Michael Alvarez Contact (310) 801-8266

Email: Wolfofitness@gmail.com

 

 

 

 

(14 Weeks Out )


 

 

 

 

 

 

 

 

 

 

 

 

Nutrition
M-Friday

Meal 1- 4 Whole Eggs, 510 Grams Liquid Egg Whites, 2 slices Uncured Turkey Bacon

Meal 2- 2 scoops Protein Shake, 1 power crunch Bar 

Meal 3- 8 oz. Salmon or 8 oz. Steak, Veggies 1 cup 

Meal 4- 6 oz. Chicken Breast, 1/4 avocado, Veggies 1 Cup  

Meal 5- 8 oz. White Fish 1/4 avocado, Veggies 1 Cup  

Meal 6- 8 oz. 99% Lean Ground Turkey 1/2 avocado, Veggies 1 Cup

S-Sunday

Meal 1- 2 Cups Oatmeal, 1 scoop Protein Powder, 100 Grams Strawberries

Meal 2- 1 scoop Protein Powder, 100 Grams Strawberries 

Meal 3- 2 Cups of White Rice, 7 oz. Chicken Breast 

Meal 4- 8 oz. 99% Lean Ground Turkey, 8 oz. Sweet Potato   

Meal 5- 8 oz. White Fish, 140 Grams Cooked White Rice 

Meal 6- 8 oz. 99% Lean Ground Turkey, 8 oz. Sweet Potato

 

Training

 Monday Legs

Lying Leg Curls-|20|15|12|10|8|6|20

Seated Leg Curls-|12|12|10|8|6|20

Single Leg Curls-|10|10|10|10|10

Stiff Led DeadLifts-|10|10|10|10|10

Hip Abductors-|25|25|25|25

Hyper Extensions-|20|20|20|20

Kick Backs-|12|12|12|12

Tuesday Chest

Decline Hammer Press-|20|15|12|10|8|6|20

Incline Hammer Press-|15|15|12|12|10|8|8|20

Curved Bench Fly's-|12|12|12|12|12|12

Flat Bench Machine Press-|10|10|10|10|10|10|10|10|10|10

Wednesday Arms 

Machine Preacher Curls-|20|15|12|10|8|6

Incline Spider Curls-|12|12|12|12|12

Smith Machine Curls-|12|12|12|12|12

Dumbell Curls-|20|20|10|10

Rope Press Down-|20|15|15|10|8|8

Skull Crushers-|10|10|10|10|10

Machine Press Down-|12|12|12|12

Over Head Tricep Extensions-|20|15|12|10|8|6|20

Thursday Back 

Barbell BentOver Rows-|20|15|12|10|8|6

T- Bar Hammer Rows-|12|12|12|12

DB Single Arm Rows-|10|10|10|10|

Close Grip Lat Pull Down-|20|15|12|10|8

Smith Machine Rack Pulls-|10|10|10|10|

Friday Shoulders 

Lateral Raises-|25|20|15|12|10|8|6|20|25

Side to Front Raise-|12|12|12|12

Hammer Press Machine-|10|10|10|10|10

Machine Shrugs-|10|10|10|10|10

Saturday & Sunday 

Rest Day 

 

( 13 Weeks Out )

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Nutrition
M-Friday

Meal 1- 4 Whole Eggs, 510 Grams Liquid Egg Whites, 2 slices Uncured Turkey Bacon

Meal 2- 2 scoops Protein Shake, 1 power crunch Bar 

Meal 3- 8 oz. Salmon or 8 oz. Steak, Veggies 1 cup 

Meal 4- 6 oz. Chicken Breast, 1/4 avocado, Veggies 1 Cup  

Meal 5- 8 oz. White Fish 1/4 avocado, Veggies 1 Cup  

Meal 6- 8 oz. 99% Lean Ground Turkey 1/2 avocado, Veggies 1 Cup

S-Sunday

Meal 1- 2 Cups Oatmeal, 1 scoop Protein Powder, 100 Grams Strawberries

Meal 2- 1 scoop Protein Powder, 100 Grams Strawberries 

Meal 3- 2 Cups of White Rice, 7 oz. Chicken Breast 

Meal 4- 8 oz. 99% Lean Ground Turkey, 8 oz. Sweet Potato   

Meal 5- 8 oz. White Fish, 140 Grams Cooked White Rice 

Meal 6- 8 oz. 99% Lean Ground Turkey, 8 oz. Sweet Potato

 

Training

 Monday Legs

Leg Extensions-|20|15|12|10|8|6|20

Machine Front Squats-|20|15|12|10|8|6|20

Decline Leg Press-|20|15|12|10|8|6|

Vertical Leg Press-|20|10|10|10|20

Treadmill- |30 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|100|

Tuesday Chest

Incline Bench Press-|20|15|12|10|8|6|20

Cable Fly's-|15|15|15|15|10

Machine Flat Fly's-|20|15|12|10|8|6|20

Flat Bench Machine Press-|20|10|10|10|10||8|20|

Treadmill- |20 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|100|

Wednesday Arms 

High Cable Bicep Curls-|20|15|12|10|8|6
Superset

Rope Press Down-|20|20|20|20|20

Seated Concentration Curls-|20|20|20|20|

Over Head Tricep Extensions-|15|15|15|15

Superset

Z-Bar curls Wide Grip-|15|15|15|15

Reverse Forearm Curls-|10|10|10|10|

Superset

Preacher Curls-|10|10|10|10|

Machine Dips- |20|15|12|10|8|6

Superset

Close Grip Bench Press-|20|15|12|10|8|6

Thursday Back 

Single Arm Dumbbell BentOver Rows-|20|15|12|10|8|6|20

Pull Ups-12|12|12|12|12

Barbell BentOver Rows-|20|15|12|10|8|6|20

Seated Cable Row-|20|15|12|10|8|20

Behind The Neck Pulldown-|12|12|12|12|

Friday Shoulders 

Incline Lateral Raises-|15|15|15|15

Upright Rows-|20|15|12|10|8|6|20

Incline Front Raises-|15|15|15|15

Smith Machine Press-|20|15|12|10|8|6|20

Rear Delt Fly Machine-|20|10|10|10|10|10
Superset

Machine Shrugs-|20|10|10|10|10|10

Saturday & Sunday 

Rest Day 

 

( 12-10 Weeks Out )

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Nutrition

M-Sunday

Meal 1- 6 Whole Eggs, , 4 slices Uncured Turkey Bacon, 1/2 avocado

Meal 2- 8 oz. Salmon, 1/2 avocado, 6 Asparagus Spears

Meal 3- 7 oz. Chicken Breast, 1/2 avocado, 6 Asparagus Spears

Meal 4- 8 oz. Tuna, 1/2 avocado, 6 Asparagus Spears

Meal 5- 2 scoop Protein Powder Pudding Low Carb

Meal 6- 8 oz. 93.7% Lean Ground Turkey, Veggies 1 Cup

 

Training

 Monday Legs

Leg Extensions-|20|15|12|10|8|6|20

Hack Squats-|12|12|12|12|12|

Decline Leg Press-|20|15|12|12|12|10|8|

Stiff Legs-|15|15|15|15|15
Lying Leg Curls-|20|15|12|10|8|6|20

Tuesday Chest

Bench Press-|20|15|12|10|8|6|20

Incline Dumbbell Fly's-|10|10|1010

Cable Cross Over-|20|15|12|10|8|6|20

Incline Bench Press-|15|15|15|15

Dumbbell Chest Fly's-|25|25|25|25

Wednesday Back 

Dumbbell BentOver Rows-|10|10|10|10

Wide Grip Pull Downs-|15|15|15|15

Superset

Cable Pullovers-|15|15|15|15

Barbell BentOver Rows-|20|15|12|10

Hyper Extensions-|12|12|12|12|

Seated Cable Rows-|20|12|12|12|12

Thursday  

Rest Day 

Friday Shoulders & Triceps

Lateral Raises-|20|15|12|10|8|6|20

Dumbbell Shoulder Press-

Front Raises-|10|10|10|10

Rear Delt Fly Machine-|15|15|15|15

V Bar Tricep Press Down-|20|15|12|10|8|6|20

Close Grip Bench Press-|10|10|10|10

Over Head Extensions-|12|12|12|12|

Kickbacks-|15|15|12|12

Saturday & Sunday 

Rest Day 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

( 9-7 Weeks Out )

 

M-Sunday

Nutrition

Meal 1- 500 Grams Liquid Egg Beaters , 4 slices Uncured Turkey Bacon, Veggies

Meal 2- 8 oz. Salmon, 1/4 avocado, Veggies

Meal 3- 8 oz. Chicken Breast, 1/2 avocado, 6 Asparagus Spears

Meal 4- 8 oz. White Fish, Veggies 

Meal 5- 2 scoop Protein Powder Pudding Low Carb, 1 serving Peanut Butter 

Meal 6- 8 oz. 99.1% Lean Ground Turkey, Veggies 1 Cup

Meal 7- 1 serving Peanut Butter 

 

Training

 Monday Legs

Leg Extensions-|20|15|12|10|8|6|20

Smith Machine Squats-|12|10|10|10|8|

Decline Leg Press-|12|12|12|12|12

Hack Squats-|10|10|10|10

Treadmill- |60 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|150|

Tuesday Chest

Incline Bench Press-|20|15|12|10|8|6|20

Cable Cross Overs-|12|12|12|12|12

Machine Fly's-|15|12|10|10|10|10

Flat Bench Machine Press-|15|15|15|15|
Superset

Incline Chest Fly's-|15|15|15|15|

Treadmill- |60 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|150|

Wednesday Back & Shoulders 

Wide Grip Pulldowns-|20|15|12|10|8|6|20

Rope Pull Overs-15|15|15|15

Seated Rows Hammer-|12|12|12|12|

High Cable Rear Cross over-|15|15|15|15

Machine Hammer Press-|20|15|12|10|8|6|20

Cable Front Raises-|10|10|10|10

Machine Side Laterals-|12|12|12|12|12

Treadmill- |60 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|150|

Thursday Arms 

Single Arm Cable underhand Tricep Extension-|20|15|15|15|15|

High Machine Preacher Curls-|20|15|12|12|12|

Preacher Curls Machine-|20|15|12|12|12|

Rope Press Down-|20|15|12|10|8|6|20

Treadmill- |60 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|150|

Friday Back,Biceps & Calves 

Dumbbell Bicep Curls-|20|20|20|20

Machine Wide Hammer Rows-|12|12|12|12

Machine Pull Overs-|12|12|12|12

Behind The Neck Pull downs-|25|20|15|12
Single Arm Preacher Curls-|12|12|12|12

Donkey Calf Raises-|25|25|25|25

Treadmill- |60 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|150|

Saturday & Sunday 

Rest Day 

 

 

( 6-4 Weeks Out )

 

M-Sunday

Nutrition

Meal 1- 500 Grams Liquid Egg Beaters , 4 slices Uncured Turkey Bacon, 2 Packets Cream Wheat

Meal 2- 2 scoop Protein Powder Pudding Low Carb

Meal 3- 8 oz. Chicken Breast, 100 Grams Sweet Potato

Meal 4- 8 oz. Chicken Breast, 100 Grams Sweet Potato

Meal 5- 8 oz. 99.1% Lean Ground Turkey, 1/2 Avocado 

 

Training

Sunday Shoulders & Triceps 

Standing Military Press-|20|15|12|10|8|6|20

Side Cable Raises-|20|15|12|10|8|6|20

Incline Bench Rear Delt Fly-|25|20|15|12|10|8|6|20|25

Over Head Tricep Extension-|20|15|15|15|12

Tricep Extension Machines-|20|15|12|10|8

Machine Shrugs-|12|12|12|12|

Dumbbell Lateral Raises-|12|12|12|12

Treadmill- |60 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|150|

Monday Legs

Leg Extensions-|25|20|15|12|10|8|6|20|25

Lying Leg Curls-|25|20|15|12|10|8|6|20|25

Single Leg Curls -|25|20|15|12|10|8|6|20|25

1/2 Hacks Squats-|25|20|15|12|10|8|6|20|25

Seated Leg Press-|20|15|12|10|8|6|20|

Treadmill- |60 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|150|

Tuesday Chest

Dumbbell Bench Press-|20|15|12|10|8|6|20

Incline Bench Press|20|15|12|10|8|6|20

Flat Bench Fly's-|20|15|12|10|8|6|20

Incline Dumbbell Flys-|20|10|10|10|10||8|20|

Treadmill- |60 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|150|

Wednesday Arms 

Preacher Curls-|20|15|12|10|8|6

Rope Press Down-|25|20|215|12|10|8|6|20

Tricep Press Down Bar-|15|12|10|8|6|20|

Over Head Tricep Extensions-|15|15|15|15

Dumbbell Tricep Extensions-|10|10|10|10

Tricep Press down-|10|10|10|

Superset

Single Arm Preacher Curls-|20|15|15|15|12

Dumbbell Curls |20|15|12|10|20

Superset

Over Head Rope Extension-10|10|10

Treadmill- |60 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|150|

Thursday Back & Traps

Underhand Machine Hammer Rows-|20|15|12|10|8|6|20

Superset

Vertical Grip Machine Hammer Rows-|20|15|12|10|8|6|20

Wide Grip Pull Downs-|20|15|12|10|8|6|20

Superset

Wide Grip Seated Cable Row-|20|15|12|10|8|20

Machine Shrugs-|12|12|12|12|

Barbell Shrugs-|10|10|10|10

Hyper Extensions-|20|20|20|20|20

Treadmill- |60 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|150|

Friday Hamstring & Biceps

Stiff Legs-|20|15|12|10|8|6|20|

Lying Leg Curls-|25|20|15|12|10|8|6|20|25

High Cable Curls-|15|15|15|15

Seated Leg Curls-|25|20|15|12|10|8|6|20|25

Dumbbell Curls-|20|20|20|20|
Preacher Curls Single-|15|15|12|10

Treadmill- |60 Min.|Incline 15|Speed 3Abs-|Hanging Knee Tucks|150|

Saturday Chest & Back

Machine Incline Press-|20|15|12|10|8|6|20|

Machine Press-|20|15|12|10|8|6|20|

Behind The neck Pull Down-|20|15|12|10|

Machine Lat Pull Down-|20|15|12|10|8|6|20|

Treadmill- |60 Min.|Incline 15|Speed 3

Abs-|Hanging Knee Tucks|150|

Sunday 

Rest Day

( 3-2 Weeks Out )

 

M-Sunday

Nutrition

Meal 1- 250 Grams Liquid Egg Beaters , 2 slices Uncured Turkey Bacon

Meal 2- 6 oz. Chicken Breast, 84 Grams Sweet Potato

Meal 3- 1/2 Cup White Rice, 99% Lean Ground Turkey 6 oz.

Meal 4- 7 oz. White Fish, Veggies 1 cup

Meal 5- 7 oz. White Fish, Veggies 1 cup

Meal 6- 7 oz. Chicken Breast, Veggies 1 cup

 

Training

Sunday Shoulders, Triceps & Calves 

Smith Machine Press-|20|15|12|10|8|6|20

Seated Lateral Raises-|20|15|12|10|8|6|20

Rear Delt Fly-|20|20|20|20|20

Close Grip Smith Machine Press-20|15|12|10|8|6|20

Tricep V-Bar Pressdown-|12|12|12|12|

Dumbbell Kick Backs-|15|15|15|15

Seated Calves-|25|25
Standing Calf Raises-|50|50

Treadmill- |120 Min.|Incline 15|Speed 3.5

Abs-|Hanging Knee Tucks|300|

Monday Back

Wide Grip Pull Downs-|20|15|12|10|8|20

T-Bar Rows-|20|15|12|10|8|20

Barbell Rows-|20|15|12|10|8|20

Dumbell Pull Overs-|20|15|12|10|20

Treadmill- |120 Min.|Incline 15|Speed 3.5

Abs-|Hanging Knee Tucks|300|

Tuesday Chest

Smith Machine Bench Press-|20|15|12|10|8|6|20

Smith Machine Incline Bench Press|20|15|12|10|8|6|20

Flat Bench Dumbbell Fly's-|20|15|12|10|8|6|20

Cable Fly's-25|20|15|12|10|8|6|20|25

Machine Press-|12|12|12|12

Treadmill- |120 Min.|Incline 15|Speed 3.5

Abs-|Hanging Knee Tucks|300|

Wednesday Arms,Traps & Calves  

High Cable Curls-|20|15|12|10|8|6

Rope Press Down-|12|12|12|12|

Tricep Press Down |12|12|12|12|

Over Head Tricep Extensions-|12|12|12|12|

Tricep Press down-|10|10|10|

Single Arm Dumbbell Curls-|20|20|10|10|20

V-Bar Cable Curls- |20|15|12|10|8|6|20
Machine Shrugs-|24|24

Seated Calf Raises-|50|50

Treadmill- |120 Min.|Incline 15|Speed 3.5

Abs-|Hanging Knee Tucks|300|

Thursday Shoulders & Arms 

Lateral Raises-|10|10|10|10|

Superset

Rear Delt Fly's-10|10|10|10|

Behind The Neck Press-|12|10|8|6|

High Cable Curls-|12|12|12|

Z-Bar Cable Curls-|12|12|12|

Tricep Press Down UnderHand Single Arm-|10|10|10|10

Treadmill- |120 Min.|Incline 15|Speed 3.5

Abs-|Hanging Knee Tucks|300|

Friday Traps,Back & Shoulders

Trap Dumbbell Shrugs-|20|15|12|10|

Behind The Neck Pull Downs-|20|15|12|10|8|6|20|

Side Delt Machine Raises-|12|12|12

Machine Shoulder Press-|10|10|10|10|
Machine Rows-|10|10|10|10|

Treadmill- |120 Min.|Incline 15|Speed 3.5 |Abs-|Hanging Knee Tucks|300|

Saturday Last Leg Day

Leg Extensions-|25|20|15|12|10|8|6|20|25

Lying Leg Curls-|25|20|15|12|10|8|6|20|25

Seated Leg Curls -|25|20|15|12|10|8|6|20|25

 Hacks Squats-|20|10|8|6|20

Seated Leg Press-|20|12|12|12|10
Walking Lunges-|21|21|21|21

Treadmill- |120 Min.|Incline 15|Speed 3.5

Abs-|Hanging Knee Tucks|300|

Sunday 

Rest Day

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

( Peak Week )

 

Saturday 7 Days Out

Nutrition

Massive Reefed

Macros 

1000 Grams Carbs

>150 Grams Protein

<100 Grams Fat

Sunday

Nutrition

4 Gallons Water

Meal 1- 4 oz. White Fish, Asparagus 

Meal 2- 4 oz. White Fish, Asparagus 

Meal 3- 4 oz. White Fish, Asparagus 

Monday

3 Gallons Water

Meal 1- 4 oz. White Fish, Asparagus

Meal 2- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)

Meal 3- 4 oz. White Fish, Asparagus 

Meal 4- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)

Tuesday 

2 Gallons Water

Meal 1- 4 oz. White Fish, Asparagus

Meal 2- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)

Meal 3- 4 oz. White Fish, Asparagus 

Meal 4- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)

Wednesday 

1 Gallons Water

Meal 1- 4 oz. White Fish, Asparagus

Meal 2- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)

Meal 3- 4 oz. White Fish, Asparagus 

Meal 4- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)

Thursday 

.5 Gallons Water

Meal 1- 4 oz. White Fish, Asparagus

Meal 2- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)

Meal 3- 4 oz. White Fish, Asparagus 

Meal 4- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)

Friday 

No Food / No Water / Maybe Coffee /

 

Training

Sunday Shoulders & Chest

Smith Machine Press-|20|15|12|10|8|6|20

Incline Dumbbell Fly's-|25|20|15|12|10|8|6|20|25

Incline Bench Press-|25|20|15|12|10|8|6|20|25

Seated Cable Fly's-|15|12|10|8|15
Dips-|10|10|10|10

Dumbbell Lateral Raises-|15|15|15|15

Smith Machine Shoulder Press-|10|10|10

Dumbbell Rear Fly's-|20|20|20|20

Treadmill- |120 Min.|Incline 15|Speed 3.5

Abs-|Hanging Knee Tucks|300|

Monday Back & Arms

Close Grip Lat Pull Downs-|20|15|12|10|8|20

V-Bar Pull Downs-|20|15|12|10|8|20

Rope Over Head Extensions-|12|12|12|12|

Tricep Press Downs-|12|12|12|
Close Grip Bench Press-20|15|12|10|8|20

Treadmill- |120 Min.|Incline 15|Speed 3.5

Abs-|Hanging Knee Tucks|300|

Tuesday Shoulder & Arms 

Hammer Overhand Curls-|20||20|20|20|20

Dumbbell Bicep Curls-|20||20|20|20|20

Cable Lateral Raises-|20|15|12|10|8|6|20

Behind The Neck Press-|20|15|12|10|8|6|20|25

Dumbbell Lateral Raises-|15|15|15|15

Superset

Dumbbell Front Raises-|15|15|15|15

Treadmill- |120 Min.|Incline 15|Speed 3.5

Abs-|Hanging Knee Tucks|300|

Wednesday Depletion Workout

Thursday Rest Day| No Cardio| 

Friday Weigh Ins

Saturday Show Day 

 

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