Off-season
You build. A small calorie surplus, a high-volume body-part split and enough sleep. A little fat gain is accepted.
Competition bodybuilding
Bodybuilding & Posing
Build the size, then show it
Coach's notes
About the programme
This programme is for people who want to step on a stage one day, or at least train like they might. Bodybuilding is slow work. You put on muscle over months and years, not weeks, and most of that time is spent in the off-season, eating well, training hard and sleeping enough. Contest prep is the short, strict phase at the end. If you skip the building phase, there is nothing to show when you finally diet down.
At SPARTANS we train on Jerai racks, plate-loaded and pin-loaded machines, a Smith machine, a leg press and a full rack of dumbbells, so every body part gets proper volume. Training follows a body-part split with plenty of sets, controlled reps and real focus on the muscle you are working. Posing is practised on its own, in front of the mirror and on video, because a good physique that is posed badly loses marks. Some of our members have competed at state-level bodybuilding and physique championships such as Thane Shree 2023.
One clear line before we start. SPARTANS does not support or advise performance-enhancing drugs of any kind, and we will not discuss them with you. Peak-week tricks with water and salt can be dangerous, so they should only be done under a qualified doctor or sports nutritionist. Get a basic medical check-up before you begin and repeat it regularly while you are training this hard.
Who it is for
- Members who already train regularly and now want to build serious size with a proper plan.
- Lean guys and girls who struggle to gain weight and want to add muscle rather than fat.
- Anyone preparing for a district or state-level bodybuilding or physique show.
- Lifters who have the muscle but do not know how to pose or hold a stage routine.
- People who are patient, can eat on schedule and can train five to six days a week.
What you get at SPARTANS
- A high-volume body-part split built around Jerai racks, plate-loaded and pin-loaded machines, leg press, barbells and dumbbells.
- Posing practice for all eight mandatory poses, using the gym mirrors and your own phone videos for review.
- Basic diet guidance free, with detailed off-season and prep diet plans included in the professional package.
- Personal training available if you want a coach watching every set and correcting form closely.
- Access to the separate cardio zone with treadmills, ellipticals and spin bikes for conditioning work.
- Training alongside members who have competed at state-level shows, so you learn how a real prep looks.
Season board
How a competition season runs
Typical timings for a first show, counted back from the show date. Contest prep usually takes the last 12 to 20 weeks, so where prep begins depends on how lean you are when it starts.
Contest prep
Calories come down slowly so you get lean and keep the muscle. Training stays hard and posing becomes daily.
Peak week
Lighter training and full routine rehearsals. Any change to water or salt only under a qualified doctor or sports nutritionist.
Show day
Pre-judging and the evening show. Stay calm, stay hydrated and hit the poses you have practised all season.
After the show
Normal meals again, easier training weeks and a health check, then plan the next off-season.
A typical season, counted back from show day
- Off-season
- Contest prep
- Peak week
- Show day
- After the show
- Ongoing work
Hover or tab to any bar or marker for details. The full timeline is also in the table below for screen readers.
| Phase or activity | When | What happens |
|---|---|---|
| Off-season building | 52 weeks out to 20 weeks out | Off-season: small calorie surplus and high-volume training |
| Off-season building | 20 weeks out to 12 weeks out | Off-season may run until somewhere between 20 and 12 weeks out |
| Contest prep | 20 weeks out to 12 weeks out | Prep starts 12 to 20 weeks out, earlier if you have more fat to lose |
| Contest prep | 12 weeks out to 1 week out | Contest prep: slow calorie cut, hard training, daily posing |
| Peak week | 1 week out to show day | Peak week: lighter training and routine rehearsals |
| Show day | show day | Show day: pre-judging and the evening show |
| After the show | show day to 4 weeks after the show | After the show: normal meals and easier weeks for 2 to 4 weeks |
| Posing practice | 52 weeks out to 12 weeks out | Posing: about ten minutes most days in front of a mirror |
| Posing practice | 12 weeks out to show day | Posing: the full mandatory round and routine every day, filmed for review |
| Photos and weigh-in | 52 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 48 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 44 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 40 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 36 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 32 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 28 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 24 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 20 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 16 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 12 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 8 weeks out | Front, side and back photos plus a weigh-in |
| Photos and weigh-in | 4 weeks out | Front, side and back photos plus a weigh-in |
| Medical check-up | 52 weeks out | Blood work, blood pressure and heart check before you start |
| Medical check-up | 39 weeks out | Repeat check-up, every few months while you train this hard |
| Medical check-up | 26 weeks out | Repeat check-up, every few months while you train this hard |
| Medical check-up | 13 weeks out | Check-up as prep begins to bite |
Posing routine
The eight mandatory poses
These are the eight poses judged in men's bodybuilding. Physique and women's categories use their own poses and quarter turns, so check the rules of the federation running your show.
Pose 1: Front double biceps
Facing the judges
Shows Arm size and peak, shoulder width, waist taper and quads
Learn in Week 2
Pose 2: Front lat spread
Facing the judges
Shows Back width seen from the front, chest and the V-taper
Learn in Week 2
Pose 3: Side chest
Side on to the judges
Shows Chest thickness, arm, thigh and calf seen from the side
Learn in Week 2
Pose 4: Back double biceps
Back to the judges
Shows Back thickness and detail, arms, hamstrings and calves
Learn in Week 3
Pose 5: Back lat spread
Back to the judges
Shows Back width, taper to the waist and calves from behind
Learn in Week 3
Pose 6: Side triceps
Side on to the judges
Shows Triceps, shoulder, chest and leg seen from the side
Learn in Week 2
Pose 7: Abdominals and thighs
Facing the judges
Shows Abs, obliques and thigh detail with one leg forward
Learn in Week 4
Pose 8: Most muscular
Facing the judges
Shows Overall size and density of the upper body and traps
Learn in Week 4
Block one
Your first month
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Week 1
We check your current lifts, body weight, measurements and eating habits. You start the split at moderate weights to learn each movement and find the muscle you are meant to feel. We also take your first front, side and back photos.
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Week 2
Volume goes up, with more sets per body part and slower negatives. Food gets organised into five or six meals with protein in each one. You learn the first four mandatory poses and hold each one for a few seconds.
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Week 3
You add weight where form is solid and start tracking every session in a notebook or phone. The back poses are added. You record a short posing video and we go through it together to fix feet, hands and posture.
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Week 4
We weigh you, compare photos and adjust calories if the scale has not moved or moved too fast. You run all eight mandatory poses in order, then practise smooth transitions and holding the poses while breathing calmly.
Body-part split
A sample off-season week
This is an off-season building week for someone with at least a year of steady training. Pick weights that leave one or two good reps in reserve, and cut a few sets if you are not recovering by the next session.
Monday
Chest and abs
- Incline barbell bench press 4 x 8–10, rest 2 min
- Flat dumbbell press 4 x 10–12, rest 90 sec
- Plate-loaded chest press 3 x 10–12, rest 90 sec
- Cable crossover 3 x 12–15, rest 60 sec
- Hanging knee raise 4 x 12–15, rest 60 sec
Tuesday
Back and rear delts
- Deadlift 4 x 5–6, rest 3 min
- Wide-grip lat pulldown 4 x 10–12, rest 90 sec
- Bent-over barbell row 4 x 8–10, rest 2 min
- Seated cable row 3 x 10–12, rest 90 sec
- Reverse pec deck 3 x 15, rest 60 sec
Wednesday
Legs
- Back squat 4 x 6–8, rest 3 min
- Leg press 4 x 10–12, rest 2 min
- Romanian deadlift 4 x 8–10, rest 2 min
- Leg extension 3 x 12–15, rest 60 sec
- Lying leg curl 3 x 12–15, rest 60 sec
- Standing calf raise 5 x 12–15, rest 60 sec
Thursday
Shoulders and traps
- Seated dumbbell shoulder press 4 x 8–10, rest 2 min
- Smith machine upright row 3 x 10–12, rest 90 sec
- Dumbbell lateral raise 4 x 12–15, rest 60 sec
- Bent-over rear delt raise 3 x 15, rest 60 sec
- Dumbbell shrug 4 x 12, rest 60 sec
Friday
Arms and abs
- Barbell curl 4 x 8–10, rest 90 sec
- Close-grip bench press 4 x 8–10, rest 2 min
- Incline dumbbell curl 3 x 10–12, rest 60 sec
- Cable rope pushdown 3 x 12–15, rest 60 sec
- Hammer curl 3 x 12, rest 60 sec
- Cable crunch 4 x 15, rest 60 sec
Saturday
Posing, calves and cardio
- Mandatory poses, front (double biceps, lat spread, abdominals & thighs) 3 rounds x 10 sec hold each, rest 60 sec
- Mandatory poses, side and back (side chest, back double biceps, back lat spread, side triceps) 3 rounds x 10 sec hold each, rest 60 sec
- Most muscular and full routine on video 2 x full run, rest 2 min
- Seated calf raise 4 x 15–20, rest 60 sec
- Incline treadmill walk 1 x 20 min
Sunday
Rest
Rest day. The gym is closed on Sunday, so take it fully off.
Off-season food
A sample off-season eating day
This is only a sample for a lean bulk, with a small calorie surplus and high protein, so adjust portions to your body weight and how fast you are gaining. Drink three to four litres of water a day. If you have diabetes, kidney trouble, thyroid issues or any other medical condition, see your doctor or a registered dietitian before changing your diet.
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Pre-workout
Veg2 bananas, a handful of soaked almonds and black coffee
Non-veg2 bananas, 3 boiled egg whites and black coffee
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Breakfast
Veg2 bowls vegetable poha with peanuts, 1 glass milk and 100 g paneer bhurji
Non-veg4 egg omelette (2 whole, 2 whites), 3 multigrain toast and 1 glass milk
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Mid-morning
Veg1 bowl sprouts chaat and 1 bowl curd with a spoon of honey
Non-veg1 bowl sprouts chaat and 3 boiled eggs
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Lunch
Veg1.5 cups rice, 2 roti, 1 bowl thick dal, 1 bowl rajma, sabzi and salad
Non-veg1.5 cups rice, 2 roti, 150 g chicken curry, 1 bowl dal and salad
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Evening snack
Veg and non-vegPeanut butter sandwich on 2 slices of bread and 1 glass buttermilk
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Dinner
Veg3 roti, 150 g paneer sabzi, 1 bowl chana and 1 bowl curd
Non-veg3 roti, 150 g grilled fish or chicken, 1 bowl dal and 1 bowl curd
From the floor
Coach's rules for the season
Weigh yourself on the same scale every morning after the toilet, then look at the weekly average. Aim for a slow, steady gain rather than a fast jump.
Before each set, squeeze the target muscle for a second. Lower the weight slowly and feel it working, because chasing heavy numbers with poor form only feeds your ego.
Practise your poses most days, even for ten minutes at home in front of a mirror. Holding poses is tiring, and stage nerves make it harder.
Record your posing on your phone from the front, side and back. You will notice bent knees, dropped lats and a tense face that the mirror hides.
Cook your rice, dal and chicken or paneer in bulk on Sunday. Missed meals are the biggest reason hard gainers stop gaining.
Sleep seven to eight hours. If you are catching the early local and training at 5:30 AM, get to bed early, because muscle is built while you rest.
Get your blood work, blood pressure and heart checked before you start and again every few months. Stop and see a doctor if anything feels wrong.
Good to know
Bodybuilding & Posing questions
How long should I train before I think about competing?
For most people, two to three years of steady, well-fed training before a first show is realistic. You need enough muscle and enough experience with your own body. We will tell you honestly if you look ready, and help you pick a local or district show as a first step before aiming at state level.
What is the difference between off-season and contest prep?
Off-season is when you build. You eat in a small surplus, train with high volume and accept a little fat gain. Contest prep is usually the last twelve to twenty weeks, when you slowly cut calories to get lean while trying to keep the muscle. Both need patience, and prep is far harder on your mood and energy.
Do I need supplements or drugs to compete?
No. Ordinary food like eggs, chicken, paneer, dal and curd can cover your protein, and whey is only a convenience. SPARTANS does not support or advise performance-enhancing drugs, and we will not help anyone use them. Many federations also run tested categories, so check the rules of the show you are targeting.
Why spend so much time on posing?
Judges only see what you show them on stage. Two athletes with similar physiques can place very differently because one knows how to hit the eight mandatory poses cleanly and the other does not. Posing also builds muscle control and stamina, since holding a tight front double biceps under lights is genuinely hard work.
Should I cut water and salt before the show?
Not on your own. Extreme water and salt manipulation can cause cramps, dizziness and serious kidney or heart problems. If it is done at all, it must be planned and monitored by a qualified doctor or sports nutritionist. For a first show, most people look better staying hydrated and simply arriving lean.
Start building for your first stage
Walk in to SPARTANS on Shiv Mandir Road, Ramnagar, or call 081081 16555, Monday to Saturday between 5:30 AM and 10:30 PM. We will look at where you are and plan your off-season with you.