Post-Prep Transition System (PPTS)

The Post-Prep Transition System (PPTS) was designed to allow competitors to regain some of their strength that could have been lost during the last weeks of their preps. It is recommended to not be in a calorie deficit while running this program, maintenance calories or very small surpluses are advised. Low frequency was introduced to allow for proper recovery between sessions (sometimes even more than would be normally programmed) so that natural athletes can catch their breaths after the countless weeks of dieting and cardio.

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Week 1

Week 2

Week 3

Week 4

Week 5

Hack Squat

Romanian Deadlift (Barbell)

Dip (Weighted)

Incline Chest Press (Machine)

Alternating Dumbbell Curl

Full Body L1 (Lower Dominant)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Pull-Up (Neutral Grip, Weighted)

Chest Fly (Machine)

Lying Lateral Raise (Cable)

Hanging Leg Raise

Full Body U5 (Upper Dominant)

Full Body L5 (Lower Dominant)

Full Body L2 (Lower Dominant)

Full Body L3 (Lower Dominant)

Full Body L4 (Lower Dominant)

Full Body U4 (Upper Dominant)

Wide Grip Pull-Up

Full Body U1 (Upper Dominant)

Full Body U2 (Upper Dominant)

Full Body U3 (Upper Dominant)

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