PEAK WEEK
PROTOCOL
Master the science of final week preparation to achieve your best stage look without dangerous depletion methods.
The Science Behind Peak Week
Peak week is often misunderstood and can make or break your physique presentation. Our protocol is based on physiological principles rather than dangerous "bro-science" approaches that can leave you flat, depleted, or worse.
Water Manipulation
Strategic management of water intake to achieve fullness without sacrificing definition or risking health.
Sodium Loading
Utilizing the body's homeostatic mechanisms to achieve optimal subcutaneous water balance.
Carbohydrate Timing
Strategic loading to maximize muscle fullness and vascularity without sacrificing conditioning.
7-Day Peak Week Protocol
Follow this timeline precisely for optimal results. Customize the macros with our calculator for your specific needs.
Day 7 (Sunday)
1 WEEK OUTNutrition
High protein (1.2g/lb), moderate carbs (1.5g/lb), low fats (0.3g/lb). 2-3g sodium.
Water
1.5 gallons, evenly distributed throughout the day.
Training
Full body depletion workout, high reps (15-20), moderate weight. 20 min cardio.
Day 6 (Monday)
6 DAYS OUTNutrition
High protein (1.2g/lb), low carbs (0.5g/lb), moderate fats (0.4g/lb). Begin sodium loading (4-5g).
Water
2 gallons, evenly distributed throughout the day.
Training
Upper body depletion, high reps (15-20), moderate weight. 15 min cardio.
Day 5 (Tuesday)
5 DAYS OUTNutrition
High protein (1.2g/lb), low carbs (0.5g/lb), moderate fats (0.4g/lb). Continue sodium loading (5-6g).
Water
2 gallons, evenly distributed throughout the day.
Training
Lower body depletion, high reps (15-20), moderate weight. 15 min cardio.
Day 4 (Wednesday)
4 DAYS OUTNutrition
High protein (1.2g/lb), very low carbs (0.3g/lb), moderate fats (0.4g/lb). Peak sodium loading (6-7g).
Water
2.5 gallons, evenly distributed throughout the day.
Training
Full body pump workout, medium reps (10-15), light weight. No cardio.
Day 3 (Thursday)
3 DAYS OUTNutrition
High protein (1.2g/lb), begin carb loading (2g/lb), low fats (0.2g/lb). Begin sodium tapering (4-5g).
Water
2.5 gallons, evenly distributed throughout the day.
Training
Posing practice only, no weights or cardio.
Day 2 (Friday)
2 DAYS OUTNutrition
High protein (1.2g/lb), continue carb loading (3g/lb), low fats (0.2g/lb). Continue sodium tapering (2-3g).
Water
2 gallons, evenly distributed until 6pm, then reduce to sips when thirsty.
Training
Light pump workout for lagging body parts only, posing practice.
Day 1 (Saturday)
1 DAY OUTNutrition
Moderate protein (1g/lb), high carbs (4g/lb), very low fats (0.1g/lb). Minimal sodium (1g).
Water
Sips only when thirsty, approximately 16-32oz total for the day.
Training
No training, posing practice only. Apply first coat of tan if needed.
SHOW DAY (Sunday)
COMPETITIONMorning (2-3 hours before pre-judging)
2-3 rice cakes with 1 tbsp honey or jam, 3-4oz lean protein (white fish or chicken). Coffee if desired. Sip water.
Pre-Pump Up (30-60 min before stage)
Rice cake with honey, small piece of dark chocolate, or 20g carb source of choice.
Between Shows
4-6oz lean protein, 50-75g carbs from white rice or similar. Sip water as needed.
Calculate Your Custom Protocol
Every competitor is unique. Use our calculator to get precise macro targets for your specific needs.
Important Health Warning
This protocol is designed to be safer than extreme depletion approaches, but any peak week strategy carries risks:
- •Do not use diuretics, they can be dangerous and are banned by most federations
- •If you have any health conditions, consult with a medical professional before following this plan
- •Watch for signs of dehydration: dizziness, headache, extreme thirst, or cramping
- •If you feel unwell at any point, rehydrate immediately and adjust the protocol
- •The goal is to look your best while remaining healthy - no trophy is worth your health