Your first natural show, planned week by week.
A 16-20 week timeline, a week-by-week checklist, a posing practice plan and the show-day packing list we give first-time competitors.
- How to pick a show and how many weeks you need
- A 16-20 week prep timeline and checklist
- A posing practice plan from week 20 to show day
- The show-day packing list and day-of timeline
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Inside the guide.
Natural athletes planning their first bodybuilding, physique, figure, wellness or bikini show.
Pick the right show
Timeline maths, choosing a division, paperwork and budget.
The timeline
What happens from 20 weeks out through peak week and after.
Week-by-week checklist
Tick-box tasks for every stage of prep.
Posing plan
How often to practise and what to focus on in each phase.
Packing list
Everything to bring on show day, in one list.
Show-day timeline
How the day runs, from check-in to the evening show.
Written by real coaches.
Coach Tony (17+ years coaching) and Coach Ashley (8+ years) put this together from what they use with clients every week. Every science claim in it is referenced.
Is it really free?
Yes. Enter your first name and email and the PDF downloads straight away. There's nothing to buy.
Will you email me?
Yes, occasionally: practical training and nutrition tips from Coach Tony and Coach Ashley. Every email has an unsubscribe link, and we never sell or rent your information.
Is it for natural competitors?
Yes. Everything in it is written for natural athletes and natural federations.
Do I need to be a client to use it?
No. The guide is built so you can use it on your own. If you'd like a coach to check your plan, you can book a free call.
Is this medical advice?
No. It's general education for healthy adults. Talk to your doctor before changing your diet or training, especially if you're pregnant, have a medical condition or take medication.
Keep going.
The Fat Loss Starter Kit
Set your calories and protein, follow 7 days of high-protein meal ideas, shop with one list, and track the habits that actually move the scale.
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High-Protein Meal Guide
Simple breakfasts, lunches, dinners, snacks and plant-forward meals with the protein per serving worked out, plus a cheat sheet to build your own.
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Book a free 30-minute strategy call with Coach Tony or Coach Ashley, or apply in about three minutes.