Free Bodybuilding Prep Guide: How to Train for a Bodybuilding Competition Without Spending a Dime

Free Bodybuilding Prep Guide: How to Train for a Bodybuilding Competition Without Spending a Dime

Welcome to the Jacked Alien 12-Week Bodybuilding Prep (Free)

 

If you’re searching for:

  • “How to prep for a bodybuilding show for free”
  • “Free bodybuilding competition training plan”
  • “12-week competition cut”
  • “Beginner bodybuilding diet and workout split”

Then you’ve landed in the right place.

Whether you’re cutting for your first men’s physique show, bikini competition, or just want to train like a real bodybuilder, this completely free bodybuilding prep program is for you. Built from competitive experience and optimized for real results, this guide gives you:

  •  A 5-day workout split
  •  12 weeks of nutritional adjustments
  •  Fat-burning cardio schedule
  •  Macronutrient breakdowns
  •  Meal prep tips
  •  Supplement suggestions
  •  Full library of how-to videos


 What Makes This Plan Different?

Unlike generic online plans, this isn’t fluff or theory. It’s built around what real bodybuilders do: calculated macronutrients, progressive cardio, and precise weight training.

You don’t need a coach.

You don’t need fancy apps.

You just need this page, your discipline, and the will to follow through.

 

Nutrition Breakdown: The Engine Behind Fat Loss

Macronutrients are the backbone of body recomposition.

Protein (2.6g/kg of bodyweight):

Supports muscle retention and growth. Choose complete sources like chicken, eggs, salmon, and Greek yogurt.

 

Carbs (Varies by week, starts at 2.6g/kg):

Your primary energy source. Use clean, complex carbs: jasmine rice, oats, potatoes, and fruit.

 

Fats (Starts at 1g/kg, decreases over time):

Needed for hormone function and vitamin absorption. Use healthy sources: avocado, nut butters, oils.


Fiber (30g–10g across the 12 weeks):

Don’t neglect it. Helps fat oxidation and digestion. Sources: broccoli, asparagus, spinach, oats.

 

Hydration:

1L water per 20kg bodyweight minimum.

→ Increase to 2L/20kg in final weeks.

 

 Sample Clean Food List:

  • Protein: Chicken, egg whites, 93–99% lean ground beef or turkey, tuna, Greek yogurt
  • Carbs: Jasmine rice, sweet potatoes, oats, cream of rice, fruit
  • Fats: Avocado, macadamia nut oil, almonds, cashews, peanut butter
  • Fiber: Broccoli, asparagus, spinach

 

Full Day of Eating (Sample for 220 lb / 100kg Athlete, Weeks 5–6)

Macros: 260g protein / 200g carbs / 70g fat / 20g fiber

  • 7:15 AM: 30 min fasted cardio
  • 8:00 AM Meal 1: 6 whole eggs, banana, grapes
  • 11:00 AM Meal 2: Chicken, jasmine rice, broccoli, avocado
  • 1:30 PM Meal 3: Tuna, sweet potato, asparagus
  • 5:00 PM: Workout + 20 min post-workout cardio
  • 6:30 PM Meal 4: Ground turkey, white potato, spinach
  • 9:00 PM Meal 5: Greek yogurt, strawberries


 

Full 12-Week Macronutrient + Cardio Plan:

Week 1–2

  • Protein: 2.6g/kg
  • Carbohydrates: 2.4g/kg
  • Fat: 0.9g/kg
  • Fiber: 30g
  • Cardio: 3x per week, 30 min fasted (120–140 bpm)
  • Post-Workout Cardio: None

 

Week 3–4

  • Protein: 2.6g/kg
  • Carbohydrates: 2.2g/kg
  • Fat: 0.8g/kg
  • Fiber: 30g
  • Cardio: 6x per week, 30 min fasted
  • Post-Workout Cardio: None

 

Week 5–6

  • Protein: 2.6g/kg
  • Carbohydrates: 2.0g/kg
  • Fat: 0.7g/kg
  • Fiber: 20g
  • Cardio: 6x per week, 30 min fasted
  • Post-Workout Cardio: 3x per week, 20 min

 

Week 7–8

  • Protein: 2.6g/kg
  • Carbohydrates: 1.8g/kg
  • Fat: 0.6g/kg
  • Fiber: 20g
  • Cardio: 6x per week, 30 min fasted
  • Post-Workout Cardio: 3x per week, 30 min

 

Week 9–10

  • Protein: 2.6g/kg
  • Carbohydrates: 1.8g/kg
  • Fat: 0.6g/kg
  • Fiber: 10g
  • Cardio: 6x per week, 30 min fasted
  • Post-Workout Cardio: 6x per week, 20 min

 

Week 11

  • Protein: 2.6g/kg
  • Carbohydrates: 1.6g/kg
  • Fat: 0.4g/kg
  • Fiber: 10g
  • Cardio: 6x per week, 40 min fasted
  • Post-Workout Cardio: 6x per week, 40 min

 

Week 12 (Peak Week)

  • Protein: 2.6g/kg
  • Carbohydrates: 1.4g/kg
  • Fat: 0.3g/kg
  • Fiber: Minimal
  • Cardio: 6x per week, 40 min fasted
  • Post-Workout Cardio: 6x per week, 40 min

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Meal Prep Tips

  • Cook in bulk – meats, rice, potatoes
  • Use PAM spray only – no oils
  • Measure after cooking
  • Seasonings: Must be carb-free
  • Condiments: Mustard, reduced sugar ketchup, hot sauce (in moderation)
  • Drink: Water, coffee, tea, sugar-free drinks

Quote to remember:

“By failing to prepare, you are preparing to fail.”


 

Free Bodybuilding Training Split (5-Day Plan)

Train like you mean it. Here’s the exact training schedule used by competitive bodybuilders. You’ll hit every muscle group multiple times weekly while keeping intensity high and volume moderate.

Split Week 1:

  • Day 1: Shoulders & Triceps
  • Day 2: Legs (Quads)
  • Day 3: Chest, Back & Biceps
  • Day 4: Glutes + Cardio
  • Day 5: Shoulders & Triceps
  • Days 6–7: Rest

 

Split Week 2:

  • Day 1: Chest, Back & Biceps
  • Day 2: Legs (Hamstrings)
  • Day 3: Shoulders & Triceps
  • Day 4: Glutes + Cardio
  • Day 5: Chest, Back & Biceps
  • Days 6–7: Rest

(Then consciously repeat)

Guided Workouts With Video Tutorials

Click any exercise below to see a demo:

Shoulders (Pick 4) 10 reps x 4 sets each:

 

Triceps (Pick 4) 10 reps x 4 sets each:

 

Legs – Quads (Do All) 15 reps x 4 sets each: 

 

Legs – Hamstrings (Do All) 15 reps x 4 sets each:


Chest (Pick 3) 10 reps x 4 sets each:

 

Back (Pick 4) 10 reps x 4 sets each:

 

Biceps (Pick 4) 10 reps x 4 sets each:

 

Glutes & Cardio (Do All):


Final Notes

You don’t need to pay $500+ for coaching to prep for a bodybuilding competition.

This plan gives you:

  •  Proven structure
  •  Nutrition science
  •  Video instruction
  •  Zero cost

So now the only question is…

Will you follow through?

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Welcome to Jacked Alien

We train. We evolve.

And we wear gear built for battle.


 Check out our Jacked Alien competition-ready gym apparel here:

 https://www.jackedalien.com/collections/all


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