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Can you use a ‘Bodybuilding Periodized’ training program inside of a Bootcamp program and get Results?

Can you use a ‘Bodybuilding Periodized’ training program inside of a Bootcamp program and get Results?

by Rafael Moret, Author of the Trans4mation Bootcamp System and The Bootcamp Periodization System


“Periodization is simply the organization and planning of training. In sport, this planning is usually based upon achieving maximum physical abilities (strength, speed, power, etc..) for a given competition or period of competitions. In bodybuilding, the training might be organized around a specific bodybuilding contest.


Most bodybuilders or fitness competitors actually plan or instinctively “periodize” their training in line with specific goals (lose body fat, bring up a lagging body part, etc ). In general, if you have a specific goal for a period of time, then essentially you are using periodization


20 months ago I decided to tackle this idea and see if it would work. Could we use the same workouts we offer in our Bootcamps to take someone that was committed to the process all the way to the stage…The Fitness Competition Stage


The Answer was YES!!


But maybe I was wrong, I only tested 1 subject inside of 6 months. Maybe she was a genetic anomaly (she wasn’t)


Then I, like Grant Cardone would say, 10X’d it. I took 10 people though a similar process, inside our Bootcamp workouts. 10 different people, with 10 different starting points all in the same period of time, 6 months and all 10 got on a fitness stage with OUTSTANDING results. Results worth of the fitness stage.


Of course supportive nutrition played an equally important role in these transformations, but the bodies were all developed inside our Bootcamp.


We did it by combining exercises you only see inside the “gym and incorporated them into our classes.

We then mapped out a 16 Week Periodized Plan. By the way, we delivered these workouts to all our members



STRENGTH PHASE for 4 weeks

POWER PHASE for 4 weeks

PEAKING PHASE for 4 weeks


We incorporated body part emphasis in our group programming and in 20 months we have taken 20+ clients to compete on stag!


But how does this help the person that doesn’t want to get on stage?


The answer is tremendously, so many people got to do many exercises they had never tried before or that we normally would not use in a group class. We were able to run bicep supersets on purpose, we did shoulder ladders to build more muscle not just to get them tired, drop sets for back and legs…all in a controlled environment.  


*REMEMBER, supportive nutrition was ALSO a big difference maker, not just the implementation of these workouts.


Here is an example of a few of the workouts we use in our Program:



Full Squats with DB 3 warm up sets 12-15 reps and 3 working sets 12-15 reps


Station #1 for  3 Rounds

1a) One legged Squats 5 Each Leg

1b) One legged Good Mornings 10 Reps Each Leg

1c) One leg at a time forward lunges 10 Reps Each Leg

1d) Squat Jumps, lower body 10 Reps



Station #2 for  3 Rounds

2a) Squat Pulse 10 Reps

2b) Step Ups (Single Leg) 10 Reps Each Leg

2c) Elevated Lunge (with foot elevated) 10 Reps Each Leg

2d) Side Lunges 10 Reps Each Leg




Station #3 for  3 Rounds

3a) Stiff legged DB deadlifts 10 Reps

3b) Lying leg curls or SB leg curls 10 Reps

3c) Curtsy lunges 10 Reps Each Leg

3d) One legged glute bridges 10 Reps Each Leg


Day 2


Station #1 for  3 Rounds

1a) Incline DB press 10 Reps

1b) Stability Ball Crunches 10 Reps

1c) Alternate DB curls 10 Reps Each Arm

1d) Sit ups 10 Reps


Station #2 for 3 Rounds

2a) Flat flyes with DB 10 Reps

2b) Full sit outs (or any sit ups variation) 10 Reps

2c) DB Alternating Hammer Grip Curls 10 Reps Each Arm

2d) Mountain Climbers 10 Reps Each Leg


Station #3 for 3 Rounds

3a) One arm DB Snatch 10 Reps Each Arm

3b) One arm side lateral 10 Reps Each Arm

3c) KB Swings 10 Reps

3d) Contralateral hand to toe touch 10 Reps Each Side




Rafael Moret Bootcamp Instructor,Fit Ranx instructor and Owner South Florida Fitness Bootcamp

Author of The Bootcamp Periodization System 


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