Best Workout Plan For WBFF Competition: Beginner’s Guide

When it comes to competing at a world-class event like the WBFF, there are too many suggestions regarding effective workout activities that will provide the best result or at least a satisfactory one.

Over time, there have been several workout plans designed by many fitness trainers to help aspiring contestants through their training sessions with little or no aid from a professional trainer. This development came through to assist contestants who cannot afford to hire a professional personal trainer but have the determination to contest in the WBFF competition.

As there are many workout plans out there suggesting what kind of training to do and how to go about it, many people have found it complicated and somewhat confusing. There are a few workout plans on the internet compiled by some inexperienced trainers who only want to publish a few posts to get some attention. Unfortunately, those workout plans cannot give you the rippled and defined body you are longing to build.

You need a detailed workout plan to help you build the muscle shape and tone that judges cannot afford to overlook. In light of that, this guide contains a comprehensive workout plan for beginners to prepare you for the WBFF stage. It can also keep you in shape after the event.

Getting Started

This beginner’s guide concentrates on building the right foundation and creating overall muscle balance. It intensively emphasizes different body parts using a variety of fitness training equipment. Ensure that you strictly adhere to the plan to get the best result.


  • Read carefully and follow the guidelines strictly.
  • Do not substitute any exercise for a given part unless you don’t have the required equipment.
  • Ensure that you combine this workout plan with a trusted diet plan to get a competition-qualified body.

How much cardio is ideal?

Many people who are preparing for the WBFF competition ask this question. Well, how much cardio you would do depends on two questions: What kind of body do you have? And, what body type do you want? Generally, your cardio is good 3 – 5 days per week within 20-45 minutes. This is ideal for beginners.

Another 2 – 3 days of cardio within 30 – 60 minutes is not bad, but that depends strictly on your fat loss. You might need to see a coach or an experienced trainer to help you check and advise you on what will give you the desired result.

Now, let’s get started!


Aim:                Create a foundation and balance muscle tone

Duration:         Four weeks

Getting ready for a major fitness competition like WBFF will take you off your fitness routine. It doesn’t matter if you are a pro or new to the whole fitness training, you will have to start learning this new way afresh. This phase aims at laying the foundation to get you ready for the journey ahead.

Building up the foundation includes helping you build firm, round muscles. You will accomplish this through some compound and super-setting moves, as well as following a sequence of effective exercises as prescribed. The central focus here is to create a muscular balance throughout your body.


  1. Pump Leg extensions: Use 5 sets of 15, 12, 10, 8, 6.
  • Superset with pump leg curl: Use 5 sets of 15, 12, 10, 8, 6. (Note: Start with a half pulse and later the full leg extension).
  1. Neutral Stance smith machine squat: Use 6 sets of 15, 12, 10, 8, 6, 4. (Note: Stand with your feet shoulder-distance, and your toes pointed out).
  2. Elevated smith machine lunge: Use 4 sets of 8 (Note: Ensure that you place your front foot on an aerobics step bench to maintain balance).
  3. Stiff-leg barbell deadlift: Use 5 sets of 15, 12, 10, 8, 6 (Note: Place the balls of both feet on weight plates to elevate your toes slightly).
  4. Barbell booty dip: Use 4 sets of 12, 10, 8, 6 (Note: Place a barbell over your hips. You can use a foam pad to make it more comfortable. Also, keep your shoulders on an aerobic step bench and place your feet flat on the floor. Bend your knees about 900. Now, lift and lower your glutes. Push the weight up and squeeze your glutes at the top of the movement).

Workout tips:

  • For supersets, commence the second exercise immediately after the first. Rest for about 20 30 seconds after you have completed both sets before you move to the next round.
  • For every exercise, ensure that you rest for at least 30 seconds before you repeat the exercise.
  • Add weight in the lower rep set if the reps decline in the set. If the reps increases, reduce the weight in the higher rep sets.
  • Make the upper-body work heavy. A couple of reps of all the sets must be difficult to complete. If you find it easy to complete all your repetitions within a set, increase the weight.
  • You can warm up with light weights for 2 sets of reps when starting your workout.


  1. Dumbbell shoulder press: Use 6 sets of 15, 12, 10, 8, 6, 4 (Note: hold on a bit at the top of the movement to contract your muscles).
  2. Dumbbell lateral raise: 4 sets of 8 (Note: press your shoulder down as you lift the weights.
  3. Barbell upright row: Use 4 sets of 12, 10, 8, 6 (Note: keep the barbell very close to you as you lift the weight).
  4. Alternating arm dumbbell front raise: Use 4 sets of 10, 10, 8, 6 per side. I(Note: Take the arm across your body. Press down your shoulders as you lift the weight).
  5. Rear-delt high rope pull: Use 4 sets of 12, 10, 8, 6 (Note: Ensure that your elbows are high and wide as you are pulling the rope towards your head.)


  1. Pullup:Use 4 sets to failure (Note: you may either use an assisted pullup machine or let a spotter assist you.)
  2. Squat deadlift: Use5 sets of 15, 12, 10, 8, 6
  3. Lat pulldown: Use 5 sets of 15, 12, 10, 8, 6 (Note: keep your chest tall and ensure your elbows point down.)
  4. One-arm Smith machine row: Use 4 sets of 8 per side.
  5. T-bar row: Use 4 sets of 12, 10, 8, 6
  6. Early morning: Use 3 sets of 10
  7. Cable pull-through: Use 4 sets of 15 (Note: Ensure you keep off the cable stack and holding the ends of the rope attachment with both hands. Make your knees wider than your shoulders. Lean forward and bend your knees while you keep your back flat and your abs tight. Stand up and pull the rope through your legs. Return slowly to start.)

In Conclusion

Training for a fitness competition requires precision and discipline. You would have to do something different from your routine workouts. That’s why models hire a professional coach to help them through their entire working out sessions. This workout plan will help you start your fitness journey as you prepare for the next WBFF show without a personal trainer.

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