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WEEK 3 — TRAIN WITH INTENTION + EAT WITH PURPOSE

Your vision is clear.
Your schedule is locked in.
Now it’s time to elevate your execution.

This week, we focus on two of the most important elements of competition prep:

Training with division-specific precision—Eating with strategic purpose—not just clean eating, but targeted fueling

These two habits are the engine of your transformation—and when done with purpose, they will reshape your physique faster than anything else.

TRAINING WITH INTENTION

Every rep, every set, every workout should be done with your division criteria in mind. That means:

Bikini Division:

Emphasize glute depth, shapely legs, rounded delts, and a tight waistline

Fit Model Division:

Slightly developed overall shape to create a feminine, hourglass shape without too much density in the muscle overall

Figure Division:

Build width & depth in the back, roundness in the delts, detail in the core, and balanced, developed legs and glutes

Wellness Division:

Glutes, hamstrings, and quads are the focus—build lower-body dominance, but still develop the upper body enough to create more roundness to the shape

1. OPTIMIZE YOUR TRAINING TECHNIQUE

Proper form isn’t optional—it’s everything.

Tips to sharpen your form:

  • Slow it down: Tempo matters. Controlled reps build more muscle and prevent injury.
  • Mirror + video: Don’t just feel it—see it. Record 1–2 sets and review your alignment.
  • Eliminate momentum: If you’re swinging or bouncing the weight too much, it’s too heavy.
  • Mind-Muscle Connection: Focus mentally on the muscle you’re targeting—feel it stretch and contract.
  • Breathe with intention: Exhale on the exertion (the hard part), inhale on the reset.
2. BUILD MUSCLE LIKE A BOMBSHELL

Muscle growth = strategy + consistency.

Key muscle-building rules:

  • Progressive Overload: Increase weight, reps, or intensity every 1–2 weeks
  • Targeted Volume: Train your division-specific muscles 2–3x/week
  • Recovery = Growth: Muscle is built outside the gym. Prioritize sleep, food, hydration
  • Form > Weight: Never sacrifice technique for heavier dumbbells
  • Track EVERYTHING: Logging your lifts keeps you intentional and progressing
3. BOOST YOUR RESULTS WEEK TO WEEK

Tips to see visible change:

  • Train with purpose, not just effort: Have a plan and stick to it—don’t “freestyle”

  • Get uncomfortable: Push into that last 1–2 tough reps—that’s where the growth is

  • Finish with finesse: Use some finishers like drop sets, supersets, and isolation holds for pump + shape

  • Stay fueled: Under-eating will kill your results. Eat consistently and according to your plan.

  • Check in visually: Progress pics > scale weight. Watch shape, not just size.
4. SMART WARM-UP STRATEGIES

Your warm-up should match your training focus.

Pre-Training Warm-Up Tips:

  • 5–10 minutes of light cardio: Get blood moving

  • Dynamic stretches: Leg swings, arm circles, hip openers (avoid static stretching pre-lift)

  • Movement prep: Do 1–2 warm-up sets of your first lift with lighter weight to practice form
  • Muscle activation: For glute-focused days, activate with bands (bridges, kickbacks)

  • Core ignition: Try planks or dead bugs to engage the core pre-lift
EAT WITH PURPOSE: SIMPLIFY + EXECUTE

You’re not just eating healthy—you’re eating to build, fuel, and condition your body for the stage.

Meal Prep Strategies for Success:
Batch cook proteins 1–2 times per week (ground turkey, chicken, lean beef, egg whites, etc)
Use measuring tools/containers and a food scale for ALL foods for portion accuracy and ease
Keep your go-to meals ready and with you for busy days so you never “wing it”
Plan for travel, weekends, and social situations by packing ahead
Don’t fear simplicity—repetition builds results
Coach Nutrition Tips:

Every rep, every set, every workout should be done with your division criteria in mind. That means:

Avoid skipping meals or under-eating—it slows your metabolism and stunts your progress

Hydration is CRUCIAL—aim for 100-140 oz/day (1OZ/LB body weight)

Use alarms or timers to stay on track with meals

Supplement smart: CLA/Omega3’s, Magnesium, Vitamin D, digestive enzymes, and Bombshell Nutrition Restore can make a huge difference in recovery and digestion

MINDSET RESET: FROM “I HAVE TO” TO “I GET TO”

You’re not just following a plan—you’re becoming someone new.

Training isn’t punishment. Meal prep isn’t a chore. These are tools for the life and body you said you wanted.

Every time you prep your food or show up for a lift, you’re telling your goals: “I’m serious.”

WEEK 3 PRIZE • $50 Bombshell Boutique Gift Certificate

Engagement Challenge: SHOW US HOW YOU TRAIN + FUEL WITH INTENTION

Post a photo or video of your:

  • Meal prep in action
  • Your training clips or photos
  • Your workout log or schedule

Elevate Your Prep, Elevate Your Results

Tag Us: Use the hashtag #SYTYCP and tag us to show off your PRO-level prep!

Post on your preferred social media platforms and our Challenge Facebook Group using the hashtags #SYTYCP #PrepChallenge #TeamBombshell #BombshellInc, and tag us for a chance to be featured and WIN the WEEK 3 PRIZE!

This is the week that separates exercising from competing. This is where you build the body, the fuel plan, and the mindset of an athlete who is headed to the stage.

You’re not here to dabble.
You’re here to dominate.

WEEK 3 ENGAGEMENT CHALLENGE PRIZE!