Specialty Training · By Application
Bodybuilding Prep With Coach Cole.
A specialized competition prep program run by Coach Cole, an active competitor himself. This is not our standard training. Serious inquiries only, and we cap it at 7 athletes at a time.
This Isn’t Our Standard Program
Contest prep is a different animal. Periodized training and nutrition, peak week, water and sodium manipulation, posing, and the mental grind of a prep all demand a coach who has actually stood on stage. Coach Cole’s prep program is built from real competitive experience and run completely separately from everything else we do at The Lift Gym.
Coached by a Competitor
Coach Cole doesn’t just write preps. He does them. The program you’ll follow is the same one he ran for his own debut: he started December 1st and executed the plan to a T for 20 weeks.
20
Weeks of prep
5.1%
Stage body fat (from 20%)
30 lbs
Dropped, on plan
Debut
Stepped on stage, dialed in
We work as a team, and everything is built around you. My goal is to teach you how and why it all works, not just hand you a plan, because the athletes who understand their prep are the ones who nail it and keep the results.
How the Coaching Works
Custom Training
A training program built for your body, your schedule, and your division, and adjusted as you change.
Nutrition Around Your Life
Macros and meal timing set by your coach, filled in with foods you actually enjoy from our cookbook or your own kitchen. No misery diets.
Daily Check Ins, Weekly Reports
Daily weigh ins and step tracking roll into a weekly report, and your coach sends a recap every Monday with the adjustments that keep you on pace.
What a Real Check In Looks Like
Every day you log your weight and step count. Those roll into a weekly report your coach reviews each Monday, so every adjustment to your training, cardio, and nutrition is based on real data, not guesswork.
What Your Prep Includes
Cole coaches the exact process he competes with, from off season to stage.
Front
Back
Training & Nutrition Periodization
A fully individualized plan that evolves across your entire prep timeline, never a generic template.
Check Ins & Adjustments
Regular check ins with real time adjustments to keep your progress on schedule as your body changes.
Peak Week & Show Day
A dialed in peak week plus the show day logistics: suit, federation and contest enrollment, skincare, and stage timing.
Posing & Presentation
Weekly in person posing sessions from four weeks out, with division specific coaching so you present like you belong there.
What It Takes
A physique prep runs a 16-week minimum and up to 40 weeks, depending on where you’re starting and your target show. Every prep also includes four weeks post show, so you reverse out the right way and head into a strong offseason instead of crashing. The program is built to be as simple to execute as possible, but make no mistake, it’s for people who are 100% committed to running the plan.
Serious Inquiries Only
We Cap It at 7 Athletes
We hold no more than seven prep athletes at a time, so every competitor gets the attention a prep demands. Spots open only when someone finishes their season, so availability is genuinely limited. This program is for serious competitors and all in first timers who are ready to commit. If that’s you, apply below and we’ll talk.
Who This Is For
Men and women, generally 20 to 40, already strength training and living an active lifestyle, who want to:
- Step on stage as a bodybuilder or physique competitor
- Transform their physique and get truly lean
- Build extreme strength and athletic development
- Commit to nutrition, recovery, and long term change
- Follow a structured, intensive plan to the letter
Frequently Asked Questions
How long is a prep?
A 16-week minimum, and up to 40 weeks depending on where you’re starting and your target show. Every prep also includes four weeks post show for a proper reverse diet into your offseason.
What’s included?
A custom training program, nutrition built around foods you like, daily check ins, a weekly report from your coach, division specific posing coaching, and full peak week and show day guidance (suit, federation and contest enrollment, skincare, and stage timing).
Do I need competition experience?
No. We coach committed first timers and returning competitors alike. What matters is that you’re all in on executing the plan. Coach Cole teaches you how and why it works so you can carry it forward.
What does it cost?
Investment depends on your prep length and is covered in your consult, along with your timeline and plan. This is a premium, limited roster program. We only take seven athletes at a time.
How do I get started?
Apply through the consult form with your goals and timeline. If it’s a fit, Coach Cole will follow up to map out your prep.
Think You’re Ready? Apply.
Tell us about your goals and timeline through the consult form. If it’s a fit, Coach Cole will follow up to map out your prep.