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16-Week PreContest Prep
Template

"I can't believe he's giving this away for free."

Everything you need to start on your journey to prepping for a show.

Written by Richard Rigor, the founder of RIGOROUS Nutrition and former gym owner who has helped thousands transform their bodies in the past 2 decades.

"This is like a $300 consult - and he just put it out there for anyone to have."

10 power-packed pages.


2,200 words.


1 Macronutrient countdown chart.


Learn my precontest framework, TODAY.

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Want to make sure this template is "worth it" before you download?

Here's everything that's inside:

  • Starting point macros formula (with calculator)
  • Sample meal plan
  • Cardio framework with frequency, durations, and intensity levels
  • Sample split routine
  • The ONE single measurement you need to track
  • Your supplement foundation
  • If you're "enhanced"...
  • Peak week framework
  • Having THIS produces the desired outcome