Physique Athletes maintain lean mass while reducing body fat levels during competition preparation with high resistance training and increased aerobic training (1) Strength training (ST) is a well-established intervention strategy for increasing muscle Mass. A hypertrophy-oriented program should employ a repetition range of 6–12 reps per set with rest intervals of 60­90 s between sets. Exercises should be varied in a multiplanar, multiangled fashion to ensure maximal stimulation of all muscle fibers. Multiple sets should be employed in the context of a split training routine to heighten the anabolic milieu (2).

In off-season most physique athletes use split routines (85.5%), train 4–7 times per week, target major muscle groups twice weekly, and sessions last 60–90 min. Typical sessions involve 2–3 muscle groups, 2–3 exercises per group, 3–4 sets per exercise, 7–12 repetitions per set, and 61–180 s of rest between sets. Six weeks before competition, there is a shift to fewer muscle groups per session, more repetitions per set, and increased aerobic exercise. Rest periods become shorter (30–60 s), and training intensity and volume are adjusted to enhance muscle definition, though this may risk muscle mass loss, especially in natural physique athletes (3, 4). It is widely recognized that manipulating ST variables is crucial for maximizing hypertrophic adaptations.

The single workout must then be designed reflecting these targeted program goals including the choice of exercises, order of exercise, amount of rest used between sets and exercises, number of repetitions and sets used for each exercise, and the intensity of each exercise (5).

Among these variables, training volume—commonly defined as the number of sets performed per muscle group per week—is considered one of the most critical factors. Consequently, numerous systematic reviews (6), meta-analyses (7, 8), and position statements (9, 10) have sought to establish evidence-based guidelines for the optimal number of sets to promote muscle hypertrophy across diverse populations (11) recommended that natural physique athletes perform approximately 40–70 repetitions per session at least twice per week, noting that higher volumes might be suitable for more advanced lifters.

A meta-analysis by (8) found that performing at least 10 sets per muscle group per week resulted in greater increases in muscle mass compared to fewer than 10 sets, but only two studies included in the meta-analysis had investigated the effects of RT volume on changes in muscle mass specifically in resistance-trained individuals.

However, the analysis lacked sufficient data to determine whether additional hypertrophicbenefits could be achieved with volumes exceeding this threshold. More recently (12), suggested limiting weekly volume to fewer than 15 sets per muscle group, proposing that higher volumes may impair recovery and thereby diminish muscular adaptations. The American College of Sports Medicine recommends three sets of 8–12 repetitions per major muscle group for general fitness in healthy adults (9). Similarly, the National Strength and Conditioning Association suggests 1–3 sets of 6–15repetitions for strength training in youth populations (13).

Despite these efforts to provide evidence-based recommendations, no studies to date havespecifically examined whether these guidelines align with the training practices ofphysique athletes, whose primary objective is to maximize muscle mass (8). We consider this increase casually according to the needs of each athlete.

Hypothetically believe that many practices are in accordance with the literature but can be more detailed and refined according to the specific needs of each category and training period, sincethere are research in this direction is relevant to the theory and practice of bodybuilding, indicating an important gap in the literature on how to adapt training programs to the individual characteristics of athletes (14). Many practices recommended by coaches still lack robust scientific validation, highlighting the need for more studies to support such recommendations (15).

Knowledge of practices in more specific ways becomes essential, because while criteria exist, their application can be influenced by subjective interpretation—both by athletes and judges. The way a body is “read” or evaluated often depends on how well it aligns with these standards, but also on the embodied knowledge and presentation of the athlete, The body's response to training is both a physical and subjective process.

Athletes adjust their routines based on how their bodies feel and react, which in turn shapes how they meet the criteria (16). Therefore this study aimed to: (1) quantify the weekly training volume performed by competitive physique athletes, (2) identify potential differences between male and female athletes, (3) compare training practices acrosscompetitive categories for different muscle groups, and (4) and to critically assess whether current recommendations are sufficient to inform competitive athlete practice.

Table 3 compares the frequency of exercises performed for different muscle groups during the off-season and pré-contest phases.

During the off-season, the most frequently performed exercises among men were lat pulldowns (78%), 45° leg press (77%), squats (73%), seated hamstring curls (83%), and seated calf raises (82%). During the pré-contest phase, the most common exercises were squats (69%), seated hamstring curls (81%), 45° leg press (73%), seated calf raises (73%), and back extensions (59%) (Table 3).For women, the most frequent off-season exercises were seated hamstring curls (71%), squats (66%), leg extensions (63%), lat pulldowns (49%), and hip abduction machine exercises (63%). During the pré-contest phase, the most frequently performed exercises were squats (74%), seated hamstring curls (77%), leg extensions (71%), hip thrusts (80%), and hip adduction machine exercises (46%). When comparing men and women during the off-season, men were found to perform certain exercises more frequently, including bench press (62% of men vs. 37% of women), pec deck (55% vs. 17%), incline bench press (54% vs. 3%), and barbell rows (73% vs. 40%).

Similar trends were observed during the pré-contest phase, where men demonstrated a higher frequency of bench press (58% of men vs. 34% of women), pec deck (54% vs. 20%), incline bench press (55% vs. 11%), and barbell rows (66% vs. 46%) compared to women.

Tables 4, 5 present the statistical analyses by category, comparing the weekly set volume performed for the upper body during the off-season and pré-contest phases in both men's and women's categories.

Tables 6, 7 compare the weekly set volume performed for the lower body and core muscles during the off-season and pré-contest phases across men's and women's categories.

Table 8 shows that athletes in the “Bikini” category performed cardio exercises at a higher average weekly frequency compared to athletes in the “Women's Physique” category during both the off-season and pré-contest phases. Additionally, during the pré-contest phase, athletes in the “Classic Physique” category performed cardio exercises at a higher average weekly frequency compared to athletes in the “Senior” category.

The purpose of this study was to quantify the weekly training volume performed by physique athletes, determine differences between men and women, compare competitive categories across different muscle groups, and evaluate these findings in relation to current strength training (ST) recommendations in the literature.

The results revealed notable variations in training volume between muscle groups across off-season and pré-contest phases.

Our findings revealed variable training frequencies and volumes across muscle groups, with some remaining relatively stable between off-season and pré-contest periods, while others showed notable adjustments. Among men, muscle groups such as the pectorals, latissimus dorsi, biceps brachii, triceps, hamstrings, and triceps surae were trained with similar frequency in both periods. However, deltoids, abdominals, and lower back showed variation.

The increase in aerobic exercise during the pré-contest in most categories with the decrease in frequency for some muscle groups pré-contest, may be a contributing factor to the reduction in total weekly volume and aligns with the pré-contest adjustment strategy to manage training stress according to other study (3).

Previous studies (8, 17, 19) have shown that physique athletes typically maintain high training volumes for large muscle groups (e.g., pectorals) year-round, with dietary and cardiovascular modifications being more prominent during the pré-contest phase. Men generally performed a higher volume of upper body sets (47.2 ± 14.6) compared to women (18.2 ± 7.4), whereas women showed greater lower body volume (23.8 ± 11.2 vs. 11.5 ± 7.0 sets). Our findings confirmed these trends among competitive athletes. For example, Classic Bodybuilding athletes performed 20 chest sets weekly in the off-season and 25 in the pré-contest.

Given the scarce literature available at this level of specificity, in women, muscle groups such as the triceps surae and gluteus were trained more frequently than the lower back and abdominals.

Hormonal differences, especially testosterone and estradiol, affect protein synthesis and response to training, but both sexes respond positively to the stimulus.Women present specific molecular and metabolic responses, such as greater utilization of fatty acids during exercise, but this does not limit hypertrophy (20–23).

Men tend to have greater absolute gains in muscle mass due to greater initial muscle mass and higher testosterone levels, but relative gains (percentages relative to starting point) are very similar between the sexes (22, 24–27).

The Wellness category requires larger buttocks than Bikini and Figure, and often also more voluminous than Women's Physique, although the latter requires greater definition and density. This may explain a higher frequency for the Wellness and Women's Physique categories.

The development of the glutes must present a volume equivalent to the natural anatomical standard, without fillers and proportional to the category's requirements, with evident muscle definition, perfect symmetry, smooth skin and no cellulite, the result of training focused on compound and isolated exercises for hypertrophy, combined with nutrition that favors muscle gain with fat control, all highlighted by a presentation and pose that highlight the anatomically natural curvature and shape of the glutes. In Bikini the glutes are toned and smooth with little volume and slight definition for a natural and elegant appearance, in Wellness there is greater volume and more marked curves with moderate definition for an athletic and curvy physique, while in Women's Physique the glutes are strongly muscled, dense and well defined, integrated into an athletic and muscular body with high definition.

Several factors, including training goals, individual preferences, and physiologicalneeds, may explain the observed variability in training frequency and volume.

However, to date, no specific recommendations exist for highly trained individuals, highlighting the significance of this study to our knowledge, this is one of the first studies to quantitatively describe the practices of physique athletes at this level of specificity, divided by categories, federations and genders.

This study highlights the individualized nature of training practices among physique athletes, with variations in training volume and frequency depending on competitive categories and sex. Notable reductions in training volume were observed during the pré-contest period for some muscle groups e.g.,: pectoral, deltoids, likely to enhance recovery and optimize aesthetics for competition.

This study did not analyze total training load based on lifted weight, but rather total weekly volume, representing a limitation. Future research should incorporate total workload analysis to better inform training strategies for physique athletes. For now, we recommend increased cardiovascular training during the pré-contest period and reduced total training volume for some muscular groups—an approach supported by current evidence.

Female athletes should prioritize lower body development, while male athletes should emphasize upper body musculature, aligned with category-specific demands.

Men's Physique athletes may benefit from reducing chest and deltoid training to avoid overdevelopment and emphasize definition. For Classic Physique athletes, reduced deltoid volume helps preserve proportionality, while abdominal and quadriceps training should be emphasized.

Classic Bodybuilding athletes tend to perform fewer chest sets than Men's Physique athletes during the off-season. In the Master category, increased quadriceps and abdominal volume may counteract age-related muscle loss. Overall, athletes should adjust training volume and frequency approaching competition to optimize recovery and physique. These adjustments must be individualized.

This study provides a novel contribution by systematically analyzing training volume in competitive physique athletes, offering a foundation for future research and evidence-based coaching.

We suggest new studies that can help in the development of more specific training practices for bodybuilding athletes with measurement of weight lifted, recovery interval between each series, cadence, caloric intake or plasma markers.