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Peak week: planning the final 7 days before a show
By Jérémy Altero · updated · 6 min read
Peak week is the last seven days before a bodybuilding, physique or bikini show. The coach adjusts training, carbs, water and sodium so the athlete steps on stage full, dry and feeling good. There is no universal protocol: a good peak week is prepared well in advance, steered day by day from what you see, and never puts the athlete’s health at risk.
What peak week is trying to achieve
Most of the work is done by the time peak week starts. It does not change a physique, it presents it at its best: full muscles thanks to glycogen stores, skin as tight as possible, and a rested athlete who can hold their posing.
The classic mistake is trying to change everything in one week. The further you move from the athlete’s usual routine, the less predictable the result.
Prepare before the final week
A successful peak week is decided weeks earlier.
- Be in condition early: if the cut is not finished, no last-minute manipulation will make up for it
- Run a practice week: a trial a few weeks out shows you how the athlete responds to changes in carbs
- Know the show schedule: weigh-in or check-in time, when their class is called, how long the day lasts
- Plan meals and food in advance, especially if the athlete is travelling
A day-by-day structure
Every coach has their own method, but most split the week into three stages, with targets set for each day and reviewed from what they see.
- Early in the week, up to four days out: training is gradually reduced, cardio comes down, food stays close to normal
- Three days out to the day before: the fill phase, where carbs and the rest are adjusted from how the athlete looks each day
- Show day: simple meals the athlete has already tested, a pump-up before going on stage, and posing
Water and sodium: caution first
This is the riskiest part. Cutting water or salt hard can cause cramps, fainting and serious electrolyte imbalances, and leave the athlete flat on stage instead of dry. Diuretics are dangerous and should never be part of a prep.
This guide is not medical advice. If you have any doubt about an athlete’s health, or the moment they report feeling unwell, stop and get them seen by a doctor.
The coach’s role during the week
During peak week, the coach observes more than they prescribe. You need a daily update: morning bodyweight, water intake, photos, how they feel, sleep, and anything the athlete notices.
- Write down each day’s targets, so the athlete never has to guess
- Adjust from one day to the next based on photos and feedback, not a fixed spreadsheet
- Keep a direct line open so that feeling unwell is reported straight away
- After the show, write down what worked: it is the starting point for the next prep
With ALTERO
In ALTERO, the coach sets each day from seven days out to show day using their own method (carbs, water, sodium, posing, cardio), with no protocol imposed. The athlete sees today’s targets, logs bodyweight and water, and an “I don’t feel well” button alerts the coach straight away. Included in the Pro plan, €79 a month (ALTERO bills in euros).