Free PDF guide
The 14-Day Classic Physique Posing Challenge.
A day-by-day plan for the Classic Physique mandatories, from front relaxed through abdominal and thigh. Practice one pose at a time, then put it all together as a full routine.
- 22 pages with cues for each pose
- Stage and practice photos throughout
- Camera setup so your practice matches what the judges see
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Inside the challenge
Fourteen days, one pose at a time.
Days 1–9
Build each pose
Front relaxed, first quarter turn, back pose, second quarter turn, front double biceps, side chest, back double biceps, abdominal and thigh, and your favorite classic pose.
Day 10
Rest and reflect
Take a day off, look back at your progress, and find what still needs work.
Days 11–14
Put it together
Run the mandatories as a complete routine, with smooth transitions, at least three times across these days.
Your coach
Written by a competitor who has done the work on stage.
Coach Manoli Velonakis won the Men’s Physique Overall and his Classic Physique class at the 2022 NPC Eastern USA Championships. If you want one-on-one help with your posing, book a consultation.