Melbourne's Leading & Most In-Demand Personal Training Studio

Strategic Programming to Maximise Conditioning at the ICN Worlds | John Furfaro

John has recently competed in both the ICN Victoria and the ICN World Champs, and came in more conditioned than ever before. 

John Furfaro, Dad of 3, husband and full time business owner has been a long time client of Enterprise Fitness. This year he wanted to compete at a World level.

No stranger to commitment, our job was to prep him so he could show his best. Here’s what we did…


John has no obvious injuries. He’s a little imbalanced from right to left side, but nothing that prevent us from training hard.

Prep started nearer the end of June, and with weekly feedback on John’s recovery and strength progression, we found a strategy that allowed for continuous progress. In the past, he had a tendency to plateau, but this time round we introduced a cycle of one week moderate volume, two weeks high volume and a one week deload for every phase of the program.

We used a DUP (Daily Undulated Periodisation) programming style, which combined strength and higher volume hypertrophy work. With his higher calorie days closer to the weekend, he then felt fresh for his strength sessions at the start of the upcoming week. Creeping up to the shows, more volume work and faster paced sessions were programmed into his training.

Here are example training sessions for each phase of his prep (Upper body A workouts)…

Phase 1 (June 2019)

ICN comp prep coach training program

Phase 2 (July 2019)

comp prep coach training program

Phase 3 (August 2019)

Melbourne comp prep coach training program

Phase 4 (September 2019)

Physique coach training program


John was happy to stick to the nutrition plan, especially since he was able to keep cereal in every day, and pizza once a week! When it came to peak week, the pizza was removed in order to push his physique just that little bit more before refuelling him with a carb load before the Worlds.

We first cycled his high calorie days on Tuesdays and Fridays, but then changed it to Thursday and Friday. Having two days of high calories together actually got him leaner, as it gave John a longer period of being in a deficit to help with depletion.

  • Starting average daily Calories: 3068
  • Ending average daily Calories: 2762

His higher food days stayed between 3700 and 3900 calories twice a week throughout his prep.

Protein included red and white meat.

Carbs ranged from sweet potatoes, oats (or cereal), rice, to maple syrup and fruit.

He had the flexibility of choosing his fat sources, which included butter, coconut oil, olive oil and avocado.


His supplements were kept pretty basic throughout the entire prep. It included Magnesium, Fish oil and Electrolytes. We gave him digestive enzymes to maximise his assimilation as his food intake remained high for the entire prep; this allowed him to get the most from his food.


The biggest milestone during prep for John was his doubts 5 weeks from the ICN Victorian Champs. Anyone that has gone through a prep will understand that as the weeks go by, your head plays tricks with you. Although the doubts crept in, the thought of letting his kids down kept John chipping away.


During his 13 weeks of prep, he lost 6.3kg and 25.4mm of body fat.

  • Weight: From 72.7kg to 66.4kg
  • Body Fat: From 83.6mm to 58.2mm total

At the Victorian Champs this September, he placed in all of his divisions:

  • 4th place in Men’s Physique and Classic Physique
  • 5th place in Men’s Physique and Classic Physique

Due to the bigger sized athletes in the Physique categories, we planned to place John in the fitness categories at the Worlds 5 weeks later, which would give him the opportunity to compete against similar frames to his. Consequently, he walked away with:

  • 3rd Men’s Fitness Class 
  • 2nd Men’s Fitness 40+

Melbourne prep coach

Comp prep ICN

ICN prep coach

Well done to John for his awesome progress the hard work paid off!

Related Posts



You Might Also Like






Lost 8.2% Body Fat
With Marcus’ dedication and hard work, he continued to lose fat until he was sitting at 8% body fat! #shredded!
Lost 9.9% Body Fat
Lost 6.2 Kg
Lost 9.9% Body Fat
Lost 14.7% Body Fat


Lost 6 kilos of Fat
Unmotivated, lethargic, and having no zest for life. This is where Joseph was at the beginning of his journey with Enterprise Fitn...
Lost 40 kilos
I never thought that I could do all these training sessions and movements at the beginning
Lost 44 kilos
Lost 20 kilos


Winner of Fitness Overall


4 X Ms Australia

x3 Arnold Classic Winner

Mark’s expert guidance gave me clarity in my training and showed me the most effective supplements and nutrition for my goals. He pushed ...

Winner of Fitness Overall

Sports Model Divisions


Rookie 40+ Sports Model

Download a FREE Chapter of the Enterprise Diet…

The Inside Secrets to Long Term Body Transformation

Get an exclusive look at the Enterprise Diet with a FREE chapter.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.

We will only send you awesome stuff

The Enterprise Fitness User Manual

Get an exclusive copy of the Enterprise Fitness User Manual

This field is for validation purposes and should be left unchanged.

We will only send you awesome stuff

3 Biggest Mistakes
Female Competitors Make

Get exclusive access to our video series

This field is for validation purposes and should be left unchanged.

We will only send you awesome stuff

Privacy Policy

Enterprise Fitness – Data collection and privacy policy
Thank you for visiting Enterprise Fitness, located in Richmond, Victoria.
We respect and protect the privacy of our website users and clients.
We act in accordance the Privacy Act 1988 (Cth).
This policy tells you how we collect and use information.

Data Collection

We only collect the Personal Information or additional information necessary to provide the service or goods you require. “Personal Information” means any information from which your identity is known or can be reasonably ascertained.


We do not collect Personal Information about you when you visit our website.
You can use the website without telling us who you are or revealing other Personal Information.

If you send us a contact or feedback form we will collect Personal Information. If you contact us we will collect the email address you nominate and any other identifying information you provide, such as a name or phone number. You consent to us contacting you by providing that Personal Information.


We also collect Personal Information about you when you commence training with us as a client or when you make a purchase through our website. This may include additional information about you, such as your training history, health etc.

When we collect Personal Information or additional information we will treat it in accordance with our privacy policy.

Privacy policy

Access to your Personal Information or additional information is restricted to staff who need it to provide benefits or services to you.

We train our staff about the importance of confidentiality and maintaining the privacy and security of your information.

We do not share Personal Information with other entities unless you request us to, we ask you first or required by law to share.

We may share anonymised data, such as your server location, with other entities.

We collect this data by using Cookies (which are small files that are stored on your computer or mobile device). We use Cookies to record how many times you have visited our website and which parts of our website you have visited. Cookies can be used to provide you with information that you are interested in. By using our website, you consent to the processing of data about you by Google in the the way described in Google’s Privacy Policy.

If you ask us about an issue that needs to be dealt with by another entity, we will treat your Personal Information confidentially and request any other entity to do the same. We are not responsible for what other entities do however.

How we deal with complaints and requests

You may request access to Personal Information about you that we hold. You may ask us to correct your Personal Information if it is not accurate, up-to-date or incomplete.

You may make a complaint about our handling of your Personal Information.

To protect your privacy, we will require evidence of your identity before we can give you access to information about you or change it.

You can contact us by email, or send your request or complaint to the postal address below. We undertake to respond within 30 days.

If the request or complaint will take longer to resolve, we will provide you with a date by which we expect to respond.

Contact us
Privacy Manager
Enterprise Fitness
381 Swan Street
Richmond Victoria 3121

Be Part of an Exceptional Team That Transforms Lives Through Industry-Leading Training & Coaching

This field is for validation purposes and should be left unchanged.

We will only send you awesome stuff