Fitness 360: Chris Whited, Training Program

Looking for a surefire fitness plan? Check out the training program Chris Whited used to win the 2013 Transformation Challenge!

There are a lot of promises made in the name of fitness. Sometimes it's results in the mirror, sometimes a number on the scale, and sometimes a new mindset. None of these promises can come true without concerted effort, a training program, an eating schedule, and a supplement stack. Training, of course, is the best part. It's the fun stuff.

Chris Whited created his own training program for the first four weeks of the 2013 $100,000 Transformation Challenge. Check it out below! It's a tough schedule, including more than 30 sets in the gym each day. There's a lot of volume and very little rest, but the results speak for themselves.

Chris Whited Fitness 360
Watch The Video - 9:54

Chris' Training Philosophy

To win the $100,000 Transformation Challenge, Chris Whited lifted 5-6 days every week, and did cardio every day and on the weekends. "When you're in a $100,000 challenge, you tend to do things a little more," Whited says. "It's only 12 weeks. It's not much, especially when you are doing the challenge. It's going to go by quick."

Four weeks in, Chris needed a change, so he went back to the well for a new twist on his intense training. He found one of the most intense workout programs on Greg Plitt's MFT28. He spent the middle four weeks following Greg's difficult plan. "I thought it was insane to work out a body part twice in the same day," Chris says. "I was like, 'I'm going to really regret this, or I am going to love this.'"

Chris cruised through Plitt's program with great success and then went back to his original plan, listed below, and finished his 12-week transformation on a high note. He went through a tough regimen, then another, and then one more. That's what winners do.

"You have to get out of that mentality where going to the gym is just so hard, you can't find the time," Whited says. "The gym can be anywhere. It can be at your house. The gym can be at work. It's what you make of it. No excuses."

Chris' Training Regimen

Monday Morning: 5:45 a.m. Shoulders, Triceps, Biceps
Dumbbell Curls
Monday Afternoon: 4:30 p.m.
Tuesday Morning: 5:45 a.m. Back and Calves
Triceps Extension
Tuesday Afternoon: 4:30 p.m.
Wednesday Morning: 5:45 a.m. Chest, Biceps, Shoulders
Incline Dumbbell Press
Wednesday Afternoon: 4:30 p.m.
Thursday Morning: 5:45 a.m. Legs
Thursday Afternoon: 4:30 p.m.
Friday Morning: 5:45 a.m. Delts, Chest, Calves
Friday Afternoon: 4:30 p.m.
Saturday Morning: 6:30 a.m.
Sunday Morning: 6:30 a.m.

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