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 Bodybuilding.com $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' 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 Bodybuilding.com: 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
1
Superset
Seated barbell shoulder press
Seated Shoulder Press
4 sets, 8-12 reps
+ 5 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Fitness 360: Chris Whited, Training Program

Dumbbell Curls

Monday Afternoon: 4:30 p.m.
1
Hanging leg raise
4 sets, 15 reps
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Fitness 360: Chris Whited, Training Program

Triceps Extension

Tuesday Morning: 5:45 a.m. Back and Calves
1
Superset
Close-Grip Front Lat Pulldown
4 sets, 8-12 reps
+ 5 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday Afternoon: 4:30 p.m.
1
Hanging leg raise
4 sets, 15 reps
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Fitness 360: Chris Whited, Training Program

Incline Dumbbell Press

Wednesday Morning: 5:45 a.m. Chest, Biceps, Shoulders
1
Superset
Incline dumbbell bench press
4 sets, 8-12 reps
+ 6 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Wednesday Afternoon: 4:30 p.m.
1
Hanging leg raise
4 sets, 15 reps
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Thursday Morning: 5:45 a.m. Legs
1
Barbell Squat
5 sets, 8 reps
+ 5 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Thursday Afternoon: 4:30 p.m.
1
Hanging leg raise
4 sets, 15 reps
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Friday Morning: 5:45 a.m. Delts, Chest, Calves
1
Standing crossed-cable rear delt fly
6 sets, 15 reps
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Friday Afternoon: 4:30 p.m.
1
Hanging leg raise
4 sets, 15 reps
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Saturday Morning: 6:30 a.m.
1
Stairmaster
1 set, 30 mins
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Sunday Morning: 6:30 a.m.
1
Stairmaster
1 set, 30 mins
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

ISO-100, 3 Lbs.
ISO-100, 3 Lbs.
Ultra-Fast Absorption to Build and Repair Muscle*

[ Chris Whited Fit 360 Main Page ]

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

View all articles by this author