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 Military Press
Seated Shoulder Press
4 sets, 8-12 reps
Side Lateral Raise
4 sets, 15 reps
2
Superset
Smith Machine Upright Row
4 sets, 8-12 reps
Side Lateral Raise
4 sets, 15 reps
3
Superset
Cable Rope Overhead Triceps Extension
6 sets, 15 reps
Front Plate Raise
6 sets, 10 reps
4
Preacher Curl
6 sets, 15 reps
5
Stairmaster
1 set, 30 mins
Fitness 360: Chris Whited, Training Program

Dumbbell Curls

Monday Afternoon: 4:30 p.m.
1
Hanging Leg Raise
4 sets, 15 reps
2
Stairmaster
1 set, 30 mins
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
Barbell Deadlift
4 sets, 10 reps
2
Superset
Seated Cable Rows
4 sets, 8-12 reps
Barbell Deadlift
4 sets, 10 reps
3
Superset
Leverage Iso Row
Hammer Strength rows
4 sets, 15 reps
Bent Over Two-Dumbbell Row
4 sets, 10 reps
4
Superset
Cable Rear Delt Fly
4 sets, 15 reps
Standing Calf Raises
4 sets, 15 reps
5
Stairmaster
1 set, 30 mins
Tuesday Afternoon: 4:30 p.m.
1
Hanging Leg Raise
4 sets, 15 reps
2
Stairmaster
1 set, 30 mins
Fitness 360: Chris Whited, Training Program

Incline Dumbbell Press

Wednesday Morning: 5:45 a.m. Chest, Biceps, Shoulders
1
Superset
Incline Dumbbell Press
4 sets, 8-12 reps
Dumbbell Bicep Curl
4 sets, 15 reps
2
Superset
Incline Dumbbell Flyes
4 sets, 8-12 reps
Dumbbell Bicep Curl
4 sets, 15 reps
3
Superset
Smith Machine Bench Press
4 sets, 8-12 reps
Side Lateral Raise
4 sets, 15 reps
4
Butterfly
4 sets, 8-12 reps
5
Dips - Triceps Version
4 sets, 15 reps
6
Stairmaster
1 set, 30 mins
Wednesday Afternoon: 4:30 p.m.
1
Hanging Leg Raise
4 sets, 15 reps
2
Stairmaster
1 set, 30 mins
Thursday Morning: 5:45 a.m. Legs
1
Barbell Squat
5 sets, 8 reps
2
Hack Squat
4 sets, 8 reps
3
Leg Extensions
4 sets, 8 reps
4
Seated Leg Curl
4 sets, 8-10 reps
5
Stairmaster
1 set, 30 mins (slow pace)
Thursday Afternoon: 4:30 p.m.
1
Hanging Leg Raise
4 sets, 15 reps
2
Stairmaster
1 set, 30 mins
Friday Morning: 5:45 a.m. Delts, Chest, Calves
1
Cable Rear Delt Fly
6 sets, 15 reps
2
Flat Bench Cable Flyes
6 sets, 15 reps
3
Standing Calf Raises
6 sets, 15 reps
4
Stairmaster
1 set, 30 mins
Friday Afternoon: 4:30 p.m.
1
Hanging Leg Raise
4 sets, 15 reps
2
Stairmaster
1 set, 30 mins
Saturday Morning: 6:30 a.m.
1
Stairmaster
1 set, 30 mins
Sunday Morning: 6:30 a.m.
1
Stairmaster
1 set, 30 mins
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.

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