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Chad's Challenge
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Chad's Challenge routine by Rod Harrison is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Four day program. Two upper and two lower programs. Push and pull. Four day program. Two upper and two lower programs. Push and pull.
Routine detail
Day 1
Upper Pull
Est. 63 min
7 exercises
T Bar Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Standing Cable Pullover
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Day 2
Lower (Quads and Calves)
Est. 47 min
6 exercises
Hack Squat
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Day 3
Upper Push
Est. 65 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
Day 4
Lower (Glutes/Hamstrings)
Est. 49 min
6 exercises
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Hip Thrust
2 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
