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Chad's Challenge 2
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Chad's Challenge 2 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. 55 min
7 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Pendlay Row
3 Sets x 10 Reps
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 15 Reps
Day 3
Upper Push
Est. 55 min
8 exercises
Barbell Incline Bench Press
1 Set x 8 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
3 Sets x 12 Reps
Dumbbell Shoulder Press
2 Sets x 10 Reps
2 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Day 4
Lower (Glutes/Hamstrings)
Est. 51 min
6 exercises
Machine Seated Leg Curl
3 Sets x 10 Reps
3 Sets x 10 Reps
Bodyweight Sumo Squat
3 Sets x 15 Reps
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Day 2
Lower (Quads/Calves)
Est. 48 min
7 exercises
1 Set x 8 Reps
2 Sets x 10 Reps
2 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
2 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
