Chad's Training Program
Weekly Schedule
Tap a day to view the full workout
Day 1
Lower
Strength
Day 2
Upper
Strength
Day 3
Lower
Volume
Day 4
Upper
Volume
Day 5
Carry
Pack Day
Key Goals
🔥 Fat Loss
Compound lifts + conditioning finishers every session. Visceral Fat Level 11 drops fast with heavy lifting + zone 2 cardio.
🏔 Backpacking Prep
Day 5 is loaded carry day — mimics real trail conditions. Step-ups, single-leg work, and farmer carries build the stability you need on uneven terrain.
💪 Muscle Density
94.8 lbs muscle is a solid base. Goal is recomposition — protect muscle, shed fat. Hit 180–200g protein daily.
Progressive Overload Rule
Hit top of rep range with clean form → add 5 lbs to lower body, 2.5 lbs to upper body. Can't hit reps cleanly — stay at weight, add a set instead.
Day 1 · Lower Body
Strength Focus · ~55 min
Tap any exercise to expand + watch video
1
Barbell Back Squat
4 sets × 5 reps · Rest 2–3 min
▼
Quads · Glutes · Core
Key Points
- Bar on upper traps — not your neck
- Feet shoulder-width, toes 15–30° out
- Big breath, brace core before each rep
- Sit back and down — knees track over toes
- Drive through heels, squeeze glutes at top
Backpacking benefit: #1 exercise for trail fitness. Powers you uphill with a loaded pack.
2
Romanian Deadlift (RDL)
3 sets × 8 reps · Rest 90 sec
▼
Hamstrings · Glutes · Low Back
Key Points
- Push hips BACK — this is a hinge, not a squat
- Bar drags down your thighs the whole way
- Stop when you feel hamstring pull (~mid-shin)
- Drive hips forward to stand — don't pull with your back
- Back stays flat the entire movement
Common mistake: Bending knees too much. If your back rounds, lighten the weight.
3
Walking Lunges
3 sets × 12 reps/leg · Rest 90 sec
▼
Quads · Glutes · Balance
Key Points
- Big step forward — back knee drops toward floor
- Front shin vertical — knee doesn't shoot past toes
- Stay upright — don't lean forward
- Drive through front heel into next step
- Start bodyweight, add dumbbells when easy
Trail benefit: Directly trains the hiking movement pattern on uneven terrain.
4
Calf Raises
3 sets × 15–20 reps · Rest 60 sec
▼
Calves · Ankles
Key Points
- Rise as HIGH as possible — full extension
- 1-second squeeze at top
- Lower slowly — 3-count down
- Do off a step edge for more range
- Add a dumbbell or barbell for load
Critical for trails: Weak calves = ankle fatigue on descents. Most neglected muscle for hikers.
⚡ Finisher
20 min brisk incline walk or stair climb
Zone 2 — conversational pace. Visceral fat killer. Do it every lower day.
Day 2 · Upper Body
Strength Focus · ~55 min
Tap any exercise to expand + watch video
1
Barbell Bench Press
4 sets × 5 reps · Rest 2–3 min
▼
Chest · Shoulders · Triceps
Key Points
- Eyes under bar, shoulder blades retracted into bench
- Grip slightly wider than shoulder-width
- Lower to lower chest (nipple line) — controlled
- Press up and slightly back — bar path is diagonal
- Set safeties just below chest height every time
Safety first: You're lifting solo. Set the safety bars before every session. No exceptions.
2
Barbell Bent-Over Row
4 sets × 6 reps · Rest 2 min
▼
Lats · Rhomboids · Biceps
Key Points
- Hinge forward ~45°, overhand grip just outside shoulders
- Pull bar to lower ribs — not your chest
- Drive elbows back and up, squeeze blades at top
- Lower slow — 2–3 count
- Back stays flat — don't round to lift more
Pack benefit: Strong back = carrying heavy packs without shoulder and neck fatigue all day.
3
Lat Pulldown (Cable)
3 sets × 10 reps · Rest 90 sec
▼
Lats · Biceps · Upper Back
Key Points
- Wide grip, slight lean back, chest up
- Pull to upper chest — elbows drive DOWN
- Think: "put elbows in your back pockets"
- Full stretch at top every rep
- Never pull behind the neck
You have the cable on your rack. Stronger pulldown = closer to full pull-ups.
4
Overhead Press (OHP)
3 sets × 8 reps · Rest 90 sec
▼
Shoulders · Triceps · Core
Key Points
- Bar starts at collarbone, grip just outside shoulders
- Brace core hard — no arching lower back
- Head moves back so bar clears your face
- Press straight up — shrug at top for full lockout
- Start LIGHT — most people press ~60% of their bench
Do it seated on your bench for more stability while building the pattern.
⚡ Finisher
3 rounds: 10 Lat Pulldowns + 20 Push-Ups
Rest 90 sec between rounds. Builds pulling endurance for pack carrying.
Day 3 · Lower Volume
Hypertrophy + Conditioning · ~60 min
Tap any exercise to expand + watch video
1
Goblet Squat
3 sets × 10 reps · Rest 90 sec
▼
Quads · Glutes · Core
Key Points
- Hold dumbbell or plate at chest height
- Feet slightly wider, toes out
- Squat deep — elbows push knees out at bottom
- Stay upright — the weight at chest forces it
- Drive through heels to stand
Teaches perfect squat mechanics. If back squat form breaks down, this fixes it.
2
Single-Leg RDL
3 sets × 10 reps/leg · Rest 90 sec
▼
Hamstrings · Glutes · Balance
Key Points
- Stand on one leg, dumbbell in opposite hand
- Hinge at hips — back leg rises as torso lowers
- Keep hips level — don't rotate open
- Touch rack with free hand for balance at first
- Control beats weight every time on this one
Trail critical: Single-leg stability on rocky terrain. Harder than it looks — start light.
3
Box Step-Ups (use bench)
3 sets × 12 reps/leg · Rest 90 sec
▼
Quads · Glutes · Balance
Key Points
- Step one foot fully onto your flat bench
- Drive through that heel — don't push off the back foot
- Step down controlled — same leg all reps, then switch
- Hold dumbbells or barbell for load
Literally the same movement as stepping up a trail. Load it progressively and you'll feel the difference.
4
Barbell Hip Thrust
3 sets × 12 reps · Rest 90 sec
▼
Glutes · Hamstrings · Core
Key Points
- Upper back on edge of flat bench, bar across hips
- Fold a towel under the bar — it's heavy on your hip bones
- Feet flat, knees at 90° when hips are at top
- Drive hips up — squeeze glutes HARD at top
- Hips don't touch floor between reps
Best glute builder there is. Strong glutes = uphill power and lower back protection under pack weight.
⚡ Finisher
20 min Zone 2 cardio — row, bike, or loaded walk
Conversational pace. Fat-burning engine. Every lower day.
Day 4 · Upper Volume
Hypertrophy + Arms · ~55 min
Tap any exercise to expand + watch video
1
Incline Bench Press
3 sets × 10 reps · Rest 90 sec
▼
Upper Chest · Front Delts
Key Points
- Set bench 30–45° in your rack uprights
- Lower bar to upper chest — collarbone area
- Same grip as flat bench
- Press up and slightly forward
- Safeties set — same as flat bench
Hits upper chest and more shoulder than flat. Key for balanced pressing strength.
2
Wide-Grip Lat Pulldown
4 sets × 10 reps · Rest 90 sec
▼
Lats · Rear Delts · Biceps
Key Points
- Really wide grip — feel the lat stretch at top
- Lean back slightly, chest up
- Pull to upper chest — never behind neck
- 1-second squeeze at bottom
- Full arm extension at top every rep
4 sets here — this is your main back volume day.
3
Dumbbell Row
3 sets × 12 reps/side · Rest 75 sec
▼
Lats · Mid-Back · Biceps
Key Points
- Same-side knee and hand on bench for support
- Back flat and parallel to floor
- Row to hip — elbow drives past torso
- Full extension at bottom every rep
- Go heavy — this is a big movement
One arm at a time fixes imbalances. Your InBody shows slight left/right difference — this evens it out.
4
Bicep Curl + Tricep Pushdown (Superset)
3 rounds × 12 each · Rest 75 sec
▼
Biceps · Triceps
Superset = back to back, no rest between
- Curls: Elbows pinned at sides — no swinging
- Pause at top, lower slow
- Immediately → Pushdown: Rope or bar on cable
- Elbows pinned to sides, push to full extension
- 12 curls → 12 pushdowns → rest 75 sec → repeat
Arm size is mostly tricep — 2/3 of upper arm mass. Don't skip pushdowns.
⚡ Finisher
15 min AMRAP: 5 Pull-Ups → 10 Push-Ups → 15 Air Squats
As Many Rounds As Possible in 15 min. Scale pull-ups to lat pulldowns if needed.
Day 5 · Loaded Carry
Backpacking Specific · 60–75 min
🏔 Trail Prep Day
This day directly mimics backpacking demands. Get outside on hills if you can. Otherwise do it in the garage with a loaded pack or weighted vest.
Tap any exercise to expand + watch video
1
Loaded Pack Walk (Rucking)
45–60 min · Hilly terrain preferred
▼
Full Body · Cardio · Pack Prep
Progression
- Week 1–2: 20 lbs, 30–45 min flat
- Week 3–4: 25 lbs, 45 min with hills
- Month 2+: 30–35 lbs, 60 min, real elevation
- Load with water jugs, plates, or sandbags
- Wear your actual hiking boots — break them in now
Nothing prepares you for backcountry like carrying weight over ground. One session per week transforms your trail performance.
2
Farmer Carries
4 sets × 40 yards · Rest 90 sec
▼
Grip · Core · Traps · Everything
Key Points
- Heavy dumbbells — try 50–70 lbs each side
- Stand tall, shoulders back, core braced hard
- Controlled steps — don't shuffle
- Eyes forward, chest up
- Turn and come back = 1 set. Grip gives out first.
Builds the grip, core, and postural endurance a loaded pack demands all day on trail.
3
Dead Hangs
3 sets × max hold · Rest 2 min
▼
Grip · Shoulders · Spine
Key Points
- Hang from the orange bar at the top of your rack
- Full grip — all fingers wrapped
- Let body fully relax and decompress
- Hold as long as possible — track your time each week
- Goal: 60-second hang = solid grip endurance
Grip endurance = trekking pole and scrambling endurance on technical terrain. Also decompresses your spine after heavy lifting days.
🏔 Monthly Benchmark
Get outside once a month with your actual pack on real terrain
Validates that your garage work is transferring to the trail.