Who is Chad Hollmer?
Chad Hollmer, who was born in 1986, began his fitness adventure while playing soccer in his youth.
But things didn’t start to change for Chad until an older acquaintance introduced him to strength training.
Short Career of Chad Hollmer
Early in the mornings, his friend would wake Chad Hollmer up so he could lift weights. This helped Chad perform better physically on the field and helped him advance as a world-class spokesperson and male model.
Chad keeps working out hard and is an example of what can be accomplished through patience and devotion to a healthy diet and workout routine.
In addition to all of his accomplishments, he still coaches junior soccer players.
Body Measurements of Chad Hollmer
| Full Name: | Chad Hollmer |
| ALIAS: | chadhollmer |
| ERA: | 2000, 2010 |
| PROFESSION: | Bodybuilder, Fitness Model, Soccer Coach |
| NATIONALITY: | American |
| WEIGHT: | 205 – 215lbs (88.5 – 93.0kg) |
| HEIGHT: | 6’1″ (185.5cm) |
Accomplishments
- 2014 Bodyspace Spokesmodel Search Top 5 Finalists
- Appeared on the cover of Fitness Magazines
- Head Soccer Coach For A Large School District
“I love being healthy and helping others lead a lifestyle in which they are confident, healthy and happy.”
Biography
From Strength Training To Soccer
When he was younger, Chad Hollmer was constantly interested in exercise. In high school, he began by playing soccer and aerobics.
For Chad, things didn’t start to take off until he was introduced to weightlifting by an older acquaintance he met on the soccer field.
Chad’s friend would wake him up early every morning to go to the gym.
On the field, he quickly developed his strength and speed, and his body began to alter. Chad claims that it was challenging to get into the habit at first, but he persisted and never turned around.
Chad continued working out after he received his college degree because he enjoyed lifting weights. He had no idea that he would go on to become one of the top American fitness male models.
He later went on to work as a Spokesmodel for a well-known online publication, as a top fitness model, and as a head soccer coach where he encourages others to live healthier lives.
Training
Chad’s excellent body is the result of countless hours of hard work.
He prefers to divide his workouts into days for his upper and lower bodies. He typically performs between 5 and 20 repetitions in 3 sets for each exercise.
When it comes to exercise, Chad largely relies on his diet and his work as a head soccer coach to stay somewhat trim all year. He will do HIIT on the spinning bike twice a week for 7–10 minutes, breaking it up into sprints.
- Bent Row: 3 sets x 5,5,3 reps
- Weighted Pull-Up: 3 sets x 5 reps
- Incline Dumbbell Press: 3 sets x 6 reps
- Weighted Dips: 3 sets x 6 reps
- Shoulder Press: 3 sets x 5 reps
- Upright Rows: 3 sets x 6 reps
- Shrugs: 3 sets x 4 reps
- Barbell Curl: 3 sets x 6 reps
- Skull Crusher: 3 sets x 6 reps
Lower Body
- Hip Flexion/Extension: 3 sets x 10 reps
- Barbell Squat: 3 sets x 5,3,3 reps
- Hack Squat: 3 sets x 6 reps
- Sumo Deadlift: 3 sets x 5 reps
- Leg Extension: 3 sets x 8 reps
- Dumbbell Romanian Deadlift: 3 sets x 8 reps
- Donkey Calf Raises: 3 sets x 8 reps
- Seated Calf Raises: 2 sets x 8 reps
Rest Day: HIIT on a spinning bike
Hypertrophy back and shoulder
- Pull Ups: 50 total (however many sets it takes me)
- Smith Machine Barbell Row: 5 sets x 3 reps
- T-Bar Row: 3 sets x 8 reps
- Close Grip Pulldown: 3 sets x 12,15,20 reps
- Dumbbell Shoulder Press: 3 sets x 8 reps
- Dumbbell Front Raise Superset Lateral Raise: 3 sets x 12 reps
- Rear Cable Flies: 3 sets x 10 reps
- Back Extension: 3 sets x Failure
Hypertrophy Legs
- Leg Extension: 3 sets x 15 reps (very light)
- Squat: 5 sets x 3 reps
- Leg Press: 3 sets x 12 reps
- Barbell Deadlift: 3 sets x 8 reps
- Lying Hamstring Curl: 3 sets x 12 reps
- Seated Hamstring Curl Superset Leg Extension: 3 sets x 10 reps
- Seated Calf Superset Standing Bodyweight Calf Raise: 3 sets x 15 reps
- Standing Calves Press: 2 sets x 20 reps
Hypertrophy in Chest and Arms
- Cable Fly: 3 sets x 12 reps (Very Light to get some blood flow to chest area)
- Smith Machine Incline: 5 sets x 5 reps
- Hammer Strength Press: 3 sets x 12 reps
- Incline Dumbbell Flyes: 3 sets x 8 reps
- Kneeling Svend Press: 3 sets x 8 reps
- EZ Bar Curl: 3 sets x 12 reps
- Straight Bar Pushdown: 3 sets x 8 reps
- Seated Incline Dumbbell Curl: 3 sets x 10 reps
- Single Arm Cable Kickback: 2 sets x 12 reps
- Cable Curl: 3 sets x 15 reps
- Rope Pulldown: 4 sets x 10 reps
Nutrition
Chad Hollmer will always encourage good nutrition before contemplating taking any additional supplements.
Chad will recommend nutritious proteins, lipids, and complex carb sources, as well as simple carbs for post-workout recovery. Here’s Chad talking about his nutrition tips;
“I can always give recommendations, and they are quite basic. Protein, multivitamins, simple carbs, fish oil, creatine, and the odd pre-workout if one needs a boost.
Protein (i.e. whey, egg, casein) can assist you to achieve daily requirements and help build lean muscle gains. Fish oils serve a vital role in anti-inflammatory.”
Chad’s Diet
Meal 1
- Omelet
- 3 Whole Eggs
- 3 Egg Whites
- 1 Slice Cheese
- Half a green pepper
MEAL 2
- Apple and Whey Shake
MEAL 3
- 6 oz Chicken Breasts
- 1 Cup Basmati Rice
- 2 Whole Grain Ezekiel Tortillas
MEAL 4
Pre-workout shake – 60-90 min before training
- 1 Scoop Whey
- 1.5 cups Old Fashioned Oats
- 1 Tbsp Peanut Butter
Post Workout
- Half scoop Whey
- Half scoop Casein
- 1 Banana
- 2 Scoops of Waxy Maize
MEAL 5
- 8 oz Lean ground turkey
- 8 oz Whole Grain Pasta
- Half Green Pepper
“I’d say my favorite overall athlete is Michael “Air” Jordan. His drive, creativity, and passion is 2nd to none.”
Influences and Idols
Chad’s favorite athlete of all time is Michael Jordan. He values his attitude, passion, and originality. Bo Jackson is the next person on his list.
According to Chad, Bo was an athlete who worked out more than anyone else. He cites Arnold, Zane, and Yates as some of his idols and influencers in the world of bodybuilding.
What Can be Gleaned about Chad Hollmer?
In high school, Chad Hollmer first learned about strength training from an older teammate on his soccer team. Chad grew stronger and quicker as a result of the field.
He also discovered that bodybuilding has other advantages, including improved strength and general health.
With the help of weight training and his passion for sports, he went on to become a top fitness model and head soccer coach.
Now that he has returned to the community, Chad is inspiring those around him to lead better and happier lives via sports.
Chad teaches us to never give up, to make errors and learn from them, and most importantly, to keep going. You too may reach greatness if you have Chad’s zeal and ambition.