Chad Hollmer

Bodybuilder, Fitness Model, Soccer Coach

Born in 1986, Chad Hollmer started his fitness journey playing soccer in his youth. However, it wasn’t until an older friend introduced Chad to strength training that things started to change for him.

His friend would wake Chad up early in the mornings to weight train. This not only improved Chad’s physical performance on the field, but it’s also taken him to become a world class Male Model and spokesperson.

Chad continues to train hard and represent what can be achieved with perseverance and dedication to diet and exercise. Among all of his achievements, he continues to train juniors as a Head Soccer Coach.

This is his story:



Athlete Statistics

Full Name: Chad Hollmer
205 - 215lbs (88.5 - 93.0kg)6'1" (185.5cm)AmericanBodybuilder, Fitness Model, Soccer Coach
chadhollmer2000, 2010
Weight205 - 215lbs (88.5 - 93.0kg)
Height6'1" (185.5cm)
ProfessionBodybuilder, Fitness Model, Soccer Coach
Era2000, 2010




• 2014 Bodyspace Spokesmodel Search Top 5 Finalist
• 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.”


Soccer To Strength Training

Chad Hollmer was always into fitness when he was younger. His first started with cardio and playing soccer at high school. However, it wasn’t until an older friend on the soccer field introduced Chad to weight training – this is when things really started to take off for him.

Early each morning, Chad’s friend would get him out of bed to train hard. He soon became faster and stronger on the field and his body started to change. Chad says it was hard to get into the routine at first, but he stuck with it and he never looked back.

After graduating from College, Chad continued working out because of the enjoyment he got from weight training. Little did he know he would go on to become one of the best Fitness Male Models in the USA.

He’s also gone on to become a Spokesmodel for a leading online magazine, a world class Fitness Model, and a Head Soccer Coach where he helps others lead a healthier lifestyle.




Chad’s natural physique has taken hours of dedication to create his awesome physique. He likes to break down his workouts with upper, and lower body days. He normally works with 3 sets per exercise, and anywhere between 5 and 20 repetitions.

As for cardio, Chad relies mainly on his diet and job as a Head Soccer Coach to keep him relatively lean all year. His favorite form of cardio is HIIT on the spinning bike where he’ll do 7-10 minutes in sprint intervals twice a week.

 Upper Body 

  • 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 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





Chad will always recommend healthy eating before considering taking any additional supplements. Chad will recommend healthy proteins, fats, and complex carb sources, as well as simple carbs for post workout recovery. Here’s Chad talking about his nutrition advice;

“I can always make recommendations, and they are very basic. Protein, multivitamins, simple carbs, fish oil, creatine, and the occasional pre-workout if one needs a boost. Protein (i.e. whey, egg, casein) can help you meet daily requirements and help promote lean muscle gains. Fish oils play an important role in anti-inflammatory.”

Chad’s Diet

Meal 1

  • Omelet
  • 3 Whole Eggs
  • 3 Egg Whites
  • 1 Slice Cheese
  • Half a green pepper


  • Apple and Whey Shake


  • 6 oz Chicken Breasts
  • 1 Cup Basmati Rice
  • 2 Whole Grain Ezekiel Tortillas

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 Waxy Maize


  • 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.”

Idols and Influences

Chad’s favorite athlete of all time is Michael Jordan. He admires his creativity, passion, and attitude. The second on his list is Bo Jackson. Chad says Bo was an athlete who trained harder than anyone around him. In terms of bodybuilding inspirations, he says Arnold, Zane, and Yates are all up there among his idols and influences.



What we can learn from Chad Hollmer

Chad Hollmer first discovered strength training from an older friend on his soccer team while in high school. This lead Chad onto becoming stronger and faster on the field. He also learned the many benefits that came with bodybuilding, such as strength and overall health.

He’s gone on to become a world class fitness model and Head Soccer Coach, and all of this was thanks to weight training and his love for sports. Chad can now be seen giving back to the community where he motivates everyone around him to live a healthier and happier life through sports.

One thing we can learn from Chad is never to give up, make mistakes and learn from them, and most importantly, keep moving forward. With the same drive and ambition as Chad, you too can achieve greatness.

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