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Char

by Char T.
1 athletes joined

Program Description

Me

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 14, 2024 12:54
  • Last Edited
    Jun 18, 2025 08:32

Summary

Embark on a transformative 12-week journey with the Char program, designed for dedicated lifters looking to build strength and muscle. Training four days a week, you'll engage in a series of compound barbell exercises, including the Bench Press, Incline Bench Press, Overhead Press, and Squats, all tailored to maximize your gains. This program is perfect for those with a garage gym setup, providing a structured approach to elevate your lifting game. Get ready to push your limits and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Front Delts
10.6%
Triceps
10.2%
Chest
10.2%
Biceps
9.2%
Lats
9.2%
Glutes
8.6%
Upper Back
8.2%
Middle Delts
6.8%
Hamstrings
6.2%
Abs
3.8%
Adductors
2.7%
Lower Back
2.1%
Forearms
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
4 Sets
10 Reps
-
4
Squat (Barbell)
4 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
4 Sets
10 Reps
-
4
Squat (Barbell)
4 Sets
10 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Deadlift (Barbell)
4 Sets
10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 4
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Deadlift (Barbell)
4 Sets
10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-