All LevelsFree

Buff Charlie Era (The Gym Edition)

Charlie

Maximus· May 2025

1athletes running this program

iOS & Android

Overview

Length

18 weeks

Days / week

7 days

Level

Beginner, Intermediate, Advanced

Goal

Athletics, Muscle, Strength, Women's

Equipment

Full Gym

Session length

90 min

Buff Charlie Full Body Every Other Day

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

12.1%

Chest

11.3%

Quadriceps

10.1%

Triceps

9.2%

Biceps

9.2%

Hamstrings

9.1%

Calves

7.1%

Lats

6.4%

Front Delts

5.7%

Upper Back

5.7%

Abductors

3.6%

Adductors

3.5%

Lower Back

3.4%

Abs

2.3%

Forearms

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hack Squat	2	4–8 reps	@9
2	Hip Thrust (Barbell)	1	6–10 reps	@9.5
3	Hip Abductor (Machine)	1	5–10 reps	@10
4	Hip Adductor (Machine)	1	5–10 reps	@10
5	Lying Leg Curl	1	6–10 reps	@9
6	Leg Extension	1	6–10 reps	@10
7	Standing Calf Raise	2	AMRAP	@10
8	Lat Pulldown	1	5–10 reps	@9
9	Chest Supported Row (Machine)	1	4–8 reps	@8.5
10	Pec Deck (Machine)	1	5–10 reps	@9
11	Chest Press (Machine)	1	4–8 reps	@10
12	Bicep Curl (Machine)	2	5–10 reps	@10
13	Seated Dip (Machine)	2	5–10 reps	@10
14	Abs Crunch (Machine)	1	6–10 reps	@8

#	Exercise	Sets	Reps	Load
1	Leg Press (45 Degrees)	2	4–8 reps	@9
2	Hip Thrust (Barbell)	1	6–10 reps	—
3	Hip Abductor (Machine)	1	5–10 reps	@10
4	Hip Adductor (Machine)	1	5–10 reps	@10
5	Leg Extension	1	6–10 reps	@10
6	Lying Leg Curl	1	6–10 reps	@9
7	Standing Calf Raise	2	AMRAP	@10
8	Pec Deck (Machine)	1	5–10 reps	@9
9	Chest Supported Row (Machine)	1	4–8 reps	@8.5
10	Lat Pulldown	1	5–10 reps	@9
11	Chest Press (Machine)	1	4–8 reps	@10
12	Bicep Curl (Machine)	2	5–10 reps	@10
13	Seated Dip (Machine)	2	5–10 reps	@10
14	Abs Crunch (Machine)	1	6–10 reps	@8

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	5–10 reps	@9
2	Chest Supported Row (Machine)	1	4–8 reps	@8.5
3	Hack Squat	2	4–8 reps	@9
4	Hip Thrust (Barbell)	1	6–10 reps	@9.5
5	Hip Abductor (Machine)	1	5–10 reps	@10
6	Hip Adductor (Machine)	1	5–10 reps	@10
7	Bicep Curl (Machine)	2	5–10 reps	@10
8	Lying Leg Curl	1	6–10 reps	@9
9	Leg Extension	1	6–10 reps	@10
10	Standing Calf Raise	2	AMRAP	@10
11	Pec Deck (Machine)	1	5–10 reps	@9
12	Chest Press (Machine)	1	4–8 reps	@10
13	Seated Dip (Machine)	2	5–10 reps	@10
14	Abs Crunch (Machine)	1	6–10 reps	@8

#	Exercise	Sets	Reps	Load
1	Bicep Curl (Machine)	2	5–10 reps	@10
2	Seated Dip (Machine)	2	5–10 reps	@10
3	Leg Extension	1	6–10 reps	@10
4	Lying Leg Curl	1	6–10 reps	@9
5	Leg Press (45 Degrees)	2	6–10 reps	@9
6	Hip Thrust (Barbell)	1	6–10 reps	@9.5
7	Hip Abductor (Machine)	1	5–10 reps	@10
8	Hip Adductor (Machine)	1	5–10 reps	@10
9	Standing Calf Raise	2	AMRAP	@10
10	Chest Press (Machine)	1	4–8 reps	@10
11	Lat Pulldown	1	5–10 reps	@9
12	Chest Supported Row (Machine)	1	4–8 reps	@8.5
13	Pec Deck (Machine)	1	5–10 reps	@9
14	Abs Crunch (Machine)	1	6–10 reps	@8

#	Exercise	Sets	Reps	Load
1	Hack Squat	2	4–8 reps	@9
2	Hip Thrust (Barbell)	1	6–10 reps	@9.5
3	Hip Abductor (Machine)	1	5–10 reps	@10
4	Hip Adductor (Machine)	1	5–10 reps	@10
5	Lying Leg Curl	1	6–10 reps	@9
6	Leg Extension	1	6–10 reps	@10
7	Standing Calf Raise	2	AMRAP	@10
8	Lat Pulldown	1	5–10 reps	@9
9	Chest Supported Row (Machine)	1	4–8 reps	@8.5
10	Pec Deck (Machine)	1	5–10 reps	@9
11	Chest Press (Machine)	1	4–8 reps	@10
12	Bicep Curl (Machine)	2	5–10 reps	@10
13	Seated Dip (Machine)	2	5–10 reps	@10
14	Abs Crunch (Machine)	1	6–10 reps	@8

#	Exercise	Sets	Reps	Load
1	Hip Abductor (Machine)	1	5–10 reps	@10
2	Hip Adductor (Machine)	1	5–10 reps	@10
3	Leg Press (45 Degrees)	2	6–10 reps	@9
4	Leg Extension	1	6–10 reps	@10
5	Hip Thrust (Barbell)	1	6–10 reps	@9.5
6	Lying Leg Curl	1	6–10 reps	@9
7	Standing Calf Raise	2	AMRAP	@10
8	Lat Pulldown	1	5–10 reps	@9
9	Pec Deck (Machine)	1	5–10 reps	@9
10	Chest Supported Row (Machine)	1	4–8 reps	@8.5
11	Chest Press (Machine)	1	4–8 reps	@10
12	Bicep Curl (Machine)	2	5–10 reps	@10
13	Seated Dip (Machine)	2	5–10 reps	@10
14	Abs Crunch (Machine)	1	6–10 reps	@8

#	Exercise	Sets	Reps	Load
1	Standing Calf Raise	2	AMRAP	@10
2	Hack Squat	2	4–8 reps	@9
3	Hip Thrust (Barbell)	1	6–10 reps	@9.5
4	Lat Pulldown	1	5–10 reps	@9
5	Hip Abductor (Machine)	1	5–10 reps	@10
6	Hip Adductor (Machine)	1	5–10 reps	@10
7	Pec Deck (Machine)	1	5–10 reps	@9
8	Lying Leg Curl	1	6–10 reps	@9
9	Leg Extension	1	6–10 reps	@10
10	Chest Supported Row (Machine)	1	4–8 reps	@8.5
11	Chest Press (Machine)	1	4–8 reps	@10
12	Bicep Curl (Machine)	2	5–10 reps	@10
13	Seated Dip (Machine)	2	5–10 reps	@10
14	Abs Crunch (Machine)	1	6–9 reps	@8

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Buff Charlie Era (The Gym Edition) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Buff Charlie Era (The Gym Edition) is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Buff Charlie Era (The Gym Edition) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android