Charlie’s Essentials Program V1.0
Well-rounded program customized for PlanetFitness, or any gym, really. Adapted from Jeff Nippard’s Essentials Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 8–10 reps | @6 |
| 1 | 4–6 reps | @7 | ||
| 1 | 4–6 reps | @9 | ||
| 1 | 8–10 reps | @9.5 | ||
| 1 | 8–10 reps | @10 | ||
| 2 | Pec Deck (Machine) | 1 | 8–10 reps | @6 |
| 1 | 10–12 reps | @9.5 | ||
| 1 | 10–12 reps | @10 | ||
| 3 | Tricep Rope Push Down (Cable) | 1 | 12–15 reps | @9.5 |
| 1 | 12–15 reps | @10 | ||
| 4 | Push Up | 1 | AMRAP | @10 |
| 5 | Lateral Raise (Cable) | 1 | 12–15 reps | @9.5 |
| 1 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8–10 reps | @6 |
| 1 | 4–6 reps | @9.5 | ||
| 1 | 8–10 reps | @10 | ||
| 2 | Lat Pulldown (Neutral Grip) | 1 | 8–10 reps | @6 |
| 1 | 10–12 reps | @9.5 | ||
| 1 | 10–12 reps | @10 | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 4 | Seated Row (Cable) | 1 | 8–10 reps | @10 |
| 5 | Overhead Extension (EZ Bar) | 1 | 12–15 reps | @9.5 |
| 2 | 2–5 reps | @10 | ||
| 6 | 21s (EZ Bar) | 1 | 21+ reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 1 | 10–12 reps | @10 |
| 2 | Wide Grip Pull-Up | 2 | AMRAP | @10 |
| 3 | Pendlay Row | 1 | 8–10 reps | @6 |
| 1 | 8–10 reps | @9.5 | ||
| 1 | 8–10 reps | @10 | ||
| 4 | Bayesian Curl | 1 | 12–15 reps | @10 |
| 5 | Face Pull | 1 | 10–12 reps | @9.5 |
| 1 | 10–12 reps | @10 | ||
| 6 | Hammer Curl | 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 8–10 reps | @6 |
| 1 | 6–8 reps | @7 | ||
| 1 | 6–8 reps | @9 | ||
| 1 | 10–12 reps | @9.5 | ||
| 2 | Leg Press (45 Degrees) | 1 | 8–10 reps | @6 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9.5 | ||
| 3 | Leg Extension | 1 | 10–12 reps | @9.5 |
| 1 | 10–12 reps | @10 | ||
| 4 | Seated Calf Raise | 1 | 12–15 reps | @9.5 |
| 1 | 12–15 reps | @10 | ||
| 5 | Cable Crunch | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9.5 | ||
| 1 | 2–4 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 1 | 8–10 reps | @6 |
| 1 | 4–6 reps | @9 | ||
| 1 | 8–10 reps | @9.5 | ||
| 2 | Hip Thrust (Barbell) | 1 | 8–10 reps | @6 |
| 1 | 4–6 reps | @7 | ||
| 1 | 4–6 reps | @9.5 | ||
| 1 | 8–10 reps | @9.5 | ||
| 3 | Standing Calf Raise | 1 | 10–12 reps | @9.5 |
| 1 | 10–12 reps | @10 | ||
| 4 | Single-Leg Leg Curl | 1 | 10–12 reps | @9.5 |
| 1 | 10–12 reps | @10 | ||
| 5 | Leg Raise (Captain's Chair) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9.5 | ||
| 2 | 2–4 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Charlie’s Essentials Program V1.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 50 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.
Charlie’s Essentials Program V1.0 is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Charlie’s Essentials Program V1.0 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
