Charles súper set time saver
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Barbell) | 3 | 2–5 reps |
| 1B | Chin-Up (Weighted) | 3 | AMRAP |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 2B | Decline Crunch | 3 | 10–20 reps |
| Superset | |||
| 3A | Hammer Curl | 3 | 5–12 reps |
| 3B | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 3C | Pendlay Row | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 3 | 3–8 reps |
| 1B | Neck Extension | 3 | 8–12 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 3 | 5–10 reps |
| 2B | Pull-Up (Weighted) | 3 | AMRAP |
| Superset | |||
| 3A | Hyperextension | 3 | 5–10 reps |
| 3B | Seated Calf Raise | 3 | 8–12 reps |
| 3C | Lying Leg Raise | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Wide Grip) | 3 | 3–8 reps |
| 1B | Decline Crunch (Weighted) | 3 | 10–20 reps |
| Superset | |||
| 2A | Overhead Press (Dumbbell) | 3 | 8–12 reps |
| 2B | French Press | 3 | 6–10 reps |
| Superset | |||
| 3A | Lat Pulldown (Close Grip) | 3 | 8–12 reps |
| 3B | Lateral Raise (Cable) | 3 | 8–15 reps |
| 3C | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Deadlift (Barbell) | 1 | 2–5 reps |
| 1B | Neck Extension | 1 | 8–12 reps |
| Superset | |||
| 2A | Walking Lunge | 1 | 20–30 reps |
| 2B | Lat Pulldown | 1 | 8–12 reps |
| 2C | Lying Leg Raise | 1 | AMRAP |
| 3 | Standing Calf Raise | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Farmer's Walk (Weighted) | 3 | 20–30 reps |
| 2 | Ring Push Up | 3 | 5–12 reps |
| Superset | |||
| 3A | Preacher Curl (EZ Bar) | 3 | 8–12 reps |
| 3B | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
| 3C | Kroc Row | 3 | 8–12 reps |
| Superset | |||
| 4A | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 4B | Wrist Curl | 3 | AMRAP |
| 4C | Russian Twist | 3 | 1–2 min |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Charles súper set time saver is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a garage 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.
Charles súper set time saver 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Charles súper set time saver 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
