BeginnerFree

Char’s program

Transform your strength and endurance in just 5 weeks—20 days to a stronger, more confident you!

Ashley S.· Aug 2025

24athletes running this program

Free on iOS & Android

Overview

Length

5 weeks

Days / week

4 days

Level

Beginner

Goal

Women's

Equipment

Full Gym

Session length

60 min

Progressive overload is needed. add reps and sets, or weight and tempo each week. Dont add reps and weight at the same time

Who it's for

Beginners new to structured strength training

Athletes focused on women's

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Abs

13%

Glutes

11.9%

Hamstrings

11.4%

Quadriceps

10.6%

Upper Back

7.5%

Lats

6.3%

Front Delts

5.5%

Stretching

5.1%

Triceps

5.1%

Biceps

4.9%

Middle Delts

4.3%

Lower Back

Adductors

2.7%

Chest

2.4%

Cardio

1.6%

Rear Delts

1.4%

Forearms

1.2%

Calves

1.2%

Abductors

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Cardio	1	5 min	@6.5
Superset
2A	Dynamic Hamstring Sweeps	2	8 reps	@6
2B	Open And Close The Gate	2	8 reps	@6
2C	Lateral Lunge	2	8 reps	@6
2D	Hip Thrust (Bodyweight)	2	8 reps	@6
2E	Overhead Press (Dumbbell)	2	8 reps	@6
2F	Over And Backs	2	8 reps	@6
2G	Band Pull Apart	2	8 reps	@6
Superset
3A	Squat (Barbell)	3	8 reps	@7
3B	Wide Grip Lat Pulldown	3	8 reps	@6.5
Superset
4A	B-Stance Romanian Deadlift (Dumbbell)	3	8 reps	@6.5
4B	Shoulder Press (Machine)	3	8 reps	@6.5
4C	Dead Bug	3	16 reps	@6.5
Superset
5A	Leg Extension	3	8 reps	@6.5
5B	Tricep Pushdown (Cable)	3	10 reps	@6.5
5C	Pallof Press	3	8 reps	@6.5

#	Exercise	Sets	Reps	Load
1	Cardio	1	5 min	@6
Superset
2A	Dynamic Hamstring Sweeps	2	8 reps	@6
2B	Toe Taps	2	8 reps	@6
2C	Open And Close The Gate	2	8 reps	@6
2D	Banded A’s, T’s And Y’s	2	8 reps	@6
2E	Over And Backs	2	8 reps	@6
Superset
3A	Trap Bar Deadlift	3	8 reps	@7
3B	Chest Press (Machine)	3	8 reps	@6.5
Superset
4A	Hack Squat	3	8 reps	@6.5
4B	T-Bar Row	3	8 reps	@6.5
4C	Bird Dog	3	8 reps	@6.5
Superset
5A	Glute Kickback	3	8 reps	@6.5
5B	Lateral Raise (Dumbbell)	3	10 reps	@6.5
5C	Wood Chop	3	8 reps	@6.5

#	Exercise	Sets	Reps	Load
1	Cardio	1	5 min	@6
Superset
2A	Open And Close The Gate	2	8 reps	@6
2B	Dynamic Hamstring Sweeps	2	8 reps	@6
2C	Lateral Lunge	2	8 reps	@6
2D	90/90 Hip Flow	2	8 reps	@6
2E	Scarecrows	2	8 reps	@6
2F	Lat Pulldown (Band)	2	8 reps	@6
2G	Tricep Kickback	2	8 reps	@6
Superset
3A	Landmine Front Squat	3	8 reps	@6.5
3B	Lat Pulldown (Close Grip)	3	8 reps	@6.5
Superset
4A	Seated Hamstring Curl	3	8 reps	@6.5
4B	Upright Row (Barbell)	3	10 reps	@6.5
4C	Dynamic Side Plank	3	8 reps	@6.5
Superset
5A	Step Down	3	8 reps	@6.5
5B	Hammer Curl (Dumbbell)	3	10 reps	@6.5
5C	Windmills	3	8 reps	@6.5

#	Exercise	Sets	Reps	Load
1	Cardio	1	5 min	@6
Superset
2A	Dynamic Hamstring Sweeps	2	8 reps	@6
2B	Open And Close The Gate	2	8 reps	@6
2C	Side Leg Swings	2	8 reps	@6
2D	Seated Leg Lifts	2	8 reps	@6
2E	Banded A’s, T’s And Y’s	2	8 reps	@6
2F	Lat Pulldown (Band)	2	8 reps	@6
Superset
3A	Deadlift (Smith Machine)	3	8 reps	@7
3B	Pull-Up (Assisted)	3	8 reps	@6.5
Superset
4A	Walking Lunge	3	8 reps	@6.5
4B	Chest Fly (Machine)	3	8 reps	@6.5
4C	Bicycle Crunch	3	8 reps	@6.5
Superset
5A	Leg Press	3	8 reps	@6.5
5B	Seated Calf Raise	3	10 reps	@6.5
5C	Side Bend (Dumbbell)	3	8 reps	@6.5

Weeks 2–5 are in the app

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

Common questions

Yes, Char’s program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 60 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.

Char’s program is structured around 4 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Char’s program 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

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

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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