Program Description
CHARLIE GETS BUFF
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 13, 2025 10:40
- Last EditedJun 23, 2025 03:06

Summary
Embark on a transformative 16-week journey with the Buff Charlie Era program, designed for serious lifters ready to elevate their strength and physique. This 4-day-a-week regimen focuses on both upper and lower body workouts, incorporating a variety of exercises like Goblet Squats, Incline Bench Press, and Hip Thrusts to build muscle and enhance power. With a balanced mix of compound and isolation movements, this program ensures comprehensive development, pushing you to achieve your fitness goals with confidence. Get ready to unleash your potential and redefine your limits!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Goblet Squat3 Sets
4-8 Reps
@10
2
Hip Thrust (Dumbbell)3 Sets
6-10 Reps
@10
3
Leg Extension3 Sets
10-15 Reps
@10
4
Straight Leg Calf Raise3 Sets
10-15 Reps
@10
5
Glute Kickback (Cable)3 Sets
8-12 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
@10
2
Shoulder Press (Machine)3 Sets
8-12 Reps
@10
3
Seated Row (Cable)3 Sets
8-12 Reps
@10
4
Hanging Leg Raise3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@10
Day 3
1
Hip Thrust (Dumbbell)3 Sets
6-10 Reps
@10
2
Leg Press3 Sets
8-12 Reps
@10
3
Seated Hamstring Curl3 Sets
10-15 Reps
@10
4
Standing Calf Raise3 Sets
8-12 Reps
@10
5
Bicep Curl (Cable)3 Sets
10-15 Reps
@10
Day 4
1
Walk1 Set
60 mins
@10