Program Description
wWWWWW
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 24, 2024 03:17
- Last EditedJun 18, 2025 08:17
Summary
Unleash your strength with the STRONG LIFTS CHARLIE program, a focused 12-week journey designed for serious lifters. Training three days a week, you'll tackle essential barbell exercises like squats, bench presses, and deadlifts, honing in on building muscle and power. Each session is structured to maximize your gains while keeping intensity high, ensuring you stay motivated and challenged. Perfect for those ready to elevate their training in a garage gym environment, this program will help you crush your fitness goals and redefine your limits.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Bicep Curl (Barbell)
5
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
-
2
Bench Press (Barbell)5 Sets
5 Reps
-
3
Barbell Row5 Sets
5 Reps
-
Day 2
1
Squat (Barbell)5 Sets
5 Reps
-
2
Military Press (Barbell)5 Sets
5 Reps
-
3
Deadlift (Barbell)5 Sets
5 Reps
-
4
Bicep Curl (Barbell)5 Sets
10 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
-
2
Bench Press (Barbell)5 Sets
5 Reps
-
3
Barbell Row5 Sets
5 Reps
-