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STRONG LIFTS CHARLIE

by Char T.
14 athletes joined

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2024 03:17
  • Last Edited
    Aug 11, 2025 06:17

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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.2%
Glutes
13.5%
Hamstrings
9.9%
Upper Back
9.9%
Front Delts
8.6%
Triceps
7.4%
Chest
6.2%
Biceps
5.3%
Adductors
4.9%
Lats
4.9%
Middle Delts
4.9%
Abs
3.7%
Lower Back
2.5%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 Row
5 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 Row
5 Sets
5 Reps
-