Test -Charlotte & Nathan
Teston week 1
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 6–8 reps |
| 2 | 7–10 reps | ||
| 2 | Push Press (Barbell) | 2 | 8–12 reps |
| Superset | |||
| 3A | Front-Foot Elevated Split Squats | 3 | 8–12 reps |
| 3B | Military Press (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 4A | Single Leg Knee Raise | 3 | 10–15 reps |
| 4B | Katana Extension | 3 | 10–15 reps |
| Superset | |||
| 5A | SkiErg | 1 | 4 reps |
| 5B | 500m Row | 1 | 4 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | SkiErg 1km | 1 | 1 rep |
| 2 | Sled Push | 1 | 5 reps |
| 3 | Sled Pull | 1 | 5 reps |
| 4 | Burpee Broad Jump | 1 | 8 reps |
| 5 | 1km Row | 1 | 1 rep |
| 6 | Farmer's Walk (Weighted) | 1 | 20 reps |
| 7 | Lunge (Kettlebell) | 1 | 10 reps |
| 8 | Wall Balls | 1 | 100 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 6–8 reps |
| 2 | 7–10 reps | ||
| 2 | Lat Pulldown (Close Grip) | 3 | 8–12 reps |
| Superset | |||
| 3A | Dumbbell Row | 2 | 8–12 reps |
| 3B | Incline Bench Press (Dumbbell) | 2 | 8–12 reps |
| Superset | |||
| 4A | Overhead Tricep Extension (Cable) | 2 | 7–10 reps |
| 1 | 10–15 reps | ||
| 4B | Bicep Curl (Cable) | 2 | 7–10 reps |
| 1 | 10–15 reps | ||
| Superset | |||
| 5A | Lateral Raise (Cable) | 3 | 8–12 reps |
| 5B | Face Pull | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 1 | 6–10 reps |
| 2 | 7–10 reps | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 3A | Single Leg Hip Trust | 2 | 8–12 reps |
| 3B | Inverted Row | 2 | 8–12 reps |
| Superset | |||
| 4A | Step-Up (Weighted) | 3 | 8–12 reps |
| 4B | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 5A | Calf Raise (Bodyweight) | 3 | 10–15 reps |
| 5B | Cable Crunch | 3 | 10–15 reps |
Common questions
Yes, Test -Charlotte & Nathan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
Test -Charlotte & Nathan 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Test -Charlotte & Nathan 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
