Charlidi Toilet Full Body Anytime Sigma
Transform your routine with 18 weeks of full-body workouts you can do anytime—unleash your potential and redefine what’s possible for you!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 4–8 reps | @9 |
| 2 | Leg Extension | 2 | 5–10 reps | @10 |
| 3 | Hip Thrust (Machine) | 1 | 4–8 reps | @9 |
| 4 | Lying Leg Curl | 2 | 5–10 reps | @10 |
| 5 | Hip Abductor (Machine) | 1 | 8–12 reps | @8.5 |
| 6 | Hip Adductor (Machine) | 1 | 6–10 reps | @8.5 |
| 7 | Standing Calf Raise | 2 | 5–10 reps | @10 |
| 8 | Bicep Curl (EZ Bar) | 2 | 5–10 reps | @10 |
| 9 | Tricep Pushdown (Cable) | 2 | 5–10 reps | @10 |
| 10 | Newton supinations | 2 | 6–10 reps | @9 |
| 11 | Tricep Extension (Machine) | 1 | 5–10 reps | @9 |
| 12 | Lat Pulldown | 2 | 6–10 reps | @10 |
| 13 | Chest Press (Machine) | 1 | 4–8 reps | @9 |
| 14 | Seated Row (Cable) | 1 | 5–10 reps | @10 |
| 15 | Pec Deck (Machine) | 2 | 4–8 reps | @9 |
| 16 | Shoulder Press (Machine) | 1 | 5–10 reps | @10 |
| 17 | Rear Delt Fly (Cable) | 2 | 5–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 5–10 reps | @10 |
| 2 | Leg Extension | 2 | 5–10 reps | @10 |
| 3 | Glute Kickback | 2 | 8–12 reps | @10 |
| 4 | Seated Hamstring Curl | 2 | 5–10 reps | @10 |
| 5 | Hip Abductor (Machine) | 1 | 8–12 reps | @8.5 |
| 6 | Hip Adductor (Machine) | 1 | 6–10 reps | @8.5 |
| 7 | Standing Calf Raise | 2 | 5–10 reps | @10 |
| 8 | Bicep Curl (Dumbbell) | 2 | 5–10 reps | @9 |
| 9 | Tricep Pushdown (Cable) | 2 | 5–10 reps | @10 |
| 10 | Newton supinations | 2 | 6–10 reps | @9 |
| 11 | Lat Pulldown | 2 | 6–10 reps | @10 |
| 12 | Incline Chest Press (Machine) | 1 | 5–10 reps | @9 |
| 13 | Pec Deck (Machine) | 2 | 4–8 reps | @9 |
| 14 | Shoulder Press (Machine) | 1 | 5–10 reps | @10 |
| 15 | Rear Delt Fly (Cable) | 2 | 5–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 4–8 reps | @9 |
| 2 | Leg Extension | 2 | 5–10 reps | @10 |
| 3 | Lying Leg Curl | 1 | 5–10 reps | @10 |
| 4 | Seated Hamstring Curl | 1 | 5–10 reps | @10 |
| 5 | Hip Abductor (Machine) | 1 | 8–12 reps | @8.5 |
| 6 | Hip Adductor (Machine) | 1 | 6–10 reps | @8.5 |
| 7 | Standing Calf Raise | 2 | 5–10 reps | @10 |
| 8 | Hammer Curl (Dumbbell) | 1 | 5–10 reps | @9 |
| 9 | Tricep Pushdown (Cable) | 2 | 5–10 reps | @10 |
| 10 | Newton supinations | 2 | 6–10 reps | @9 |
| 11 | Tricep Extension (Machine) | 1 | 5–10 reps | @9 |
| 12 | Seated Row (Cable) | 2 | 5–10 reps | @10 |
| 13 | Pec Deck (Machine) | 2 | 4–8 reps | @9 |
| 14 | Shoulder Press (Machine) | 1 | 5–10 reps | @10 |
| 15 | Rear Delt Fly (Cable) | 2 | 5–10 reps | @9 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Charlidi Toilet Full Body Anytime Sigma is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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.
Charlidi Toilet Full Body Anytime Sigma is structured around 3 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Charlidi Toilet Full Body Anytime Sigma 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.
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