8-Week Charles Glass Workout Routine for Muscle Growth W/PDF

Charles Glass Workout Plan

If you’re a fan of Charles Glass and want to follow his workout plans, I can help you.

In this article, I’ve shared two workout programs highly inspired by Charles Glass’s training style.

A former professional bodybuilder, Charles Glass is a well-learned fitness coach and trainer with more than 30 years of experience.

He has helped many elite bodybuilders and athletes build incredible physiques, including Flex Wheeler, Dwanye Johnson, Dexter Jackson, and Courtney King.

His knowledge, the way training his clients, and his innovative training strategies inspired countless people in the fitness community.

I have explored all of his YouTube videos, selected myriad exercises, grouped them according to the muscle groups, and designed a simple yet solid workout plan.

This program is not an exact copy of Charles Glass’s workout plan but will help you gradually evolve your strength, size, and look.

You can also make adjustments to it by including, excluding, or replacing exercises depending on your fitness level and goal.

I believe pairing this routine with a healthy diet will help you shape your physique over time.

Charles Glass Workout Routine for Physique Transformation

I’ve outlined two training programs in this article, one for beginners and the other for intermediate lifters. Depending on your fitness level, you can follow one to scale your fitness level and transform your physique.

Body Part Split for Beginners

This program involves training six times a week, one muscle group per session, and will take around 45 minutes of your time to complete one body part workout.

Anyone, from males to females, who is starting out and wants to improve their fundamental strength and take their fitness to the next level can follow this routine for a couple of months.

Weekly Schedule:

  • Monday: Chest
  • Tuesday: Quads
  • Wednesday: Back
  • Thursday: Hamstrings and Calves
  • Friday: Shoulder
  • Saturday: Arms
  • Sunday: OFF

Before you directly move on to lifting weights, I recommend doing this full-body warm-up workout shared by Jeremy Etheer. It will increase your body temperature and prepare your muscles for resistance training.

Rest time between sets: 2-3 minutes

Monday – Chest

ExercisesSetsReps
Incline Dumbbell Bench Press315, 12, 10
Chest Fly315, 12, 10
Seated Hammer Chest Press315, 12, 10
Flat Machine Bench Press320, 15, 12

Tuesday – Quads

ExercisesSetsReps
Reverse Hack Squat315, 12, 10
Machine Leg Press320, 15, 12
Hack Squat315, 12, 10
Leg Extension420, 15, 12, 10

Wednesday – Back

ExercisesSetsReps
Neutral Grip Lat Pull-down415, 12, 10, 10
Seated Cable Row420, 15, 12, 10
Bent-Over Dumbbell Row315, 12, 10
Hammer Strength Lat Pull-down320, 15, 12
High Cable Reverse Fly315, 12, 10

Thursday – Hamstrings and Calves

ExercisesSetsReps
Lying Leg Curl320, 15, 12
Seated Leg Curl320, 15, 12
Unilateral Standing Leg Curl310/leg
Seated Calf Raises315-20
Standing Calf Raises315-20

Friday – Shoulder

ExercisesSetsReps
Dumbbell Lateral Raises415, 12, 10, 10
Neutral Grip DB Front Raises315, 12, 10
Smith Machine Overhead Presses315, 12, 10
Rear Delt Row/Reverse Peck Deck Fly415, 12, 10, 10

Saturday – Arms

ExercisesSetsReps
Preacher Curl315, 12, 10
Cable Triceps Extension315, 12, 10
Cable Curl315, 12, 10
Triceps Press Down315, 12, 10
Hammer Curl315, 12, 10
Cable Forward Triceps Extension315, 12, 10

Tips for Beginners

Once you complete your first week of training, it is best to make changes in the exercises for the coming weeks. For example, you can do chest-supported rows and lunges instead of bent-over rows and reverse hack squats.

You can also adjust the interval time between sets to challenge your muscular endurance.

Source: This workout plan was highly based on Get Cut with Glass (YouTube).

Advanced Upper Lower Split for Size and Muscularity

If you’re looking for a challenging and plateau-busting workout program, try this one. It involves performing two upper and two lower body sessions every six days, ensuring that each muscle group gets enough training and recovery time.

Weekly Schedule:

  • Day 1: Upper Body
  • Day 2: Lower Body
  • Day 3: OFF
  • Day 4: Upper Body
  • Day 5: Lower Body
  • Day 6: OFF
  • Repeat

Day 1 – Upper Body

ExercisesTarget MusclesSetsReps
Incline DB Bench PressChest315, 12, 10
Close Grip Seated PressChest320, 15, 12
Hammer Chest PressChest315, 12, 10
Hammer Strength Pull-downLats320, 15, 12
Medium Grip Lat Pull-downLats315, 12, 10
Seated Machine RowTraps320, 15, 12
Lateral Delt RaiseShoulder315, 12, 10
Seated Machine PressShoulder315, 12, 10
Front Delt RaisesShoulder315, 12, 10

Day 2 – Lower Body

ExercisesTarget MusclesSetsReps
Leg ExtensionQuads420, 15, 12, 10
Seated Leg PressQuads320, 15, 12
Reverse Hack SquatsQuads315, 12, 10
Lying Leg CurlHamstrings420, 15, 12, 10
Step-upLower Body210/leg
Calf RaisesCalves420, 15, 12

Day 3 – OFF

Day 4 – Upper Body

ExercisesTarget MusclesSetsReps
Barbell Biceps CurlBiceps320, 15, 12
Preacher CurlBiceps320, 15, 12
Overhead Cable Triceps ExtensionTriceps315, 12, 10
Cable Forward Triceps ExtensionTriceps315, 12, 10
High Cable Reverse FliesPosterior Delt320, 15, 12
Low Cable Reverse FliesUpper Back315, 12, 10
Standing Cable CrunchesAbs320-30
Seated Leg Raises (On bench)Abs315-20
High Cable Wood ChopAbs315/side

Day 5 – Lower Body

ExercisesTarget MusclesSetsReps
Smith Machine Back SquatQuads315, 12, 10
DB Sumo SquatQuads315, 12, 10
Forward LungesQuads315, 12, 10
Stiff Leg DeadliftHamstrings412, 10, 8, 6
Seated Leg CurlHamstrings320, 15, 12
Calf RaisesCalves425-30

Day 6 – OFF

Take a complete break from weight training so your muscles can recover well for the next round.

Download The Charles Glass Training Program PDF

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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