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
| Exercises | Sets | Reps |
|---|---|---|
| Incline Dumbbell Bench Press | 3 | 15, 12, 10 |
| Chest Fly | 3 | 15, 12, 10 |
| Seated Hammer Chest Press | 3 | 15, 12, 10 |
| Flat Machine Bench Press | 3 | 20, 15, 12 |
Tuesday – Quads
| Exercises | Sets | Reps |
|---|---|---|
| Reverse Hack Squat | 3 | 15, 12, 10 |
| Machine Leg Press | 3 | 20, 15, 12 |
| Hack Squat | 3 | 15, 12, 10 |
| Leg Extension | 4 | 20, 15, 12, 10 |
Wednesday – Back
| Exercises | Sets | Reps |
|---|---|---|
| Neutral Grip Lat Pull-down | 4 | 15, 12, 10, 10 |
| Seated Cable Row | 4 | 20, 15, 12, 10 |
| Bent-Over Dumbbell Row | 3 | 15, 12, 10 |
| Hammer Strength Lat Pull-down | 3 | 20, 15, 12 |
| High Cable Reverse Fly | 3 | 15, 12, 10 |
Thursday – Hamstrings and Calves
| Exercises | Sets | Reps |
|---|---|---|
| Lying Leg Curl | 3 | 20, 15, 12 |
| Seated Leg Curl | 3 | 20, 15, 12 |
| Unilateral Standing Leg Curl | 3 | 10/leg |
| Seated Calf Raises | 3 | 15-20 |
| Standing Calf Raises | 3 | 15-20 |
Friday – Shoulder
| Exercises | Sets | Reps |
|---|---|---|
| Dumbbell Lateral Raises | 4 | 15, 12, 10, 10 |
| Neutral Grip DB Front Raises | 3 | 15, 12, 10 |
| Smith Machine Overhead Presses | 3 | 15, 12, 10 |
| Rear Delt Row/Reverse Peck Deck Fly | 4 | 15, 12, 10, 10 |
Saturday – Arms
| Exercises | Sets | Reps |
|---|---|---|
| Preacher Curl | 3 | 15, 12, 10 |
| Cable Triceps Extension | 3 | 15, 12, 10 |
| Cable Curl | 3 | 15, 12, 10 |
| Triceps Press Down | 3 | 15, 12, 10 |
| Hammer Curl | 3 | 15, 12, 10 |
| Cable Forward Triceps Extension | 3 | 15, 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
| Exercises | Target Muscles | Sets | Reps |
|---|---|---|---|
| Incline DB Bench Press | Chest | 3 | 15, 12, 10 |
| Close Grip Seated Press | Chest | 3 | 20, 15, 12 |
| Hammer Chest Press | Chest | 3 | 15, 12, 10 |
| Hammer Strength Pull-down | Lats | 3 | 20, 15, 12 |
| Medium Grip Lat Pull-down | Lats | 3 | 15, 12, 10 |
| Seated Machine Row | Traps | 3 | 20, 15, 12 |
| Lateral Delt Raise | Shoulder | 3 | 15, 12, 10 |
| Seated Machine Press | Shoulder | 3 | 15, 12, 10 |
| Front Delt Raises | Shoulder | 3 | 15, 12, 10 |
Day 2 – Lower Body
| Exercises | Target Muscles | Sets | Reps |
|---|---|---|---|
| Leg Extension | Quads | 4 | 20, 15, 12, 10 |
| Seated Leg Press | Quads | 3 | 20, 15, 12 |
| Reverse Hack Squats | Quads | 3 | 15, 12, 10 |
| Lying Leg Curl | Hamstrings | 4 | 20, 15, 12, 10 |
| Step-up | Lower Body | 2 | 10/leg |
| Calf Raises | Calves | 4 | 20, 15, 12 |
Day 3 – OFF
Day 4 – Upper Body
| Exercises | Target Muscles | Sets | Reps |
|---|---|---|---|
| Barbell Biceps Curl | Biceps | 3 | 20, 15, 12 |
| Preacher Curl | Biceps | 3 | 20, 15, 12 |
| Overhead Cable Triceps Extension | Triceps | 3 | 15, 12, 10 |
| Cable Forward Triceps Extension | Triceps | 3 | 15, 12, 10 |
| High Cable Reverse Flies | Posterior Delt | 3 | 20, 15, 12 |
| Low Cable Reverse Flies | Upper Back | 3 | 15, 12, 10 |
| Standing Cable Crunches | Abs | 3 | 20-30 |
| Seated Leg Raises (On bench) | Abs | 3 | 15-20 |
| High Cable Wood Chop | Abs | 3 | 15/side |
Day 5 – Lower Body
| Exercises | Target Muscles | Sets | Reps |
|---|---|---|---|
| Smith Machine Back Squat | Quads | 3 | 15, 12, 10 |
| DB Sumo Squat | Quads | 3 | 15, 12, 10 |
| Forward Lunges | Quads | 3 | 15, 12, 10 |
| Stiff Leg Deadlift | Hamstrings | 4 | 12, 10, 8, 6 |
| Seated Leg Curl | Hamstrings | 3 | 20, 15, 12 |
| Calf Raises | Calves | 4 | 25-30 |
Day 6 – OFF
Take a complete break from weight training so your muscles can recover well for the next round.
