Charles Glass Workout Routine (Proven Training Plan)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
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Charles Glass, known as the "Godfather of Bodybuilding," won prestigious championships in the IFBB and NPC Nationals. He has over 40 years of experience training top celebrities and athletes like Dwayne Johnson (the Rock) and Flex Wheeler.

As a seasoned personal trainer and senior coach at Total Shape, I constantly seek inspiring success stories to share with my clients.

Is Charles Glass' workout routine and diet the key to helping you achieve your fitness goals?

Step into the shoes of the iconic "Godfather of Bodybuilding" and be amazed by his discipline and dedication to exercise.

His Stats

  • Age: 73 years old
  • Height: 5’6”
  • Weight: 185 lbs
  • Year of birth: 1950

Charles Glass Workout Routine

Upper body view of a fit man

Charles Glass shares his secret methods and most efficient workouts through the GOB  (Godfather of Bodybuilding) membership program.

Monday - Chest

  • Barbell Bench Press - Three to five sets of eight to twelve reps
  • Incline Bench Press - Three to five sets of eight to twelve reps
  • Decline Bench Press - Three to five sets of eight to twelve reps
  • Pec Deck Fly - Three to five sets of eight to twelve reps
  • Weighted Dips - Three to five sets of eight to twelve reps

Tuesday - Arms (biceps and triceps exercises) and Abs

A person training biceps in the gym
  • Drag curls - Three to five sets of eight to twelve reps
  • Preacher curl - Three to five sets of eight to twelve reps
  • Dumbbell Triceps extension - Three to five sets of eight to twelve reps
  • Alternating dumbbell curl - Three to five sets of eight to twelve reps
  • Triceps cable pushdown - Three to five sets of eight to twelve reps
  • Wrist curl - Three to five sets of eight to twelve reps
  • Reverse wrist curl - Three to five sets of eight to twelve reps
  • Windshield wiper exercise - Three to five sets of eight to twelve reps
  • Wood chopper - Three to five sets of eight to twelve reps
  • Roman chair leg lift - Three to five sets of eight to twelve reps

Related: Best Abs Exercises of All Time

Wednesday: Rest Day

Charles Glass repeatedly talked in his interview about how overtraining syndrome can negatively impact bodybuilders, leading to fatigue, increased risk of injury, declining performance, and plateaus.

"Rest days are crucial for a successful fitness routine. They allow your body to recover and repair itself, essential for progress and preventing overtraining or burnout. Rest days are just as important as exercise."

- Kirsten Nunez, Fitness Editor at Healthline.com

Thursday: Shoulders

A buff male doing shoulder exercises in the gym
  • Dumbbell lateral raise - Three to five sets of eight to twelve reps
  • Dumbbell shoulder press - Three to five sets of eight to twelve reps
  • Wide grip upright row - Three to five sets of eight to twelve reps
  • Barbell shrug - Three to five sets of eight to twelve reps
  • Rear delt cable fly - Three to five sets of eight to twelve reps

Related Articles:

Friday: Legs

  • Leg extension - Three to five sets of eight to twelve reps
  • Leg press - Three to five sets of eight to twelve reps
  • Reverse Hack squat - Three to five sets of eight to twelve reps
  • Standing calf raise - Three to five sets of eight to twelve reps
  • Hamstring curl - Three to five sets of eight to twelve reps

Saturday: Back

A buff male doing back exercises in the gym
  • Incline bench lat pulldown - Three to five sets of eight to twelve reps
  • Low cable row - Three to five sets of eight to twelve reps
  • Deadlift - Three to five sets of eight to twelve reps
  • Cable Face pull - Three to five sets of eight to twelve reps

Sunday: Rest day

You can enjoy low-intensity activities on your day off.

Rest days are essential as they improve blood flow and help your body heal [1].

Charles Glass champions a tailored, balanced diet with ample protein, complex carbs, healthy fats, hydration, and judicious supplement use for optimal muscle recovery and growth.

Charles Glass Workout Principles

A man lifting dumbbells

As a young high school student in the 1960s, Glass found himself drawn to the world of gymnastics. Later, he switched to bodybuilding and won the IFBB before switching from athlete to coach at Gold's Gym in Venice Beach, California - the Mecca of Bodybuilding.

Unlike other trainers, Charles Glass never makes his clients lift super heavy weights. Instead, he swears by muscle stimulation and growth through unique angle training and a slow controlled range of motion with machines using different grips, all of which can help you build powerful grip strength.

The bodybuilding guru swears by paused reps to intensify interval training and improve form.

Also called the rest-pause, this technique will help you ramp up your intensity and get the most out of your workout by stopping at the bottom of the rep and having a midway pause on the way up.

This rest-pause method has been proven efficient in increasing volume by eliminating momentum and focusing on controlled movements [2].

Additionally, Charles Glass insists on wearing a belt, a workout accessory that's often overlooked by lifters.

Charles Glass's training methods have evolved from traditional exercises to incorporating machines and angle training, reflecting his commitment to innovation and adaptability in bodybuilding.

Charles’ Diet Plan

A healthy meal with veggies

Charles Glass understands that getting enough protein is crucial to maintaining and gaining lean muscle mass and having a toned, proportionate body.

He announced on his youtube channel that he relies heavily on staples like chicken, fish, and beef to stay lean and full.

Find a Charles Glass inspired diet below:

  • Meal 1: Four Egg omelets, avocado toast, and three slices of bacon
  • Meal 2:  Grilled chicken breast served with steamed vegetables and brown rice
  • Meal 3: Baked salmon fillet with roasted potatoes and a side salad
  • Meal 4: Protein bar or shake, Cup of unsalted nuts
  • Meal 5:  Beef stir fry with noodles and mixed vegetables
  • Meal 6: Chicken and vegetable curry served with wholegrain rice
  • Meal 7: Teriyaki beef bowl topped with sesame seeds and spring onions, served with brown rice

Nutrition principles

According to Charles Glass, there is no one-size-fits-all solution when it comes to nutrition principles.

Instead, he advises us to focus on our body's unique needs by getting our blood work done and identifying deficiencies.

By understanding what our bodies lack, we can tailor our diets to ensure we get the nutrients we need to thrive.

What Supplements Does Charles Glass Take?

Close up shot of supplements

Charles Glass takes pre-workouts and post-workouts to maximize his fitness results.

The Pre-workout Charles uses is called “Pump Glass” under his brand “GOB”.

The supplement has 3.2g beta-alanine, 2g arginine, 2g taurine, 1g L-Citruline malate, 100mg l-tyrosine, 200mg L-Theanine, 200mg caffeine anhydrous, 100mg ashwagandha, 15mg beetroot, and 5g cayenne pepper fruit powder.

Charles Glass added in this formula the following components without listing a specific amount: citric acid, natural and artificial watermelon flavor, silicon dioxide, malic acid, and sucralose.

Charles Glass also shared on his Instagram account that he uses Gob’s post-workout.

“Post-workout nutrition is widely disputed in the fitness world, but in general, the recommendation is to replenish depleted glycogen stores with a combination of protein and carbohydrates After your intense workouts.”

- Charles Glass, Personal Trainer

When bodybuilders like Charles were first starting in the seventies, protein powders weren't readily available, so they relied on whole foods to provide the protein they needed.

Nowadays, Charles is able to incorporate high-quality protein powders to build muscle into his daily routine for added convenience.

FAQs

What Are the Chest Exercises Charles Glass Includes in His Workout Routine?

The chest exercises that Charles Glass includes in his workout routine are barbell bench presses, incline bench presses, pec deck flyes, shoulder presses, and weighted dips.

What Are the Best Back Exercises Charles Glass Includes in His Workout?

The best back exercises that Charles Glass includes in his workout routine are incline bench lat pulldowns, low cable rows, deadlifts, and cable face pulls.

What Are the Arm Exercises Charles Glass Includes in His Workout?

The arm exercises that Charles Glass includes in his workout routine are drag curls, preacher curls, dumbbell triceps extensions, alternating dumbbell curls, triceps cable pushdowns, wrist curls, and reverse wrist curls.

What Supplement Should I Use for Charles Glass Workout Routine?

You should use a pre-workout supplement for Charles Glass workouts. The best pre-workouts use multiple stimulants such as caffeine and beta-alanine to ramp up your body and prepare it for an intense workout.

If you want to pick a high-quality pre-workout supplement that provenly boosts your performance and warms up your body easier before every workout, take a look at:

These guides ensure you pick a high-quality pre-workout because all products were well-researched and tested before claiming any benefits.

Let me know your thoughts on Charles Glass' workout routine and how you plan to incorporate it into your weekly schedule.


References:

  1. https://www.webmd.com/fitness-exercise/what-to-know-rest-day-workouts
  2. https://pubmed.ncbi.nlm.nih.gov/28702807/
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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