PRINTING DIRECTIONS - Bodybuilding.com days will challenge you to go harder, faster, ... Never give up, always conquer your weaknesses, and no matter what, ... Back Squat: Push Press:

2 | www.bodybuilding.com/CharlieMike

PRINTING DIRECTIONS1. Open in Adobe reader2. Click “print” or the printer image on the top left corner.3. On main print menu, under “page scaling,” choose “fit to printable area.”4. Click “properties” and go to the “layout” tab.5. Under “print type,” choose “booklet” from drop-down menu.6. Click “OK.”7. Make sure pages will print on both sides.8. Go back to main print menu and click “print.”9. Fold and staple your booklet in the middle!10. Start the most bad-ass rewarding 6-weeks of your life!

www.bodybuilding.com/CharlieMike | 3

CHARLIE MIKE: CONTINUE MISSIONCharlie Mike is not for beginners. It’s specifically designed for women who are physically and mentally ready to perform challenging lifts and hard-as-nails conditioning work. If you’re not there, I don’t want you to pretend you are.

I can give you the tools and be in your ear every day, but if you’re just going to half-ass it or crap out a few workouts in, you may as well quit before you’ve even started. Don’t waste my time or waste yours. Come back when you’re ready, and then commit to the program, commit to me, and commit to yourself.

Charlie Mike is going to kick your ass. Some days will challenge you to go harder, faster, and further than you’ve ever gone before. But my expectations will remain the same: Never give up, always conquer your weaknesses, and no matter what, continue the mission. Physically, this six-week program is going to help you get more explosive, more powerful, stronger, and leaner. When you’re done, you’re also going to feel like a badass. In fact, you’re going to feel like a completely different person–and it will show on the outside.

-Ashley Horner


WEEK 1: TRYYour mission for Week 1 is to try to complete every exercise, every set, and every rep. You may be intimidated, you may be afraid, but if you can find the courage to complete the workout each day of Week 1, you’ll be on the right track to showing the world just how amazing you really are.

DAY 1Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:

DAY 2Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:

DAY 3Rest. How are you doing today?


DAY 4Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:

DAY 5Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:


DAY 7Test 1 Time:

Test 2 Time:

How I Feel:


MAX LIFTSFor each lift, record the maximum weight you could move for one rep. That is your PR. One of your goals for this program is to increase that number at the end of six weeks.

Bench:

Back Squat:

Push Press:

Deadlift:

Front Squat:

Notes:


LIFT PERCENTAGE CHART Use the chart to determine how much weight you should use for your lifts. The far left column will be your PR number. So, if your max bench press is 125 pounds and you want to know what 75 percent is, move your finger to the right until you reach the proper column. For example: 75 percent of 125 pounds is 95 pounds.


WEEK 2: BELIEVEDuring Week 2, I will ask you to do something you may not have done before: Believe in yourself. You’ve already been through a week of training, so you know what you can look forward to. Now, it’s time to believe that you can do anything you put your mind to.

DAY 8Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:


DAY 10Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:


DAY 11Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:


DAY 13Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:

DAY 14Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:


WEEK 3: COMMITWeek 3 is a notorious dropping-off point for most people. But you’re going to do the opposite, and commit to completing. You’re going to get through the week and know that you’re going to make it to the end standing tall.


DAY 16Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:

DAY 17Lift:

Endurance:

How I Feel:



DAY 19Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:

DAY 20Lift:

Circuit 1 Time:

How I Feel:



WEEK 4: CONQUERThis week, I want you to conquer your fears. Is there an exercise you’ve been skipping? Have you been slacking on your big lifts or going easy when you know you could push it? Push past your weaknesses and limitations. Conquer.

DAY 22Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:

DAY 23Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:



DAY 25Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:

DAY 26Endurance:

How I Feel:


DAY 28Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:


WEEK 5: EARN ITThis week, ask yourself this question: “What else can I do?” If you want to make everyone in the gym believe you’re the badass you already know you are, you have to earn it. Think you can just slide through the final two weeks? No way. If you want to complete your mission, you need to earn the right to do so.

DAY 29Lift:

Run 1 Time:

Circuit 2 Time:

Run 2 Time:

How I Feel:


DAY 31Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:


DAY 32Lift:

Endurance:

How I Feel:


DAY 34Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:

DAY 35Lift:

Circuit 1 Time:

Circuit 2 Time:

How I Feel:


WEEK 6: PROVE ITIf you’ve been doing the lifts and completing the conditioning circuits as prescribed in the program, you’re ready. You’re ready to prove to the world–and more importantly, to yourself–just how incredible you are. Run faster, row harder, and lift heavier than you ever have.


DAY 37Circuit 1 Time:

Circuit 2 Time:

How I Feel:

DAY 38Circuit 1 Time:

Circuit 2 Time:

How I Feel:



DAY 40Run Test Time:

Row Test Time:

How I Feel:

DAY 41Lift:

Lift:

Lift:

How I Feel:

DAY 42Lift:

Lift:

How I Feel:


Bench:

Back Squat:

Push Press:

Deadlift:

Front Squat:

Notes:

1st Week 6th Week

RETEST YOUR MAXWrite down how much weight you could lift in Week 1 and compare it to how you did in Week 6. Then note how those changes made you feel and what strength goals you’re planning to reach next!


YOUR NEXT MISSIONCongratulations! Completing the Charlie Mike program is something not many other women can say they’ve accomplished. But you made it. That’s a big deal.

But you’re not done. Yes, you’ve finished a program, but now it’s time for you to find a new mission and begin a new program. Feel free to repeat Charlie Mike, or check out one of my other programs on my website. You can also find many other fitness programs on Bodybuilding.com.

www.ashleyhorner.cowww.bodybuilding.com/fun/find-a-plan.html

Remember, never limit yourself. You never know how far you can go or how high you can reach. You are capable of becoming whoever the hell you want to be!

YOUR TRANSFORMATION IS OUR PASSION. WE ARE YOUR PERSONAL TRAINER, YOUR NUTRITIONIST, YOUR SUPPLEMENT EXPERT, YOUR LIFTING PARTNER, YOUR SUPPORT

GROUP. WE PROVIDE THE TECHNOLOGY, TOOLS, AND PRODUCTS YOU NEED TO BURN FAT, BUILD MUSCLE, AND BECOME YOUR BEST SELF.

PRINTING DIRECTIONS - Bodybuilding.com days will challenge you to go harder, faster, ... Never give up, always conquer your weaknesses, and no matter what, ... Back Squat: Push Press:

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