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Bear Grylls has shared the details of his go-to strength routine on social media, and, just like his morning routine<\/a>, it’s simple, effective, and can be done with minimal home gym equipment.<\/p>\n The “William Charters Workout” is named after Grylls’ friend and former Royal Marine William Charters, and it involves six classic compound exercises<\/a> performed three times a week with 48 hours of recovery between workouts.<\/p>\n As Grylls explains in the video: “Start off with five sets of squats, five sets of chest press<\/a>, three sets of pull-ups<\/a>, three sets of behind-the-neck shoulders, three sets of Pendlay rows, and then three sets of sit-ups<\/a>, always aiming for six reps, pretty heavy weight.”<\/p>\n The workout follows a tried-and-tested strength-building formula. Squats, chest presses, pull-ups and Pendlay rows target most of the major muscle groups, while the low-rep, heavy-weight approach focuses on building strength rather than muscular endurance.<\/p>\n The exercise breakdown is as follows:<\/p>\n 5 sets of chest press (a.k.a. bench press)<\/p>\n<\/li>\n 3 sets of behind-the-neck shoulder press<\/p>\n<\/li>\n One exercise worth approaching with caution is the behind-the-neck shoulder press. While it can help develop shoulder strength and mobility, it also places the shoulders in a demanding position that may not suit everyone, particularly those with existing shoulder issues or limited mobility.<\/p>\n If that sounds like you, a standard overhead press or seated dumbbell shoulder press offers a more joint-friendly alternative while still training the same muscles.<\/p>\n If you don’t have a weight bench<\/a> at home, try dumbbell<\/a> floor presses or push-ups<\/a>. For pull-ups, especially if you’re a beginner, I would recommend a strong resistance band to help you progress more easily.<\/p>\n Pendlay rows are best performed with heavy barbells, but if you’re not 100% sure about your lower back, try standard dumbbell or kettlebell bent-over rows and dumbbells good mornings to build strength in that area before progressing to Pendlay rows.<\/p>\n Please bear in mind that you’re working with heavy weights, so allow plenty of time to rest between sets; the heavier the lifts, the longer you need.<\/p>\n For anyone looking to get stronger without spending hours in the gym, this Royal Marine-inspired routine could be worth a closer look.<\/p>\n","protected":false},"excerpt":{"rendered":"When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit:…\n","protected":false},"author":3,"featured_media":824917,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[38],"tags":[13883,338832,338831,1198,210,62297,338830,47674,324241,243495,67,132,68,338829],"class_list":["post-824916","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-bear-grylls","tag-chest-press","tag-chest-presses","tag-fitness","tag-health","tag-morning-routine","tag-pendlay-rows","tag-pull-ups","tag-shoulder-press","tag-shoulder-strength","tag-united-states","tag-unitedstates","tag-us","tag-william-charters-workout"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/116645062779262541","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/824916","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=824916"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/824916\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/824917"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=824916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=824916"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=824916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n\n