logo
BoostcampPNG
Lengthened Partials: Calisthenics and Bodybuilding Program
by
1 athletes joined
Program Description
Lengthened Partials (LP) Program aims to mix conventional bodybuilding and calisthenics basics with brand new research considering the benefits of performing lengthened partials in your sets after you reach failure with a normal ROM. At the end of each day, do a bodyweight AMRAP set that matches the day. For push, do ring or TRX Band Pushsups for 50 reps. For Pull, trx band or ring pull ups. 50. For legs, 50 body weight squats where you can use the wall if needed. 50.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Jun 21, 2024 03:49
Last Edited
Jun 23, 2024 10:27
down_app
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Long Pause Bench Press
1 Set
10 Reps
40%
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5-10
@8-10
4
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@7.5-10
@8-10
5
Seated Dip (Machine)
3 Sets
8-12 Reps
@8-10
Day 2
1
Pendlay Row
3 Sets
10 Reps
70%
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-10
@8-10
@8.5-10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
@7.5-10
@8-10
@8.5-10
4
Inverted Row
3 Sets
20 Reps
@8-10
5
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7.5-10
@8-10
Day 3
1
Jumping Jack
3 Sets
50 Reps
2
Superman
3 Sets
10 Reps
3
Squat (Bodyweight)
3 Sets
10 Reps
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
5
Push Up
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10 Reps
70%
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8-10
5
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 6
1
Jumping Jack
3 Sets
50 Reps
2
Superman
3 Sets
10 Reps
3
Squat (Bodyweight)
3 Sets
10 Reps
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
5
Push Up
3 Sets
10 Reps
Day 7
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9.5
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5-10
@8-10
@8.5-10
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5-10
@8-10
@9-10
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
70%
2
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Sissy Squat
1 Set
AMRAP
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-10
@8-10
@9-10
5
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7-10
@8-10
@9-10
Day 2
1
Jumping Jack
3 Sets
50 Reps
2
Superman
3 Sets
10 Reps
3
Squat (Bodyweight)
3 Sets
10 Reps
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
5
Push Up
3 Sets
10 Reps
Day 5
1
Jumping Jack
3 Sets
50 Reps
2
Superman
3 Sets
10 Reps
3
Squat (Bodyweight)
3 Sets
10 Reps
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
5
Push Up
3 Sets
10 Reps
Day 7
1
Overhead Press (Barbell)
3 Sets
10 Reps
75%
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8-10
5
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 4
1
Pendlay Row
3 Sets
10 Reps
75%
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-10
@8-10
@8.5-10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
@7.5-10
@8-10
@8.5-10
4
Inverted Row
3 Sets
20 Reps
@8-10
5
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7.5-10
@8-10
Day 3
1
Bench Press (Barbell)
3 Sets
8-12 Reps
75%
2
Long Pause Bench Press
1 Set
10 Reps
40%
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5-10
@8-10
4
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@7.5-10
@8-10
5
Seated Dip (Machine)
3 Sets
8-12 Reps
@8-10
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Sissy Squat
1 Set
AMRAP
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-10
@8-10
@9-10
5
Standing Calf Raise
3 Sets
20 Reps
@8-10
Day 1
1
Squat (Paused)
3 Sets
10 Reps
50%
2
Hip Thrust (Smith Machine)
3 Sets
10 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
20 Reps
@10
Day 1
1
Jumping Jack
3 Sets
50 Reps
2
Superman
3 Sets
10 Reps
3
Squat (Bodyweight)
3 Sets
10 Reps
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
5
Push Up
3 Sets
10 Reps
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9.5
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5-10
@8-10
@8.5-10
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5-10
@8-10
@9-10
Day 3
1
Squat (Paused)
3 Sets
10 Reps
50%
2
Hip Thrust (Smith Machine)
3 Sets
10 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
20 Reps
@10
Day 4
1
Jumping Jack
3 Sets
50 Reps
2
Superman
3 Sets
10 Reps
3
Squat (Bodyweight)
3 Sets
10 Reps
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
5
Push Up
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
80%
2
Long Pause Bench Press
1 Set
10 Reps
40%
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5-10
@8-10
4
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@7.5-10
@8-10
5
Seated Dip (Machine)
3 Sets
8-12 Reps
@8-10
Day 6
1
Pendlay Row
3 Sets
10 Reps
80%
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-10
@8-10
@8.5-10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
@7.5-10
@8-10
@8.5-10
4
Inverted Row
3 Sets
20 Reps
@8-10
5
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7.5-10
@8-10
Day 7
1
Jumping Jack
3 Sets
50 Reps
2
Superman
3 Sets
10 Reps
3
Squat (Bodyweight)
3 Sets
10 Reps
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
5
Push Up
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
80%
2
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Sissy Squat
1 Set
AMRAP
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-10
@8-10
@9-10
5
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7-10
@8-10
@9-10
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
80%
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8-10
5
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Jumping Jack
3 Sets
50 Reps
2
Superman
3 Sets
10 Reps
3
Squat (Bodyweight)
3 Sets
10 Reps
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
5
Push Up
3 Sets
10 Reps
Day 4
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9.5
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5-10
@8-10
@8.5-10
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5-10
@8-10
@9-10
Day 5
1
Squat (Paused)
3 Sets
10 Reps
50%
2
Hip Thrust (Smith Machine)
3 Sets
10 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
20 Reps
@10
Day 6
1
Jumping Jack
3 Sets
50 Reps
2
Superman
3 Sets
10 Reps
3
Squat (Bodyweight)
3 Sets
10 Reps
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
5
Push Up
3 Sets
10 Reps
Day 7
1
Bench Press (Barbell)
3 Sets
8-12 Reps
85%
2
Long Pause Bench Press
1 Set
10 Reps
40%
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5-10
@8-10
4
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@7.5-10
@8-10
5
Seated Dip (Machine)
3 Sets
8-12 Reps
@8-10