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Lengthened Partials: Calisthenics and Bodybuilding Program

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11 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 18, 2025 10:00

Summary

Unleash your strength with the Lengthened Partials: Calisthenics and Bodybuilding Program, a comprehensive 4-week journey designed to elevate your fitness game. Train every day with a balanced mix of push and pull workouts that emphasize partial movements, maximizing muscle engagement and growth. This program is tailored for those ready to challenge themselves in a full gym environment, featuring exercises like the Bench Press and Pendlay Row. Get ready to sculpt your physique and build functional strength while pushing your limits!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.1%
Triceps
11.1%
Quadriceps
10.5%
Glutes
9.3%
Front Delts
8.5%
Upper Back
8.1%
Lats
8%
Hamstrings
6.3%
Abs
6.1%
Biceps
4.9%
Other
3.8%
Middle Delts
3.8%
Calves
2.5%
Adductors
2.5%
Lower Back
2.3%
Forearms
0.8%
Rear Delts
0.3%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Long Pause Bench Press
1
10 reps
40%
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7.5-10
RPE 8-10
4
Chest Fly (Machine)
1
2
10 reps
10 reps
RPE 7.5-10
RPE 8-10
5
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
50%
2
Hip Thrust (Smith Machine)
3
10 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
50 reps
-
2
Superman
3
10 reps
-
3
Squat (Bodyweight)
3
10 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Sissy Squat
1
AMRAP
RPE 10
4
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7-10
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7-10
RPE 8-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
70%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7-10
RPE 8-10
RPE 8.5-10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
4
Inverted Row
3
20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5-10
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
50 reps
-
2
Superman
3
10 reps
-
3
Squat (Bodyweight)
3
10 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
5
Bicep Curl (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5-10
RPE 8-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
80%
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Skull Crusher
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
50 reps
-
2
Superman
3
10 reps
-
3
Squat (Bodyweight)
3
10 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
75%
2
Long Pause Bench Press
1
10 reps
40%
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7.5-10
RPE 8-10
4
Chest Fly (Machine)
1
2
10 reps
10 reps
RPE 7.5-10
RPE 8-10
5
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
50%
2
Hip Thrust (Smith Machine)
3
10 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
50 reps
-
2
Superman
3
10 reps
-
3
Squat (Bodyweight)
3
10 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
70%
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Sissy Squat
1
AMRAP
RPE 10
4
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7-10
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7-10
RPE 8-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
75%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7-10
RPE 8-10
RPE 8.5-10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
4
Inverted Row
3
20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
50 reps
-
2
Superman
3
10 reps
-
3
Squat (Bodyweight)
3
10 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
5
Bicep Curl (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5-10
RPE 8-10
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Skull Crusher
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
50 reps
-
2
Superman
3
10 reps
-
3
Squat (Bodyweight)
3
10 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
80%
2
Long Pause Bench Press
1
10 reps
40%
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7.5-10
RPE 8-10
4
Chest Fly (Machine)
1
2
10 reps
10 reps
RPE 7.5-10
RPE 8-10
5
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
50%
2
Hip Thrust (Smith Machine)
3
10 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
50 reps
-
2
Superman
3
10 reps
-
3
Squat (Bodyweight)
3
10 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Sissy Squat
1
AMRAP
RPE 10
4
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7-10
RPE 8-10
RPE 9-10
5
Standing Calf Raise
3
20 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
80%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7-10
RPE 8-10
RPE 8.5-10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
4
Inverted Row
3
20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5-10
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
50 reps
-
2
Superman
3
10 reps
-
3
Squat (Bodyweight)
3
10 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
5
Bicep Curl (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5-10
RPE 8-10
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
75%
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Skull Crusher
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
50 reps
-
2
Superman
3
10 reps
-
3
Squat (Bodyweight)
3
10 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
85%
2
Long Pause Bench Press
1
10 reps
40%
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7.5-10
RPE 8-10
4
Chest Fly (Machine)
1
2
10 reps
10 reps
RPE 7.5-10
RPE 8-10
5
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
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