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Long John

by Luke T.

Program Description

Don't be weak

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 04, 2025 02:35
  • Last Edited
    Jun 18, 2025 08:33

Summary

Embark on a transformative 4-week journey with the Long John program, designed to build strength and muscle through a focused 4-day weekly routine. This program emphasizes compound lifts like the bench press and squat, paired with targeted accessory work to enhance your overall performance. With a mix of barbell, dumbbell, and machine exercises, you'll challenge your muscles and push your limits. Get ready to elevate your training and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
1
AMRAP
75%
2
Bench Press (Barbell)
2
1
3 reps
5 reps
80%
65%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Bench Press (Barbell)
2
1
5 reps
12 reps
77.5%
55%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
7
Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Bench Press (Barbell)
2
3-5 reps
82%
3
Bench Press (Barbell)
1
12 reps
50%
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
8
Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Bench Press (Barbell)
2
3-5 reps
85%
3
Bench Press (Barbell)
1
12 reps
50%
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
8
Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
77.5%
2
Squat (Barbell)
2
1
5 reps
12 reps
82.5%
50%
3
Leg Press
3
8-12 reps
RPE 6
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 5
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
72.5%
2
Squat (Barbell)
2
1
5 reps
12 reps
77.5%
55%
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 5
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
72.5%
2
Squat (Barbell)
2
1
5 reps
12 reps
77.5%
55%
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 5
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
75%
2
Squat (Barbell)
2
1
5 reps
12 reps
80%
50%
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 5
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
77.5%
2
Overhead Press (Barbell)
2
1
3 reps
12 reps
82.5%
50%
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
5
Front Raise
3
8-12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
72.5%
2
Overhead Press (Barbell)
2
1
5 reps
12 reps
77.5%
55%
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
5
Front Raise
3
8-12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
72.5%
2
Overhead Press (Barbell)
2
1
5 reps
12 reps
77.5%
55%
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
5
Front Raise
3
8-12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
75%
2
Overhead Press (Barbell)
2
1
3 reps
12 reps
80%
50%
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
5
Front Raise
3
8-12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
4
T-Bar Row
3
8-12 reps
RPE 7
5
Dip (Bodyweight)
3
8-12 reps
RPE 5
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
4
T-Bar Row
3
8-12 reps
RPE 7
5
Dip (Bodyweight)
3
8-12 reps
RPE 5
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
4
T-Bar Row
3
8-12 reps
RPE 7
5
Dip (Bodyweight)
3
8-12 reps
RPE 5
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
4
T-Bar Row
3
8-12 reps
RPE 7
5
Dip (Bodyweight)
3
8-12 reps
RPE 5
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
75%
2
Bench Press (Barbell)
2 Sets
1 Set
3 Reps
5 Reps
80%
65%
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
AMRAP
77.5%
2
Squat (Barbell)
2 Sets
1 Set
5 Reps
12 Reps
82.5%
50%
3
Leg Press
3 Sets
8-12 Reps
@6
4
Leg Curl
3 Sets
8-12 Reps
@7
5
Leg Extension
3 Sets
8-12 Reps
@7
6
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@5
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@7
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
77.5%
2
Overhead Press (Barbell)
2 Sets
1 Set
3 Reps
12 Reps
82.5%
50%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
5
Front Raise
3 Sets
8-12 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
8-12 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7
4
T-Bar Row
3 Sets
8-12 Reps
@7
5
Dip (Bodyweight)
3 Sets
8-12 Reps
@5
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@7
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@7