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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.3%
Front Delts
13.1%
Chest
11.5%
Quadriceps
8.1%
Middle Delts
7.8%
Hamstrings
7.2%
Abs
7%
Biceps
7%
Upper Back
6.1%
Lats
6.1%
Glutes
4.4%
Adductors
1.2%
Lower Back
1.2%
Forearms
0.9%
Abductors
0.5%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
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