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Long game

by Nilay S.

Program Description

**Long Game** is a comprehensive 4-week workout program designed for those looking to build muscle and enhance strength through a structured routine. With 24 sessions over the month, you'll engage in a variety of exercises targeting all major muscle groups, including chest, back, legs, and arms, using a full gym setup. Each workout lasts approximately 50 minutes, ensuring an efficient yet effective training experience suitable for both novice and intermediate lifters. Get ready to sculpt your physique and achieve your fitness goals with this focused approach to bodybuilding and powerbuilding!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 28, 2025 05:01
  • Last Edited
    Oct 12, 2025 05:53

Summary

Embark on a transformative 4-week journey with the "Long Game" program, designed to elevate your strength and sculpt your physique. With six training days each week, you'll engage in a balanced mix of targeted workouts focusing on chest, back, and legs, utilizing a full gym setup. Each session incorporates a variety of exercises, from weighted chin-ups to hack squats, ensuring comprehensive muscle engagement and growth. Get ready to commit to your fitness goals and see results that last!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.2%
Front Delts
11.3%
Triceps
10.6%
Chest
10.3%
Lats
10.3%
Middle Delts
10.2%
Biceps
7.8%
Quadriceps
5.7%
Rear Delts
3.9%
Hamstrings
3.8%
Calves
3.2%
Glutes
3%
Abs
2.4%
Adductors
1.5%
Forearms
0.9%
Lower Back
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chest Supported Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Kelso Shrug
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chest Supported Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Kelso Shrug
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chest Supported Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Kelso Shrug
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chest Supported Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Kelso Shrug
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Sumo Squat
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Sumo Squat
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Sumo Squat
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Sumo Squat
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
3
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Reverse Pec Deck
2
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Reverse Pec Deck
2
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Reverse Pec Deck
2
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Reverse Pec Deck
2
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Preacher Curl (Barbell)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Dip (Weighted)
2
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Preacher Curl (Barbell)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Dip (Weighted)
2
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Preacher Curl (Barbell)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Dip (Weighted)
2
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Preacher Curl (Barbell)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Dip (Weighted)
2
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 4 Weeks
Day 3
1
Hack Squat
3 Sets
-
2
Leg Curl
3 Sets
-
3
Sumo Squat
3 Sets
-
4
Leg Extension
3 Sets
-
5
Seated Calf Raise
3 Sets
-
6
Standing Calf Raise
2 Sets
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Pec Deck (Machine)
4 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Reverse Pec Deck
2 Sets
-
6
Leg Raise (Captain's Chair)
2 Sets
20 Reps
-
Day 6
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Preacher Curl (Barbell)
2 Sets
-
3
Hammer Curl (Dumbbell)
2 Sets
-
4
Dip (Weighted)
2 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
-
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
3
Dip (Weighted)
2 Sets
4-8 Reps
-
4
Pec Deck (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
Day 2
1
Chin-Up (Weighted)
2 Sets
6-8 Reps
-
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Kelso Shrug
3 Sets
10-15 Reps
-
Day 5
1
Chin-Up (Weighted)
2 Sets
6-8 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
6-12 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-