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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
    Aug 28, 2025 05:43
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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
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
-
2
Barbell Row
2
-
3
Lat Pulldown
3
-
4
Chest Supported Row (Dumbbell)
2
-
5
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
-
2
Barbell Row
2
-
3
Lat Pulldown
3
-
4
Chest Supported Row (Dumbbell)
2
-
5
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
-
2
Barbell Row
2
-
3
Lat Pulldown
3
-
4
Chest Supported Row (Dumbbell)
2
-
5
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
-
2
Barbell Row
2
-
3
Lat Pulldown
3
-
4
Chest Supported Row (Dumbbell)
2
-
5
Kelso Shrug
3
-
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
-
2
Barbell Row
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
-
2
Barbell Row
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
-
2
Barbell Row
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
-
2
Barbell Row
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Face Pull
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
-
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 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
-
2
Overhead Press (Barbell)
3 Sets
-
3
Dip (Weighted)
2 Sets
4-8 Reps
-
4
Pec Deck (Machine)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
Day 2
1
Chin-Up (Weighted)
2 Sets
-
2
Barbell Row
2 Sets
-
3
Lat Pulldown
3 Sets
-
4
Chest Supported Row (Dumbbell)
2 Sets
-
5
Kelso Shrug
3 Sets
-
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 5
1
Chin-Up (Weighted)
2 Sets
-
2
Barbell Row
2 Sets
-
3
Lat Pulldown (Neutral Grip)
3 Sets
-
4
Face Pull
3 Sets
-
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
-