Long game

**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!

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Dip (Weighted)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Chest & shoulder 

Chin-Up (Weighted)

Barbell Row

Lat Pulldown

Chest Supported Row (Dumbbell)

Kelso Shrug

Back

Hack Squat

Leg Curl

Sumo Squat

Leg Extension

Seated Calf Raise

Standing Calf Raise

Legs

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Reverse Pec Deck

Leg Raise (Captain's Chair)

Lat Pulldown (Neutral Grip)

Face Pull

Bicep Curl (Dumbbell)

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Arms

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