Long Distance training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 15 reps | @6 |
| 3 | 10 reps | @10 | ||
| 2 | Chest Fly (Cable) | 3 | 12 reps | — |
| 3 | Dip (Bodyweight) | 3 | 15 reps | — |
| 4 | Bicep Curl (Cable) | 1 | 15 reps | — |
| 3 | 10 reps | — | ||
| 5 | Overhead Tricep Extension (Cable) | 3 | 13 reps | — |
| 6 | Preacher Curl (Barbell) | 3 | 10 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 3 | 8 reps | — |
| 8 | Chin-Up (Bodyweight) | 3 | — | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 5 reps | @5 |
| 1 | 15 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 3 | 12 reps | — |
| 3 | Lat Pulldown (Single Arm) | 3 | 8 reps | — |
| 4 | Lateral Raise (Dumbbell) | 1 | 12 reps | — |
| 2 | 10 reps | — | ||
| 5 | Seated Military Press (Smith Machine) | 3 | 10 reps | @10 |
| 1 | 10 reps | @6 | ||
| 6 | Behind-The-Neck Press (Smith Machine) | 3 | 10 reps | @10 |
| 1 | 10 reps | @6 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Belt Squat | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 2 | Seated Hamstring Curl | 3 | 10 reps |
| 3 | Leg Extension | 3 | 12 reps |
| 4 | Hip Abductor (Machine) | 3 | 10 reps |
| 5 | Standing Calf Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 10 reps | — |
| 3 | 12 reps | — | ||
| 2 | Seated Row (Cable) | 3 | 10 reps | — |
| 3 | Pullover (Dumbbell) | 4 | 10 reps | — |
| 4 | Preacher Curl (Barbell) | 3 | 10 reps | — |
| 1 | 8 reps | — | ||
| 5 | Overhead Tricep Extension (Cable) | 3 | 24 reps | — |
| Superset | ||||
| 6A | Spider Curl | 3 | 12 reps | @10 |
| 6B | Incline Curl (Dumbbell) | 1 | 12 reps | — |
| 2 | 10 reps | — | ||
| 7 | Tricep Rope Push Down (Cable) | 3 | 8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 15 reps | — |
| 3 | 10 reps | — | ||
| 2 | Chest Press (Machine) | 3 | 8 reps | — |
| 3 | Chest Fly (Machine) | 3 | 10 reps | — |
| 4 | Front Raise | 1 | 12 reps | — |
| 2 | 10 reps | — | ||
| 5 | Single Arm Rear Delt Fly | 3 | 8 reps | — |
| 6 | Behind-The-Neck Press (Smith Machine) | 3 | 10 reps | — |
| 1 | 15 reps | @7 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 12 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps |
| 3 | Seated Hamstring Curl | 3 | 12 reps |
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Abs | 6 | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Long Distance training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Long Distance training is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Long Distance training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
