Long Strong Silver
Get Strong by Long Bong Silver
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | @5 |
| 2 | Leg Press | 4 | 15 reps | — |
| 3 | Hack Squat | 3 | 15 reps | — |
| 4 | Leg Extension | 3 | 15 reps | — |
| 5 | Hamstring Curl | 3 | 8 reps | — |
| 6 | Seated Calf Raise | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @5 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 10 reps | — |
| 3 | Incline Chest Press (Machine) | 4 | 15 reps | — |
| 4 | Decline Bench Press (Barbell) | 3 | 15 reps | — |
| 5 | Chest Fly (Cable) | 3 | 12 reps | — |
| 6 | Pec Deck (Machine) | 3 | 8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 5 reps | @5 |
| 2 | Pendlay Row | 4 | 8 reps | — |
| 3 | Single Arm Row (Dumbbell) | 3 | 12 reps | — |
| 4 | Seated Row (Cable) | 3 | 8 reps | — |
| 5 | Lat Pulldown | 3 | 20 reps | — |
| 6 | Standing Pullover (Cable) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 3 | 5 reps | @5 |
| 2 | Viking Press | 4 | 8 reps | — |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | — |
| 4 | Shoulder Press (Machine) | 4 | 15 reps | — |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps | — |
| 6 | Front Raise | 3 | 12 reps | — |
| 7 | Kelso Shrug (Chest Supported) | 3 | 10 reps | — |
| 8 | Rear Delt Fly (Machine) | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 3 | 5 reps | @5 |
| 2 | Seated Hamstring Curl | 4 | 8 reps | — |
| 3 | Hamstring Curl | 3 | 10 reps | — |
| 4 | Hip Thrust (Barbell) | 4 | 15 reps | — |
| 5 | Glute-Ham Raise | 3 | 12 reps | — |
| 6 | Seated Calf Raise | 3 | 10 reps | — |
| 7 | Calf Raise (Bodyweight) | 3 | 20 reps | — |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Long Strong Silver is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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 20 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 Strong Silver is structured around 5 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Long Strong Silver 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
