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Long Strong Silver

by Jason Long
1 athletes joined

Program Description

Build Muscle, get strong, shed fat

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    20 minutes
  • Created
    Mar 10, 2026 01:35
  • Last Edited
    Mar 10, 2026 02:50
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.8%
Hamstrings
12%
Triceps
10.9%
Glutes
9.5%
Chest
8.9%
Upper Back
8%
Quadriceps
7.4%
Middle Delts
6.6%
Lats
5.6%
Abs
5.2%
Calves
3.5%
Lower Back
3.1%
Biceps
1.7%
Rear Delts
1.7%
Adductors
1.2%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
3
14 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
3
13 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
4
9 reps
-
3
Incline Chest Press (Machine)
4
15 reps
-
4
Decline Bench Press (Barbell)
3
14 reps
-
5
Chest Fly (Cable)
3
11 reps
-
6
Pec Deck (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Incline Chest Press (Machine)
4
15 reps
-
4
Decline Bench Press (Barbell)
3
13 reps
-
5
Chest Fly (Cable)
3
10 reps
-
6
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Pendlay Row
4
7 reps
-
3
Single Arm Row (Dumbbell)
3
11 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
18 reps
-
6
Standing Pullover (Cable)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Pendlay Row
4
6 reps
-
3
Single Arm Row (Dumbbell)
3
11 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
15 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4 reps
-
2
Viking Press
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
3
9 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
Lateral Raise (Dumbbell)
3
11 reps
-
6
Front Raise
3
11 reps
-
7
Kelso Shrug (Chest Supported)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Viking Press
4
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
9 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
3
10 reps
-
7
Kelso Shrug (Chest Supported)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
-
2
Seated Hamstring Curl
4
7 reps
-
3
Hamstring Curl
3
9 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Glute-Ham Raise
3
11 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Calf Raise (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
-
2
Seated Hamstring Curl
4
6 reps
-
3
Hamstring Curl
3
8 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Glute-Ham Raise
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Calf Raise (Bodyweight)
3
20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5
2
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Lat Pulldown
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5
2
Viking Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Front Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Kelso Shrug (Chest Supported)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 5
1
Squat (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
5
Glute-Ham Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-