Long, Tan, and Handsome Workout
Octavius Rex used this program to go on to hold the regional romantic dance championship trophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 2 | Y Raise | 3 | 12–15 reps | @8 |
| 3 | Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
| 4 | Tricep Pushdown (Cable) | 3 | 15 reps | @8 |
| 5 | Incline Hammer Curl (Dumbbell) | 2 | 12 reps | @8 |
| 6 | Pull-Up (Bodyweight) | 3 | AMRAP | @9 |
| 7 | Chest Fly (Machine) | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 12 reps | @8 |
| 2 | Single Leg Calf Raise (Weighted) | 3 | 15–20 reps | @9 |
| 3 | Hip Adductor (Machine) | 3 | 15 reps | @8 |
| 4 | Back Extension (Weighted) | 3 | 15 reps | @8 |
| 5 | Leg Extension | 2 | 20 reps | @8 |
| 6 | Hamstring Curl | 3 | 15 reps | @8 |
| 7 | Kelso Shrug | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 12 reps | @8 |
| 2 | Seated Row (Machine) | 3 | 12 reps | @8 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Incline Tricep Extension (Dumbbell) | 3 | 15 reps | @8 |
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Abs Crunch (Machine) | 3 | 15 reps | @8 |
| 7 | Concentration Curl | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Bodyweight) | 3 | AMRAP | @9 |
| 2 | Chin-Up (Bodyweight) | 3 | AMRAP | @9 |
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 12 reps | @8 |
| 4 | Lat Pulldown | 3 | 12 reps | @8 |
| 5 | One Arm Lateral Raise (Cable) | 3 | 15 reps | @8 |
| 6 | Rear Delt Fly (Machine) | 3 | 20 reps | @8 |
| 7 | Preacher Curl (Dumbbell) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Single Leg Press | 3 | 12 reps | @8 |
| 2 | Calf Raise (Machine) | 3 | 15 reps | @8 |
| 3 | Hip Abductor (Machine) | 3 | 15 reps | @8 |
| 4 | Cable Crunch | 3 | 15 reps | @8 |
| 5 | Single Leg Extension | 3 | 15 reps | @8 |
| 6 | Single-Leg Leg Curl | 3 | 15 reps | @8 |
| 7 | Shrug (Dumbbell) | 3 | 15 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Long, Tan, and Handsome Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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, Tan, and Handsome Workout 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Long, Tan, and Handsome Workout 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.
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