Lengthened Partials: Calisthenics and Bodybuilding Program

Lengthened Partials (LP) Program aims to mix conventional bodybuilding and calisthenics basics with brand new research considering the benefits of performing lengthened partials in your sets after you reach failure with a normal ROM.

At the end of each day, do a bodyweight AMRAP set that matches the day. For push, do ring or TRX Band Pushsups for 50 reps. 

For Pull, trx band or ring pull ups. 50.

For legs, 50 body weight squats where you can use the wall if needed. 50.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Long Pause Bench Press

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Seated Dip (Machine)

Push Day A

Pendlay Row

Seated Row (Cable)

Chest Supported Row (Machine)

Inverted Row

Incline Curl (Dumbbell)

Pull Day A

Jumping Jack

Superman

Squat (Bodyweight)

Abs Crunch (Bodyweight)

Push Up

Active Rest

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Dip (Assisted)

Lateral Raise (Cable)

Skull Crusher

Push Day B

Wide Grip Lat Pulldown

Pull-Up (Bodyweight)

Pull-Up (Assisted)

Lat Pulldown (Single Arm)

Bicep Curl (Cable)

Pull Day B

Squat (Barbell)

Leg Extension

Sissy Squat

Seated Hamstring Curl

Standing Calf Raise

Leg Day A

Squat (Paused)

Hip Thrust (Smith Machine)

Bulgarian Split Squat (Dumbbell)

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Leg Day B

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