Escanor The Lion Sin
Designed for advanced athletes who want to be at the pinnacle of all races . For athletes who take PRIDE of their workout sessions. For the ONES .
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 3 reps | @7.5 |
| 2 | Incline Chest Press (Machine) | 3 | 8 reps | @8 |
| 3 | Lying Leg Curl | 3 | 10 reps | @8 |
| 4 | Lat Pulldown (Close Grip) | 4 | 10 reps | @8 |
| 5 | Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
| 6 | Hanging Leg Raise | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 3 reps | @8 |
| 2 | Chest Fly (Cable) | 3 | 15 reps | @8 |
| 3 | Romanian Deadlift (Barbell) | 3 | 12 reps | @8 |
| 4 | Chest Supported Row (Machine) | 3 | 15 reps | @8 |
| 5 | Arnold Press | 3 | 10 reps | @8 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @8 |
| 7 | Power Shrug | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 6 reps | @8 |
| 2 | Bent Over Row (Barbell) | 3 | 10 reps | @8 |
| 3 | Leg Press | 3 | 15 reps | @8 |
| 4 | Seated Calf Raise | 3 | 15 reps | @8 |
| 5 | Upright Row (Cable) | 3 | 10 reps | @7.5 |
| 6 | Hammer Curl | 3 | 8 reps | @9 |
| 7 | Chest Press (Machine) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 5 reps | @8 |
| 2 | Lateral Raise (Dumbbell) | 3 | 8 reps | @8 |
| 3 | Seated Row (Cable) | 3 | 12 reps | @8 |
| 4 | Hip Abductor (Machine) | 3 | 15 reps | @10 |
| 5 | Bicep Curl (Machine) | 3 | 10 reps | @8 |
| 6 | Abs Crunch (Machine) | 2 | 15 reps | @8 |
| 7 | Seated Calf Raise | 4 | 15 reps | @9 |
| 8 | Dip (Bodyweight) | 2 | 10 reps | @10 |
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, Escanor The Lion Sin 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 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.
Escanor The Lion Sin is structured around 4 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.
Escanor The Lion Sin 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
