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a true lion

by Heinrich A.

Program Description

aesthetics and strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 27, 2025 02:44
  • Last Edited
    Oct 12, 2025 02:19

Summary

Unleash your inner strength with "A True Lion," a dynamic 6-week program designed for those ready to elevate their training. Committing just 4 days a week, you'll tackle a variety of compound and isolation exercises, including Incline Dumbbell Press and Weighted Pull-Ups, all aimed at building muscle and enhancing strength. This program is perfect for lifters looking to push their limits and achieve noticeable results in their physique and performance. Get ready to roar with confidence as you transform your workouts into a powerhouse of progress!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Middle Delts
9.8%
Front Delts
9.2%
Abs
9.2%
Hamstrings
9.1%
Upper Back
8%
Quadriceps
7.4%
Glutes
6.4%
Biceps
6.4%
Lats
6%
Chest
5.3%
Rear Delts
4.4%
Calves
3.4%
Lower Back
2.1%
Adductors
1.6%
Forearms
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Reverse Pec Deck
2
8-12 reps
RPE 9.5
8
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Reverse Pec Deck
2
8-12 reps
RPE 9.5
8
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Reverse Pec Deck
2
8-12 reps
RPE 9.5
8
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Reverse Pec Deck
2
8-12 reps
RPE 9.5
8
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Reverse Pec Deck
2
8-12 reps
RPE 9.5
8
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
High Bar Squat (Barbell)
4
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
3
6 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Abs Crunch (Weighted)
3
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
Squat (Barbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Leg Extension
2
4-8 reps
RPE 9.5
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Cable Crunch
2
8-12 reps
RPE 9.5
8
Side Bend (Dumbbell)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
Squat (Barbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Leg Extension
2
4-8 reps
RPE 9.5
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Cable Crunch
2
8-12 reps
RPE 9.5
8
Side Bend (Dumbbell)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
Squat (Barbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Leg Extension
2
4-8 reps
RPE 9.5
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Cable Crunch
2
8-12 reps
RPE 9.5
8
Side Bend (Dumbbell)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
Squat (Barbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Leg Extension
2
4-8 reps
RPE 9.5
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Cable Crunch
2
8-12 reps
RPE 9.5
8
Side Bend (Dumbbell)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
Squat (Barbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Leg Extension
2
4-8 reps
RPE 9.5
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Cable Crunch
2
8-12 reps
RPE 9.5
8
Side Bend (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Reverse Pec Deck
2
8-12 reps
RPE 9.5
8
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Reverse Pec Deck
2
8-12 reps
RPE 9.5
8
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Reverse Pec Deck
2
8-12 reps
RPE 9.5
8
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Reverse Pec Deck
2
8-12 reps
RPE 9.5
8
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Reverse Pec Deck
2
8-12 reps
RPE 9.5
8
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9.5
9
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
5
Walking Lunge (Dumbbell)
3
6 reps
RPE 8
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
8
Abs Crunch (Weighted)
3
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
Squat (Barbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Leg Extension
2
4-8 reps
RPE 9.5
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Cable Crunch
2
8-12 reps
RPE 9.5
8
Side Bend (Dumbbell)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
Squat (Barbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Leg Extension
2
4-8 reps
RPE 9.5
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Cable Crunch
2
8-12 reps
RPE 9.5
8
Side Bend (Dumbbell)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
Squat (Barbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Leg Extension
2
4-8 reps
RPE 9.5
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Cable Crunch
2
8-12 reps
RPE 9.5
8
Side Bend (Dumbbell)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
Squat (Barbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Leg Extension
2
4-8 reps
RPE 9.5
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Cable Crunch
2
8-12 reps
RPE 9.5
8
Side Bend (Dumbbell)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 9.5
2
Squat (Barbell)
2
4-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Leg Extension
2
4-8 reps
RPE 9.5
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Cable Crunch
2
8-12 reps
RPE 9.5
8
Side Bend (Dumbbell)
2
4-8 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
@9
3
Seated Overhead Press (Barbell)
2 Sets
4-8 Reps
@9
4
Bent Over Row (Barbell)
2 Sets
4-8 Reps
@9
5
Dip (Weighted)
2 Sets
4-8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Face Pull
2 Sets
8-12 Reps
@9.5
8
Skull Crusher (Dumbbell)
2 Sets
4-8 Reps
@9.5
9
Bicep Curl (Dumbbell)
2 Sets
4-8 Reps
@9.5
10
Hammer Curl (Dumbbell)
2 Sets
4-8 Reps
@9.5
Day 2
1
Lying Leg Curl
2 Sets
4-8 Reps
@9.5
2
High Bar Squat (Barbell)
4 Sets
6 Reps
@9
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9.5
4
Walking Lunge (Dumbbell)
3 Sets
6 Reps
@8
5
Calf Raise (Machine)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
7
Abs Crunch (Weighted)
3 Sets
10 Reps
@9
8
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
@9
3
Seated Overhead Press (Barbell)
2 Sets
4-8 Reps
@9
4
Bent Over Row (Barbell)
2 Sets
4-8 Reps
@9
5
Dip (Weighted)
2 Sets
4-8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Face Pull
2 Sets
8-12 Reps
@9.5
8
Skull Crusher (Dumbbell)
2 Sets
4-8 Reps
@9.5
9
Bicep Curl (Dumbbell)
2 Sets
4-8 Reps
@9.5
10
Hammer Curl (Dumbbell)
2 Sets
4-8 Reps
@9.5
Day 4
1
Lying Leg Curl
2 Sets
4-8 Reps
@9.5
2
High Bar Squat (Barbell)
3 Sets
8 Reps
@8
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9.5
5
Walking Lunge (Dumbbell)
3 Sets
6 Reps
@8
6
Calf Raise (Machine)
3 Sets
12 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
8
Abs Crunch (Weighted)
3 Sets
10 Reps
@9
9
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9