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BoostcampPNG

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
    Apr 27, 2025 03:21
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep 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
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
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
Bicep 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
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
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
Cable Crunch
2
8-12 reps
RPE 9.5
7
Shrug (Trap Bar)
2
4-8 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 2
1
Lying Leg Curl
2 Sets
4-8 Reps
@9.5
2
Squat (Barbell)
2 Sets
4-8 Reps
@9
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9.5
4
Leg Extension
2 Sets
4-8 Reps
@9.5
5
Calf Raise (Machine)
2 Sets
8-12 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@9.5
7
Shrug (Trap Bar)
2 Sets
4-8 Reps
@9.5
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Pull-Up (Weighted)
2 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)
2 Sets
8-12 Reps
@9.5
7
Reverse Pec Deck
2 Sets
8-12 Reps
@9.5
8
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@9.5
9
Bicep Curl (Dumbbell)
2 Sets
4-8 Reps
@9.5
Day 3
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Pull-Up (Weighted)
2 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)
2 Sets
8-12 Reps
@9.5
7
Reverse Pec Deck
2 Sets
8-12 Reps
@9.5
8
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@9.5
9
Bicep Curl (Dumbbell)
2 Sets
4-8 Reps
@9.5
Day 4
1
Lying Leg Curl
2 Sets
4-8 Reps
@9.5
2
Squat (Barbell)
2 Sets
4-8 Reps
@9
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9.5
4
Leg Extension
2 Sets
4-8 Reps
@9.5
5
Calf Raise (Machine)
2 Sets
8-12 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@9.5
7
Shrug (Trap Bar)
2 Sets
4-8 Reps
@9.5