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Tiger Trainer

by Jack Burton

Program Description

This program is based on Dr. Pak’s minimalist template. The majority single leg movements were inspired by powerlifter turned runner, Mark Bell. Modify it and make it work for you. Be conscious of recovery, particularly if running high mileage during the week. Don’t be afraid to forgo the second upper body workout.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 11, 2024 12:03
  • Last Edited
    Jun 18, 2025 09:44

Summary

Unleash your inner strength with the Tiger Trainer program, a comprehensive 6-week journey designed for those ready to elevate their fitness game. Committing to four days a week, you'll engage in a balanced mix of compound lifts and targeted isolation exercises, focusing on building muscle and enhancing overall strength. With a full gym at your disposal, you'll tackle movements like the Bench Press, Squat, and Seated Row, ensuring every muscle group gets the attention it deserves. Get ready to transform your physique and boost your performance, one rep at a time!
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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)
4
6-12 reps
RPE 8-10
2
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Ab machine
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Cable)
1
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Cable)
1
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Cable)
1
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Cable)
1
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Cable)
1
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12-15 reps
RPE 9
2
Single Leg Romanian Deadlift
4
6-8 reps
RPE 8-10
3
One Leg Extension
2
12-15 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 8-10
3A
Leg Extension
2
6-12 reps
RPE 8-10
3B
Leg Curl
2
6-12 reps
RPE 8-10
4
Lat Pulldown
3
6-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 8-10
3A
Leg Extension
2
6-12 reps
RPE 8-10
3B
Leg Curl
2
6-12 reps
RPE 8-10
4
Lat Pulldown
3
6-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 8-10
3A
Leg Extension
2
6-12 reps
RPE 8-10
3B
Leg Curl
2
6-12 reps
RPE 8-10
4
Lat Pulldown
3
6-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 8-10
3A
Leg Extension
2
6-12 reps
RPE 8-10
3B
Leg Curl
2
6-12 reps
RPE 8-10
4
Lat Pulldown
3
6-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 8-10
3A
Leg Extension
2
6-12 reps
RPE 8-10
3B
Leg Curl
2
6-12 reps
RPE 8-10
4
Lat Pulldown
3
6-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Ab machine
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Cable)
1
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Cable)
1
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Cable)
1
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Cable)
1
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Seated Row (Cable)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Cable)
1
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@9
2
Single Leg Romanian Deadlift
4 Sets
6-8 Reps
@8-10
3
One Leg Extension
2 Sets
12-15 Reps
@9
4
Face Pull
3 Sets
12-15 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
6-12 Reps
@8-10
2
Seated Military Press (Barbell)
2 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
6-12 Reps
@8-10
4
Lat Pulldown
3 Sets
12-15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@10
6
Ab machine
3 Sets
12-15 Reps
@9
Day 3
1
Bench Press (Barbell)
4 Sets
6-12 Reps
@8-10
2
Seated Military Press (Barbell)
2 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
6-12 Reps
@8-10
4
Lat Pulldown
3 Sets
12-15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@10
6
Ab machine
3 Sets
12-15 Reps
@9
Day 4
1
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
3
Face Pull
3 Sets
12-15 Reps
@9