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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
Jul 17, 2024 04:25
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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