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Tigress Hypertrophy

by Carisse T.
1 athletes joined

Program Description

Get the gains of your dreams!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2024 09:56
  • Last Edited
    Jun 18, 2025 11:44

Summary

Unleash your inner strength with the Tigress Hypertrophy program, a comprehensive 12-week training plan designed for serious lifters. Committing to four days a week, you'll tackle a variety of push, leg, and pull workouts that focus on building muscle and enhancing your physique. Each session is meticulously crafted with a blend of compound and isolation exercises, ensuring balanced development across all major muscle groups. Get ready to transform your body and elevate your training with this powerful hypertrophy program!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Lateral Lunge (Weighted)
4
8 reps
RPE 6.5
3
Pendulum Squat
2
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
6
Tibial Raise
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Y Raise
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Chest Fly (Dumbbell)
3 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Extension (Machine)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
8 Reps
@7
2
Lateral Lunge (Weighted)
4 Sets
8 Reps
@6.5
3
Pendulum Squat
2 Sets
8 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7
6
Tibial Raise
4 Sets
8 Reps
@6.5
Day 3
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
2
Lat Pulldown
4 Sets
8 Reps
@8
3
Y Raise
3 Sets
8 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
8 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Split Squat (Barbell)
4 Sets
8 Reps
@7
3
Nordic Curl
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
8 Reps
@7
5
Seated Calf Raise
3 Sets
10 Reps
@7