Tiger rider

by Andres M.

1 athletes joined

Program Description

This program will help you better yourself and gaining some jacked shoulders in the proccess while progressing your physique in an allround kind of way

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Nov 07, 2023 03:02
Last Edited
Jun 18, 2025 07:47

Summary

Unleash your inner strength with the **Tiger Rider** program, a dynamic 1-week training plan designed for those ready to elevate their fitness game. With three intense sessions each week, you'll engage in powerful supersets that target all major muscle groups, including overhead presses, weighted pull-ups, and jump squats. This program is perfect for lifters looking to build muscle, increase strength, and enhance overall athleticism. Get ready to push your limits and experience a transformative week of training!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Overhead Press (Barbell)

4-6 reps

6-10 reps

RPE 7

RPE 9

Pull-Up (Weighted)

4-6 reps

6-10 reps

Bicep Curl (EZ Bar)

5-10 reps

Overhead Extension (EZ Bar)

5-10 reps

Bench Press (Paused)

5-10 reps

Reverse Pec Deck

10-20 reps

High Bar Squat (Barbell)

4-6 reps

6-10 reps

Leg Curl

8-15 reps

Dragon Flag

8-15 reps

10-20 reps

Lateral Raise (Dumbbell)

8-15 reps

Day 2

Jump Squat

6 reps

Vertical Jump

3 reps

Back Extension

10-20 reps

Hammer Curl

5-10 reps

Tricep Pushdown (Cable)

5-10 reps

Overhead Press (Barbell)

5-10 reps

Bent Over Row (Barbell)

5-10 reps

Chest Press (Machine)

10-20 reps

Reverse Pec Deck

10-20 reps

Dragon Fly

8-15 reps

10-20 reps

Lateral Raise (Dumbbell)

8-15 reps

Day 3

Overhead Press (Barbell)

4-6 reps

6-10 reps

Wide Grip Lat Pulldown

4-6 reps

6-10 reps

Incline Curl (Dumbbell)

5-10 reps

Incline Tricep Extension (Dumbbell)

5-10 reps

Dip (Weighted)

5-10 reps

Reverse Pec Deck

10-20 reps

Stiff Leg Deadlift

4-6 reps

6-8 reps

Sissy Squat

8-20 reps

Dragon Flag

8-15 reps

10-20 reps

Lateral Raise (Dumbbell)

8-15 reps

Day 1

Overhead Press (Barbell)

1 Set

4-6 Reps

6-10 Reps

Pull-Up (Weighted)

1 Set

4-6 Reps

6-10 Reps

Bicep Curl (EZ Bar)

2 Sets

5-10 Reps

Overhead Extension (EZ Bar)

2 Sets

5-10 Reps

Bench Press (Paused)

2 Sets

5-10 Reps

Reverse Pec Deck

2 Sets

10-20 Reps

High Bar Squat (Barbell)

1 Set

4-6 Reps

6-10 Reps

Leg Curl

2 Sets

8-15 Reps

Dragon Flag

1 Set

8-15 Reps

10-20 Reps

Lateral Raise (Dumbbell)

2 Sets

8-15 Reps

Day 2

Jump Squat

2 Sets

6 Reps

Vertical Jump

2 Sets

3 Reps

Back Extension

2 Sets

10-20 Reps

Hammer Curl

2 Sets

5-10 Reps

Tricep Pushdown (Cable)

2 Sets

5-10 Reps

Overhead Press (Barbell)

2 Sets

5-10 Reps

Bent Over Row (Barbell)

2 Sets

5-10 Reps

Chest Press (Machine)

2 Sets

10-20 Reps

Reverse Pec Deck

2 Sets

10-20 Reps

Dragon Fly

1 Set

8-15 Reps

10-20 Reps

Lateral Raise (Dumbbell)

2 Sets

8-15 Reps

Day 3

Overhead Press (Barbell)

1 Set

4-6 Reps

6-10 Reps

Wide Grip Lat Pulldown

1 Set

4-6 Reps

6-10 Reps

Incline Curl (Dumbbell)

2 Sets

5-10 Reps

Incline Tricep Extension (Dumbbell)

2 Sets

5-10 Reps

Dip (Weighted)

2 Sets

5-10 Reps

Reverse Pec Deck

2 Sets

10-20 Reps

Stiff Leg Deadlift

1 Set

4-6 Reps

6-8 Reps

Sissy Squat

2 Sets

8-20 Reps

Dragon Flag

1 Set

8-15 Reps

10-20 Reps

Lateral Raise (Dumbbell)

2 Sets

8-15 Reps