Tiger rider
General strength and hypertrophy program for those who want to emphasize their shoulder development
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Overhead Press (Barbell) | 1 | 4–6 reps | @7 |
| 1 | 6–10 reps | @9 | ||
| 1B | Pull-Up (Weighted) | 1 | 4–6 reps | — |
| 1 | 6–10 reps | — | ||
| Superset | ||||
| 2A | Bicep Curl (EZ Bar) | 2 | 5–10 reps | — |
| 2B | Overhead Extension (EZ Bar) | 2 | 5–10 reps | — |
| Superset | ||||
| 3A | Bench Press (Paused) | 2 | 5–10 reps | — |
| 3B | Reverse Pec Deck | 2 | 10–20 reps | — |
| 4 | High Bar Squat (Barbell) | 1 | 4–6 reps | — |
| 1 | 6–10 reps | — | ||
| 5 | Leg Curl | 2 | 8–15 reps | — |
| Superset | ||||
| 6A | Dragon Flag | 1 | 8–15 reps | — |
| 1 | 10–20 reps | — | ||
| 6B | Lateral Raise (Dumbbell) | 2 | 8–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Jump Squat | 2 | 6 reps |
| 1B | Vertical Jump | 2 | 3 reps |
| 1C | Back Extension | 2 | 10–20 reps |
| Superset | |||
| 2A | Hammer Curl | 2 | 5–10 reps |
| 2B | Tricep Pushdown (Cable) | 2 | 5–10 reps |
| Superset | |||
| 3A | Overhead Press (Barbell) | 2 | 5–10 reps |
| 3B | Bent Over Row (Barbell) | 2 | 5–10 reps |
| Superset | |||
| 4A | Chest Press (Machine) | 2 | 10–20 reps |
| 4B | Reverse Pec Deck | 2 | 10–20 reps |
| Superset | |||
| 5A | Dragon Fly | 1 | 8–15 reps |
| 1 | 10–20 reps | ||
| 5B | Lateral Raise (Dumbbell) | 2 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Barbell) | 1 | 4–6 reps |
| 1 | 6–10 reps | ||
| 1B | Wide Grip Lat Pulldown | 1 | 4–6 reps |
| 1 | 6–10 reps | ||
| Superset | |||
| 2A | Incline Curl (Dumbbell) | 2 | 5–10 reps |
| 2B | Incline Tricep Extension (Dumbbell) | 2 | 5–10 reps |
| Superset | |||
| 3A | Dip (Weighted) | 2 | 5–10 reps |
| 3B | Reverse Pec Deck | 2 | 10–20 reps |
| 4 | Stiff Leg Deadlift | 1 | 4–6 reps |
| 1 | 6–8 reps | ||
| 5 | Sissy Squat | 2 | 8–20 reps |
| Superset | |||
| 6A | Dragon Flag | 1 | 8–15 reps |
| 1 | 10–20 reps | ||
| 6B | Lateral Raise (Dumbbell) | 2 | 8–15 reps |
Common questions
Yes, Tiger rider is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Tiger rider is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Tiger rider is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
