Dragon Fist: ULPPL Hybrid Program
Limit Breaking Hypertrophy Program for All Experience Levels
Overview
5x Per Week Upper Lower + PPL Hybrid Program (1 hour run time per session on average)
Relive your childhood dreams of looking like a Super Hero! Dragon Fist is a program that combines strength, hypertrophy, stamina, and high exercise selection into an effective program that also doesn’t demand very much time when compared to other splits. Dragon Fist is best for those that want to get the most results that are humanly possible within a 45-60 minute training session, while also still getting a great overall training effect.
Follow the form cues as closely as possible, because it will help you get the MOST out of the work we’re doing here.
Inspired by the greatest of all time, Goku, Dragon Fist is my way of honoring the late Akira Toriyama (the creator of Dragon Ball), and the inspirational body of work he left behind.
As a child, we all can speak to seeing a larger-than-life physique that inspired us to hit the gym HARD. Whether it was TV, film, or in animation, we all have that core memory. That feeling of motivation and overcoming your limits was instilled in me by Goku, and I want to share those feelings with you.
Dragon Fist Combines Barbell Work, Calisthenics, and engaging exercise selection into a system that will force you to put on slabs of muscle and strength that will translate into any other program.
General Guidelines
Pick variations that make sense for your space. Don’t pick motions that would require you to walk clear across the gym constantly, and don’t forget to pick things you know you generally enjoy.
Deload (take an easy week or few days) every 6-8 weeks OR as needed if you would like to train harder for longer. Listen to your body. Avoid taking breaks after any less than 4 weeks of hard training. This looks like doing half the volume or reducing the weight by 20-25% and doing some easy workout for a few days.
Double Progressions
This program gives you a range of sets and reps. Because this program wants you to use much higher proximity to failure on average, I want MOST of you (even the advanced lifters) to pick the lower amount of sets given. Add more sets as NEEDED (not as wanted) to create forward progression in your training. Part of the goal of this program in to get the maximum stimulus for the shortest amount of time in the gym. In general, I don’t want you in there longer than an hour.
This program uses a system called Double Progression. In a basic Double Progression, you’re given a set and rep range. For example: 3 sets of 8-12. Each week, you add reps until you’re at 3x12, then you add weight and do it all over again.
This type of progression undulates between volume and intensity, allowing you to typically train harder without a deload. It is also very easy to follow.
There are two ways to start off a double progression. You can do 3 sets of 8 (leaving a couple reps in the tank on your first set) and then each week, add reps until you get to 3x12. You can add reps to each set, or reps to one set at a time. OR If you’re newer, you can do 12 reps on your first set (leaving a couple reps in the tank) and then fill out your reps on subsequent sets each week. (This second approach is typically the approach I take for new exercises that I’m not sure of my performance on) I also recommend this for people who tend to UNDERSHOOT (go too easy)
Dynamic Double Progressions
This program will use these on any exercise that has a top set and a back off set(s). Dynamic Double Progressions are the same as normal ones, the only difference is that you’ll be adding weight to each set individually instead of waiting until you fill up a full set and rep range.
For example, if you’re told to add weight once you can add 3+ reps to a set, and you add 4 reps to set one, but only 2 reps to set two, you would add weight to set one, while keeping set 2’s weight the same until you can add more reps.
Linear Periodization
This will be used on big exercises. It’s baked into the program automatically so feel free to skip this part of the breakdown, but for those that are curious as to what it is/why it’s being used, I included it into the program to drive strength progression on the heaviest compound lifts. This is a personal preference of mine as a coach, since it allows us to progress in terms of absolute load in a predictable fashion. This is usually done with percentages and ends in a max, but this has been adapted in Dragon Fist to meet the needs of bodybuilding, while also being easy to understand for those who aren’t familiar with it.
Who it's for
Reviews
Good program. Not complicated. Making steady progress
my first time for a paid programm but training age is 8 years so id call myself an intermediate. learned a lot ! will do it a second and third time 100% because it fits into my schedule as a dad and goku acolyte
Great advice in the notes
I was diagnosed with diabetes in early 2024, and was in the hospital for a week. Because of that, I lost over 30 pounds of muscle and was wasting away in pity, thinking I’ll never be muscular again. It took me almost a year to be able to get back into the gym because of muscle weakness and low blood sugar problems. Eventually I got BoostCamp pro cause I saw this program on there and anytime you see GOKU, you’re like yeah, I wanna look like that. Within a couple weeks of doing the program as is, I have more muscle, my body is more insulin sensitive, and my blood sugar is stable. Still on medication, but taking a lower dose. I still have a bit to go with gaining all my weight back, but being able to eat more without blood sugar spikes is helping my confidence and peace of mind. The workouts are fun, short, and I never get tired of the progression. Other workout plans, I’m gritting teeth finishing the last 4th or 5th set, while Bald-Omni-Man gives us 1-3 sets and it carries on over time. If you’re consistent, even doing the bare minimum, there will be growth. For someone like me, taking medication that inhibits weight loss and lethargy, still being able to do this workout plan, gain muscle and gain some weight is kind of amazing. I’m repping this workout plan because it truly assisted me out of my negative funk of being skinny again and feeling bad about it. It wasn’t all this workout plan, as there was a lot of mental work on my part and getting out of my own head and into my body to give my body what it’s craving, which is a strength and robustness, which this plan gives. I’m feeling really good these days.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 12 reps | @8–9 |
| 2 | 12 reps | @7–8 | ||
| 2 | Lat Pulldown | 1 | 15 reps | @8–9 |
| 2 | 15 reps | @7–8 | ||
| 3 | Deficit Push Up | 2 | 12–20 reps | — |
| 4 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | — |
| 5 | Tricep Pushdown (Cable) | 2 | 8–12 reps | — |
| 6 | Bayesian Curl | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | @8–9 |
| 2 | 12 reps | @7–8 | ||
| 2 | Split Squat (Bodyweight) | 2 | 12–20 reps | — |
| 3 | Leg Extension | 1 | 12–20 reps | — |
| 4 | Back Extension (Weighted) | 2 | 12–20 reps | — |
| 5 | Hamstring Curl | 1 | 8–12 reps | — |
| 6 | Leg Raise | 3 | 8–12 reps | — |
| 7 | Standing Calf Raise | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up (Weighted) | 1 | 15 reps | @8–9 |
| 2 | 15 reps | @7–8 | ||
| 2 | Abs Crunch (Weighted) | 2 | 8–12 reps | — |
| 3 | Deficit Handstand Push Up | 2 | 8–12 reps | — |
| 4 | Chest Fly (Cable) | 2 | 8–12 reps | — |
| 5 | Tricep Pushdown (Cable) | 2 | 8–12 reps | — |
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 10 reps | @8–9 |
| 2 | 10 reps | @7–8 | ||
| 2 | Wrist Curls | 3 | 12–20 reps | — |
| 3 | Seated Row (Cable) | 2 | 8–12 reps | — |
| 4 | Wide Grip Lat Pulldown | 2 | 10–15 reps | — |
| 5 | Rear Delt Fly (Dumbbell) | 1 | 12–20 reps | — |
| 6 | Reverse Curls | 2 | 8–12 reps | — |
| 7 | Meadows Curl | 2 | 6–10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 2 | 8–12 reps |
| 2 | Step-Up (Weighted) | 1 | 8–15 reps |
| 3 | Lying Hamstring Curl | 1 | 8–15 reps |
| 4 | Hip Adductor (Machine) | 2 | 6–10 reps |
| 5 | Leg Raise | 3 | 8–12 reps |
| 6 | Seated Calf Raise | 3 | 8–12 reps |
Weeks 2–12 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Hey guys! My name is Coach Butler, not Bald Omni-Man. My YouTube channel is all about showing you how to lift. This channel is meant to be my personal training log, and a resource for anyone that wants to learn how to train for long term success!
I’m a big fan of anime, manga, video games, and western works of art as well. It would be hard for you to name something I haven’t watched or read! Disclaimer: Bald Omni-Man is not a medical professional or a doctor. Always consult a medical professional before starting any exercise program. Use of this information is strictly at your own risk. Bald Omni-Man will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video, including, but not limited to economic loss, injury, illness, or death.
Common questions
Dragon Fist: ULPPL Hybrid Program is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 12 weeks with auto-progression and coaching notes included.
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. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 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. As you get familiar with the program, sessions tend to move faster.
Dragon Fist: ULPPL Hybrid Program is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Dragon Fist: ULPPL Hybrid Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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