Question 1

Is Dragons Fist Bro Upper Lower S/A free?

Accepted Answer

Yes, Dragons Fist Bro Upper Lower S/A is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 60 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.

Question 4

How many days per week?

Accepted Answer

Dragons Fist Bro Upper Lower S/A is structured around 4 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.

Question 5

How long is the full program?

Accepted Answer

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.

Question 6

Where do I access this program?

Accepted Answer

Dragons Fist Bro Upper Lower S/A 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.

#	Exercise	Sets	Reps	Intensity
1	Seated Overhead Press (Barbell)	2	6–10 reps	@10
2	Pull-Up (Weighted)	2	6–10 reps	@10
3	Incline Bench Press (Barbell)	2	6–10 reps	@10
4	Barbell Row	2	6–10 reps	@10
5	One Arm Lateral Raise (Cable)	2	8–12 reps	@10
Superset
6A	Dual-Rope Pushdowns	2	8–12 reps	@10
6B	Bicep Curl (Barbell)	2	6–10 reps	@10
7	Rear Delt Fly (Cable)	2	6–10 reps	@10
8	Chest Fly (Cable)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Overhead Press (Barbell)	2	6–10 reps	@10
2	Chin-Up (Weighted)	2	6–10 reps	@10
3	V-Handle Tricep Pushdown (Cable)	2	6–10 reps	@10
4	Incline Curl (Dumbbell)	2	6–10 reps	@10
5	One Arm Lateral Raise (Cable)	2	8–12 reps	@10
Superset
6A	Overhead Tricep Extension (Cable)	2	10–15 reps	@10
6B	Hammer Curl (Cable)	2	6–10 reps	@10
7	Rear Delt Fly (Cable)	2	6–10 reps	@10
8	Lu Raise	2	8–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	2	6–10 reps	@10
2	Pull-Up (Neutral Grip, Weighted)	2	6–10 reps	@10
3	Incline Bench Press (Dumbbell)	2	6–10 reps	@10
4	T-Bar Row	2	6–10 reps	@10
5	One Arm Lateral Raise (Cable)	2	8–12 reps	@10
Superset
6A	Dual-Rope Pushdowns	2	8–12 reps	@10
6B	Preacher Hammer Curls (Machine)	2	6–10 reps	@10
7	Rear Delt Fly (Cable)	2	6–10 reps	@10
8	Chest Fly (Cable)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Leg Extension	2	6–10 reps	@10
2	Lying Leg Curl	2	6–10 reps	@10
3	High Bar Squat (Barbell)	2	6–10 reps	@10
4	Romanian Deadlift (Barbell)	2	8–12 reps	@10
5	Decline Sit Up (Weighted)	3	8–12 reps	@10
6	Captains Chair Leg Raises	3	8–12 reps	@10

Dragons Fist Bro Upper Lower S/A

Overview

Who it's for

Muscle engagement

Common questions

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