Blue Dragon Tripartition(2024, BDT)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | @10 |
| 1 | 5 reps | @10 | ||
| 1 | 3 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 3 | AMRAP | @10 |
| 3 | Lying Leg Curl | 3 | AMRAP | @10 |
| 4 | Leg Extension | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 8 reps | @10 |
| 1 | 5 reps | @10 | ||
| 1 | 3 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 3 | AMRAP | @10 |
| 3 | Seated Row (Cable) | 3 | AMRAP | @10 |
| 4 | Chest Press (Machine) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 8 reps | @10 |
| 1 | 5 reps | @10 | ||
| 1 | 3 reps | @10 | ||
| 2 | Bicep Curl (Machine) | 3 | AMRAP | @10 |
| 3 | Tricep Rope Push Down (Cable) | 3 | AMRAP | @10 |
| 4 | Wrist Curls | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 8 reps | @10 |
| 1 | 5 reps | @10 | ||
| 1 | 3 reps | @10 | ||
| 2 | Hack Squat | 3 | AMRAP | @10 |
| 3 | Hip Thrust (Barbell) | 3 | AMRAP | @10 |
| 4 | Seated Calf Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | @10 |
| 1 | 5 reps | @10 | ||
| 1 | 3 reps | @10 | ||
| 2 | Lat Pulldown | 3 | AMRAP | @10 |
| 3 | Incline Bench Press (Dumbbell) | 3 | AMRAP | @10 |
| 4 | Seated Row (Machine) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | AMRAP | @10 |
| 2 | Bicep Curl (EZ Bar) | 3 | AMRAP | @10 |
| 3 | Lying Tricep Extension (Barbell) | 3 | AMRAP | @10 |
| 4 | Reverse Wrist Curl (Barbell) | 3 | AMRAP | @10 |
Common questions
Yes, Blue Dragon Tripartition(2024, BDT) 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 garage 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 50 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.
Blue Dragon Tripartition(2024, BDT) is structured around 6 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.
Blue Dragon Tripartition(2024, BDT) 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
