Blue Dragon Tripartition(2024, BDT)

by J.DRAGON

17 athletes joined

5.0

(1 rating)

Program Description

myopachynsis and strength

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Jan 01, 2024 12:19
Last Edited
Jun 18, 2025 09:00

Summary

Unleash your strength with the Blue Dragon Tripartition (2024, BDT) program, designed for six days of intense training over one week. This comprehensive workout plan focuses on upper body, legs, and back, incorporating a mix of barbell and machine exercises to maximize muscle engagement. Each session is structured to challenge your limits with AMRAP sets and targeted rep ranges, ensuring you build strength and endurance effectively. Perfect for those with a garage gym setup, this program will empower you to elevate your fitness journey and achieve your goals.

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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

Squat (Barbell)

8 reps

5 reps

3 reps

RPE 10

Leg Press (45 Degrees)

AMRAP

RPE 10

Lying Leg Curl

AMRAP

RPE 10

Leg Extension

AMRAP

RPE 10

Day 2

Barbell Row

8 reps

5 reps

3 reps

RPE 10

Incline Bench Press (Smith Machine)

AMRAP

RPE 10

Seated Row (Cable)

AMRAP

RPE 10

Chest Press (Machine)

AMRAP

RPE 10

Day 3

Overhead Press (Barbell)

8 reps

5 reps

3 reps

RPE 10

Bicep Curl (Machine)

AMRAP

RPE 10

Tricep Rope Push Down (Cable)

AMRAP

RPE 10

Wrist Curls

AMRAP

RPE 10

Day 4

Deadlift (Barbell)

8 reps

5 reps

3 reps

RPE 10

Hack Squat

AMRAP

RPE 10

Hip Thrust (Barbell)

AMRAP

RPE 10

Seated Calf Raise

AMRAP

RPE 10

Day 5

Bench Press (Barbell)

8 reps

5 reps

3 reps

RPE 10

Lat Pulldown

AMRAP

RPE 10

Incline Bench Press (Dumbbell)

AMRAP

RPE 10

Seated Row (Machine)

AMRAP

RPE 10

Day 6

Lateral Raise (Dumbbell)

AMRAP

RPE 10

Bicep Curl (EZ Bar)

AMRAP

RPE 10

Lying Tricep Extension (Barbell)

AMRAP

RPE 10

Reverse Wrist Curl (Barbell)

AMRAP

RPE 10

Day 2

Barbell Row

1 Set

8 Reps

5 Reps

3 Reps

@10

Incline Bench Press (Smith Machine)

3 Sets

AMRAP

@10

Seated Row (Cable)

3 Sets

AMRAP

@10

Chest Press (Machine)

3 Sets

AMRAP

@10

Day 4

Deadlift (Barbell)

1 Set

8 Reps

5 Reps

3 Reps

@10

Hack Squat

3 Sets

AMRAP

@10

Hip Thrust (Barbell)

3 Sets

AMRAP

@10

Seated Calf Raise

3 Sets

AMRAP

@10

Day 1

Squat (Barbell)

1 Set

8 Reps

5 Reps

3 Reps

@10

Leg Press (45 Degrees)

3 Sets

AMRAP

@10

Lying Leg Curl

3 Sets

AMRAP

@10

Leg Extension

3 Sets

AMRAP

@10

Day 5

Bench Press (Barbell)

1 Set

8 Reps

5 Reps

3 Reps

@10

Lat Pulldown

3 Sets

AMRAP

@10

Incline Bench Press (Dumbbell)

3 Sets

AMRAP

@10

Seated Row (Machine)

3 Sets

AMRAP

@10

Day 6

Lateral Raise (Dumbbell)

3 Sets

AMRAP

@10

Bicep Curl (EZ Bar)

3 Sets

AMRAP

@10

Lying Tricep Extension (Barbell)

3 Sets

AMRAP

@10

Reverse Wrist Curl (Barbell)

3 Sets

AMRAP

@10

Day 3

Overhead Press (Barbell)

1 Set

8 Reps

5 Reps

3 Reps

@10

Bicep Curl (Machine)

3 Sets

AMRAP

@10

Tricep Rope Push Down (Cable)

3 Sets

AMRAP

@10

Wrist Curls

3 Sets

AMRAP

@10

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

J.DRAGONAge 33, Man

2 years ago

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Significant modifications

no pains, no gains.