The Dragon Slayer
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 10–15 reps | @6 |
| 2 | Barbell Row | 4 | 5–12 reps | @8 |
| 3 | Wide Grip Pull-Up | 2 | AMRAP | @7 |
| 4 | Power Shrug | 3 | 5–12 reps | @8.5 |
| 5 | Shoulder Press (Plate Loaded) | 2 | 8–15 reps | @7.5 |
| 6 | One Arm Lateral Raise (Cable) | 3 | 6–20 reps | @7 |
| 7 | Reverse Pec Deck | 3 | 5–10 reps | @7 |
| Superset | ||||
| 8A | Face Pull | 2 | 8–20 reps | @7 |
| Superset | ||||
| 9A | Standing Pullover (Cable) | 2 | 5–10 reps | @7.5 |
| 10 | High Row | 3 | 5–10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 3–8 reps | @9.5 |
| 2 | Incline Chest Press (Machine) | 3 | 6–12 reps | @8 |
| 3 | Pec Deck (Machine) | 3 | 8–15 reps | @7.5 |
| 4 | Skull Crusher | 3 | 6–12 reps | @8 |
| Superset | ||||
| 5A | Tricep Rope Push Down (Cable) | 3 | 6–15 reps | @7 |
| Superset | ||||
| 6A | Bicep Curl (Cable) | 3 | 6–15 reps | @7 |
| Superset | ||||
| 7A | Preacher Curl (Barbell) | 3 | 6–12 reps | @8 |
| Superset | ||||
| 8A | Single Arm Overhead Tricep Extension | 3 | 6–12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–12 reps | @9.5 |
| 2 | Hack Squat | 3 | 8–20 reps | @8.5 |
| Superset | ||||
| 3A | Wrist Curls | 3 | 10–20 reps | @6.5 |
| Superset | ||||
| 4A | Leg Raise (Captain's Chair) | 3 | 20–30 reps | @7.5 |
| Superset | ||||
| 5A | Sit Up | 3 | 3–15 reps | @7 |
| Superset | ||||
| 6A | Reverse Bicep Curl (EZ Bar) | 3 | 6–12 reps | @7.5 |
| 7 | Leg Extension | 2 | 10–20 reps | @6.5 |
| 8 | Lying Leg Curl | 2 | 8–20 reps | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 4–8 reps | @8 |
| 2 | Seated Row (Cable) | 2 | 7–12 reps | @7 |
| Superset | ||||
| 3A | Lateral Raise (Dumbbell) | 4 | 8–20 reps | @7 |
| Superset | ||||
| 4A | Kroc Row | 3 | 6–12 reps | @8 |
| 5 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | @7.5 |
| 6 | Wide Grip Lat Pulldown | 3 | 6–12 reps | @7.5 |
| 7 | Rear Delt Fly (Machine) | 3 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 5–12 reps | @9 |
| 2 | Bicep Curl (Barbell) | 3 | 4–10 reps | @7.5 |
| 3 | Single Arm Pushdown | 3 | 6–12 reps | @7 |
| Superset | ||||
| 4A | Chest Press (Machine) | 3 | 6–12 reps | @7.5 |
| Superset | ||||
| 5A | Pinwheel Curl | 3 | 6–12 reps | @7 |
| Superset | ||||
| 6A | Incline Curl (Dumbbell) | 3 | 6–12 reps | @7.5 |
| Superset | ||||
| 7A | Tricep Extension (Barbell) | 3 | 6–12 reps | @7.5 |
| 8 | Chest Fly (Cable) | 4 | 8–15 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3–8 reps | @9.5 |
| Superset | ||||
| 2A | Rear Delt Fly (Machine) | 3 | 8–15 reps | @7 |
| Superset | ||||
| 3A | Tricep Pushdown (Cable) | 3 | 6–12 reps | @7.5 |
| Superset | ||||
| 4A | Hammer Curl | 3 | 6–12 reps | @7.5 |
| Superset | ||||
| 5A | Neck Curl | 3 | 8–20 reps | @6.5 |
| Superset | ||||
| 6A | Sit Up | 3 | 4–12 reps | @7.5 |
| Superset | ||||
| 7A | Reverse Wrist Curl (Dumbbell) | 3 | 8–15 reps | @7 |
| 8 | Lateral Raise (Machine) | 1 | 6–12 reps | @9.5 |
| 2 | 6–12 reps | @7 | ||
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Dragon Slayer 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.
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 90 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.
The Dragon Slayer 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Dragon Slayer 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
