The Dragon Tamer
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 8–15 reps | @8 |
| 2 | 8–15 reps | @9 | ||
| 2 | Barbell Row | 3 | 5–10 reps | @8.5 |
| Superset | ||||
| 3A | Bicep Curl (Dumbbell) | 3 | 6–12 reps | @7.5 |
| 3B | Lying Leg Curl | 3 | 8–15 reps | @7 |
| Superset | ||||
| 4A | Leg Raise (Captain's Chair) | 3 | 20–30 reps | @7 |
| 4B | Wide Grip Pull-Up | 3 | 5–15 reps | @8 |
| Superset | ||||
| 5A | Incline Curl (Dumbbell) | 3 | 6–12 reps | @7.5 |
| 5B | Neck Curl | 3 | 10–20 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 4–8 reps | @10 |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 6–12 reps | @8.5 |
| 3 | Incline Chest Press (Machine) | 4 | 10–20 reps | @8 |
| 4 | Lateral Raise (Dumbbell) | 3 | 8–15 reps | @7 |
| Superset | ||||
| 5A | Pec Deck (Machine) | 3 | 6–12 reps | @7.5 |
| 5B | Reverse Pec Deck | 3 | 10–20 reps | @7.5 |
| Superset | ||||
| 6A | Face Pull | 3 | 10–20 reps | @7 |
| 6B | Tricep Pushdown (Cable) | 3 | 5–12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 5–10 reps | @9 |
| 2 | Dumbbell Bench Pullover | 3 | 8–15 reps | @8.5 |
| 3 | Back Extension (Weighted) | 2 | 8–15 reps | @8.5 |
| 4 | Preacher Curl (Barbell) | 3 | 8–15 reps | @8 |
| Superset | ||||
| 5A | Leg Extension | 4 | 10–20 reps | @7.5 |
| 5B | Hammer Curl | 4 | 5–12 reps | @7.5 |
| Superset | ||||
| 6A | Sit Up | 3 | 5–12 reps | @7.5 |
| 6B | Wrist Curls | 3 | 10–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Skull Crusher | 4 | 6–12 reps | @8.5 |
| 2 | Shrug (Barbell) | 3 | 8–15 reps | @8 |
| 3 | Bicep Curl (Barbell) | 4 | 5–10 reps | @8.5 |
| 4 | Standing Pullover (Cable) | 3 | 8–15 reps | @8 |
| Superset | ||||
| 5A | Bicep Curl (Cable) | 3 | 8–15 reps | @8 |
| 5B | Tricep Extension (Cable) | 3 | 5–12 reps | @8 |
| Superset | ||||
| 6A | Chest Press (Machine) | 3 | 8–15 reps | @8 |
| 6B | Reverse Bicep Curl (EZ Bar) | 3 | 8–15 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 4–15 reps | @10 |
| 2 | High Row | 3 | 8–15 reps | @8 |
| 3 | Overhead Press (Barbell) | 3 | 5–20 reps | @9.5 |
| 4 | Single Arm Pushdown | 2 | 8–15 reps | @7.5 |
| 5 | Y Raise | 3 | 8–15 reps | @7.5 |
| Superset | ||||
| 6A | Dip (Weighted) | 2 | 8–15 reps | @8 |
| 6B | Pull-Up (Weighted) | 2 | 6–15 reps | @8 |
| Superset | ||||
| 7A | Upright Row (Barbell) | 3 | 8–15 reps | @8 |
| 7B | Chest Fly (Cable) | 3 | 10–20 reps | @7.5 |
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 Tamer 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 Tamer is structured around 5 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 Tamer 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
