Blue Dragon Tripartition(2024, BDT)

by J.DRAGON

14 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
Aug 25, 2024 03:07

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WEEK 1

Day 1

1

Squat (Barbell)

1

1

1

8 reps

5 reps

3 reps

RPE 10

RPE 10

RPE 10

2

Leg Press (45 Degrees)

3

AMRAP

RPE 10

3

Lying Leg Curl

3

AMRAP

RPE 10

4

Leg Extension

3

AMRAP

RPE 10

Day 2

1

Barbell Row

1

1

1

8 reps

5 reps

3 reps

RPE 10

RPE 10

RPE 10

2

Incline Bench Press (Smith Machine)

3

AMRAP

RPE 10

3

Seated Row (Cable)

3

AMRAP

RPE 10

4

Chest Press (Machine)

3

AMRAP

RPE 10

Day 3

1

Overhead Press (Barbell)

1

1

1

8 reps

5 reps

3 reps

RPE 10

RPE 10

RPE 10

2

Bicep Curl (Machine)

3

AMRAP

RPE 10

3

Tricep Rope Push Down (Cable)

3

AMRAP

RPE 10

4

Wrist Curls

3

AMRAP

RPE 10

Day 4

1

Deadlift (Barbell)

1

1

1

8 reps

5 reps

3 reps

RPE 10

RPE 10

RPE 10

2

Hack Squat

3

AMRAP

RPE 10

3

Hip Thrust (Barbell)

3

AMRAP

RPE 10

4

Seated Calf Raise

3

AMRAP

RPE 10

Day 5

1

Bench Press (Barbell)

1

1

1

8 reps

5 reps

3 reps

RPE 10

RPE 10

RPE 10

2

Lat Pulldown

3

AMRAP

RPE 10

3

Incline Bench Press (Dumbbell)

3

AMRAP

RPE 10

4

Seated Row (Machine)

3

AMRAP

RPE 10

Day 6

1

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

2

Bicep Curl (EZ Bar)

3

AMRAP

RPE 10

3

Lying Tricep Extension (Barbell)

3

AMRAP

RPE 10

4

Reverse Wrist Curl (Barbell)

3

AMRAP

RPE 10

Day 2

1

Barbell Row

1 Set

1 Set

1 Set

8 Reps

5 Reps

3 Reps

@10

@10

@10

2

Incline Bench Press (Smith Machine)

3 Sets

AMRAP

@10

3

Seated Row (Cable)

3 Sets

AMRAP

@10

4

Chest Press (Machine)

3 Sets

AMRAP

@10

Day 4

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

8 Reps

5 Reps

3 Reps

@10

@10

@10

2

Hack Squat

3 Sets

AMRAP

@10

3

Hip Thrust (Barbell)

3 Sets

AMRAP

@10

4

Seated Calf Raise

3 Sets

AMRAP

@10

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

8 Reps

5 Reps

3 Reps

@10

@10

@10

2

Leg Press (45 Degrees)

3 Sets

AMRAP

@10

3

Lying Leg Curl

3 Sets

AMRAP

@10

4

Leg Extension

3 Sets

AMRAP

@10

Day 5

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

8 Reps

5 Reps

3 Reps

@10

@10

@10

2

Lat Pulldown

3 Sets

AMRAP

@10

3

Incline Bench Press (Dumbbell)

3 Sets

AMRAP

@10

4

Seated Row (Machine)

3 Sets

AMRAP

@10

Day 6

1

Lateral Raise (Dumbbell)

3 Sets

AMRAP

@10

2

Bicep Curl (EZ Bar)

3 Sets

AMRAP

@10

3

Lying Tricep Extension (Barbell)

3 Sets

AMRAP

@10

4

Reverse Wrist Curl (Barbell)

3 Sets

AMRAP

@10

Day 3

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

8 Reps

5 Reps

3 Reps

@10

@10

@10

2

Bicep Curl (Machine)

3 Sets

AMRAP

@10

3

Tricep Rope Push Down (Cable)

3 Sets

AMRAP

@10

4

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

8 months ago

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Significant modifications

no pains, no gains.