Legend of the Dragon is the third installment in the Pump Dragon trilogy: a groundbreaking program designed to give you the biggest pumps of your life, while simultaneously increasing your strength and decreasing body fat.
Pump Dragon is an 8-week strength AND size program designed to fill in your weak links and add some weight to your main lifts while giving you the pump of legend.
Not everyone wants to chase big singles all the time, and that is perfectly fine. Sometimes we need a break from the 1RM chase, to give a little more focus on size, and general feel-good sessions. I have been in that mental state for a few months now, and because of this, I have decided to write another eight-week training manual designed around this approach.
The sessions will still involve comp
ound lifts, but they won’t be the focus of the workout. Think of these workouts as about 35% compound lifts, and 65% pump/accessory work. The compounds will help you maintain your baseline strength, but won’t be such a big part of the workout that it leaves your CNS feeling drained. This program will have a heavy focus on gaining muscle mass, and increasing tendon/ligament thickness by focusing on keeping blood in the targeted area for the duration of the workout. You’ll be looking at 4 days a week for the eight-week duration. Each workout will contain hundreds of reps to completely fatigue the targeted muscle group.
I will make sure to include options for chain gym folks, as well as CF gym/garage gym lifters who don’t have access to machines, but have DBs and resistance bands. I will include photo/video guides for the majority of the movements, and these guides will only be available to those who purchase the manual: they won’t be on my Youtube or Instagram.
What I enjoy about Pump Dragon more than anything is its continually evolving approach to strength, conditioning, and general wellness. Since writing volume two of Pump Dragon, I have been incorporating more conditioning, High-Intensity Interval Training (HIIT) and circuits into my own training. I have been doing this, because let’s face it: as a big man, my conditioning is nothing to write home about. Because of this, and because of a general desire to look more defined during the 22hrs that I am outside of the gym every day, I am taking the necessary steps to increase my conditioning and lower my bodyfat. I know that some of you also requested that the training program contains more cardio and conditioning, so I have come up with a solution that will please everybody.
As there are 8 weeks of programming and four training days per week, each week will contain one high-intensity circuit that will focus on movements and muscle groups for that given day. For example: A week that contains a circuit on your squat/leg day will happen once every four weeks. This means that the circuit will move one day forward every week, and start over on the squat day during the fifth week. This will give you one circuit day a week, with each of the four training day styles repeated once during the 8-week program. Week one will have a circuit on squat day, week two will have a circuit on press day, week three will have a circuit on back day, and week four will have a circuit on arm day. This way, you will be able to increase your conditioning and help to lower some bodyfat without taking away from the overall spirit of the program. You will thank me later.
If you are using this manual on an Apple device, PLEASE download the device to a computer, or email it to yourself from your Apple device, as Apple currently doesn’t let you download PDFs to the device. There is a download limit when you buy this manual, to deter buyers from sharing the link with their friends.
Due to my assumption that you have already completed the first two rounds of pump Dragon before buying the sequel, I will include the original foreword and walkthrough from the first Pump Dragon manual. Also because of this, I will keep descriptions of older exercises to a minimum, to help reduce clutter on the training manual pages. My thoughts and approaches have not changed, and the Foreword/Walkthrough shouldn’t change either.
Some people feel as though most sequels don’t match up to the original, but I want to change that. I want each Pump Dragon sequel to be more effective, and give you even better results, than the last round.
Now that we have that out of the way, how about we get to work?
Thank you all, again. I couldn’t have done any of this without your great feedback. You all inspire me to do the best work I can.