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Kars x Blobbin Full Body
Beginner–IntermediateFree

Kars x Blobbin Full Body

Hard and heavy.

TimIsHim
TimIsHim· Jan 2026
iOS & Android

Overview

Length
18 weeks
Days / week
3 days
Level
Beginner, Intermediate
Goal
Athletics, Muscle, Women's
Equipment
Garage Gym
Session length
90 min
Get hard and heavy.

Who it's for

Beginners new to structured strength training
Athletes focused on building muscle size
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Upper Back
10.9%
Triceps
10.9%
Biceps
9.8%
Front Delts
8.7%
Forearms
7.6%
Quadriceps
6.5%
Hamstrings
6.5%
Abs
6.5%
Lats
6.5%
Chest
6.5%
Middle Delts
5.4%
Glutes
4.3%
Rear Delts
3.3%
Neck
2.2%
Calves
2.2%
Adductors
1.1%
Lower Back
1.1%
Week 1 Workouts
#ExerciseSetsReps
1Squat (Barbell)26–10 reps
Superset
2ADumbbell Row26–10 reps
2BDip (Weighted)26–10 reps
Superset
3ABicep Curl (EZ Bar)26–10 reps
3BLateral Raise (Dumbbell)210–15 reps
Superset
4AOverhead Tricep Extension (Cable)26–10 reps
4BCable Crunch26–10 reps
#ExerciseSetsReps
Superset
1ASeated Overhead Press (Dumbbell)26–10 reps
1BHammer Curl (Dumbbell)26–10 reps
Superset
2APull-Up (Weighted)26–10 reps
2BLeg Curl210–15 reps
Superset
3ALeg Extension210–15 reps
3BChest Fly (Machine)26–10 reps
Superset
4AReverse Pec Deck26–10 reps
4BNeck Curl210–15 reps
4CWrist Curls210–15 reps
4DWrist Extension (Dumbbell)210–15 reps
#ExerciseSetsReps
Superset
1ARomanian Deadlift (Barbell)26–10 reps
1BStanding Calf Raise210–15 reps
Superset
2AIncline Bench Press (Barbell)26–10 reps
2BLat Pulldown26–10 reps
Superset
3APreacher Curl (Dumbbell)26–10 reps
3BJM Press (Smith Machine)26–10 reps
Superset
4AShrug (Dumbbell)210–15 reps
4BCable Crunch210–15 reps

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Kars x Blobbin Full Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a garage 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.

Kars x Blobbin Full Body is structured around 3 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Kars x Blobbin Full Body 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

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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