All LevelsFree

FULL BODY FULL RETARD

HIGH-INTENSITY RETARD-PROOF RECIPE FOR STRENGTH AND SIZE

Jarosław S.· Sep 2024

8athletes running this program

Free on iOS & Android

Overview

Length

3 weeks

Days / week

3 days

Level

Intermediate, Advanced, Beginner

Goal

Muscle, Strength, Women's

Equipment

Garage Gym

Session length

80 min

REQUIRES MINIMAL EQUIPMENT OR COGNITIVE ABILITIES. REQUIRES MAXIMAL GRIT AND PAIN TOLERANCE. YOU WOULD HAVE TO BE RETARDED NOT TO GROW. > ALTERNATE EACH WORKOUT ON 3 NON-CONSECUTIVE DAYS PER WEEK (AxBxAxx / BxAxBxx) > ON MAIN LIFTS WORK UP TO A TOP SET OF 6-8 REPS, FOR EACH SUBSEQUENT SET DROP 10-15% TOTAL LOAD. ALWAYS GO AMRAP. > ADD WEIGHT EACH WORKOUT (1-2KG TO UPPER BODY LIFTS, 2-5KG TO LOWER BODY LIFTS DEPENDING ON LEVEL OF ADVACEMENT) > WHEN YOU HIT THE WALL AND CANNOT DO 6 REPS ON 1ST SET NEXT WORKOUT DROP 10-15% FROM LAST WORKOUTS’S TOP SET AND START GRADUALLY WORKING UP AGAIN) > FOR ASSISTANCE EXERCISES DO 4 SETS WITH THE SAME WEIGHT AIMING FOR AT LEAST 50 TOTAL REPS > ON REST DAYS DO 100 RESISTANCE BAND PULL-APARTS AND 100-200 BODYWEIGHT CALF RISES (AND OPTIONAL NECK/GRIP WORK)

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

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

Front Delts

13.8%

Middle Delts

12.9%

Upper Back

12.6%

Lats

9.4%

Biceps

Triceps

7.7%

Hamstrings

6.9%

Glutes

6.6%

Quadriceps

6.4%

Chest

5.7%

Abs

Lower Back

2.8%

Adductors

2.3%

Forearms

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	6–8 reps	@9.5–10
		1	8–10 reps	@9.5–10
		1	10–15 reps	@9.5–10
		1	15–20 reps	@9.5–10
2	Overhead Press (Barbell)	1	6–8 reps	@9.5–10
		1	8–10 reps	@9.5–10
		1	10–15 reps	@9.5–10
		1	15–20 reps	@9.5–10
		1	20–30 reps	@9.5–10
3	Pull-Up (Weighted)	1	6–8 reps	@9.5–10
		1	8–10 reps	@9.5–10
		1	10–15 reps	@9.5–10
		1	15–20 reps	@9.5–10
4	Upright Row (Barbell)	1	15–20 reps	@9.5–10
		1	18–15 reps	@9.5–10
		1	15–12 reps	@9.5–10
		1	12–10 reps	@9.5–10

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	1	6–8 reps	@9.5–10
		1	8–10 reps	@9.5–10
		1	10–15 reps	@9.5–10
2	Barbell Row	1	6–8 reps	@9.5–10
		1	8–10 reps	@9.5–10
		1	10–15 reps	@9.5–10
		1	15–20 reps	@9.5–10
3	Bench Press (Barbell)	1	6–8 reps	@9.5–10
		1	8–10 reps	@9.5–10
		1	10–15 reps	@9.5–10
		1	15–20 reps	@9.5–10
		1	20–30 reps	@9.5–10
4	Hammer Curl	1	15–20 reps	@9.5–10
		1	18–15 reps	@9.5–10
		1	15–12 reps	@9.5–10
		1	12–10 reps	@9.5–10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	6–8 reps	@9.5–10
		1	8–10 reps	@9.5–10
		1	10–15 reps	@9.5–10
		1	15–20 reps	@9.5–10
2	Overhead Press (Barbell)	1	6–8 reps	@9.5–10
		1	8–10 reps	@9.5–10
		1	10–15 reps	@9.5–10
		1	15–20 reps	@9.5–10
		1	20–30 reps	@9.5–10
3	Pull-Up (Weighted)	1	6–8 reps	@9.5–10
		1	8–10 reps	@9.5–10
		1	10–15 reps	@9.5–10
		1	15–20 reps	@9.5–10
4	Upright Row (Barbell)	1	15–20 reps	@9.5–10
		1	18–15 reps	@9.5–10
		1	15–12 reps	@9.5–10
		1	12–10 reps	@9.5–10

Weeks 2–3 are in the app

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

Common questions

Yes, FULL BODY FULL RETARD is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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 80 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.

FULL BODY FULL RETARD 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

FULL BODY FULL RETARD 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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