FULL BODY FULL RETARD

by Jarosław S.

7 athletes joined

Program Description

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)

Program Overview

Level
Intermediate, Advanced, Beginner, Novice
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
80 minutes
Created
Sep 07, 2024 10:31
Last Edited
Jun 18, 2025 12:52

Summary

Unleash your strength with the FULL BODY FULL RETARD program, a 3-week challenge designed for serious lifters looking to maximize their gains. Training three days a week, you'll tackle compound movements like squats, deadlifts, and bench presses, focusing on high intensity and progressive overload. Each session is crafted to push your limits, ensuring you build muscle and strength efficiently. Get ready to transform your physique and elevate your lifting game!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Overhead Press (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

20-30 reps

RPE 9.5-10

Pull-Up (Weighted)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Upright Row (Barbell)

15-20 reps

18-15 reps

15-12 reps

12-10 reps

RPE 9.5-10

Day 1

Romanian Deadlift (Barbell)

6-8 reps

8-10 reps

10-15 reps

RPE 9.5-10

Barbell Row

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Bench Press (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

20-30 reps

RPE 9.5-10

Hammer Curl

15-20 reps

18-15 reps

15-12 reps

12-10 reps

RPE 9.5-10

Day 1

Squat (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Overhead Press (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

20-30 reps

RPE 9.5-10

Pull-Up (Weighted)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Upright Row (Barbell)

15-20 reps

18-15 reps

15-12 reps

12-10 reps

RPE 9.5-10

Day 2

Romanian Deadlift (Barbell)

6-8 reps

8-10 reps

10-15 reps

RPE 9.5-10

Barbell Row

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Bench Press (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

20-30 reps

RPE 9.5-10

Hammer Curl

15-20 reps

18-15 reps

15-12 reps

12-10 reps

RPE 9.5-10

Day 2

Squat (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Overhead Press (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

20-30 reps

RPE 9.5-10

Pull-Up (Weighted)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Upright Row (Barbell)

15-20 reps

18-15 reps

15-12 reps

12-10 reps

RPE 9.5-10

Day 2

Romanian Deadlift (Barbell)

6-8 reps

8-10 reps

10-15 reps

RPE 9.5-10

Barbell Row

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Bench Press (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

20-30 reps

RPE 9.5-10

Hammer Curl

15-20 reps

18-15 reps

15-12 reps

12-10 reps

RPE 9.5-10

Day 3

Squat (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Overhead Press (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

20-30 reps

RPE 9.5-10

Pull-Up (Weighted)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Upright Row (Barbell)

15-20 reps

18-15 reps

15-12 reps

12-10 reps

RPE 9.5-10

Day 3

Romanian Deadlift (Barbell)

6-8 reps

8-10 reps

10-15 reps

RPE 9.5-10

Barbell Row

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Bench Press (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

20-30 reps

RPE 9.5-10

Hammer Curl

15-20 reps

18-15 reps

15-12 reps

12-10 reps

RPE 9.5-10

Day 3

Squat (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Overhead Press (Barbell)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

20-30 reps

RPE 9.5-10

Pull-Up (Weighted)

6-8 reps

8-10 reps

10-15 reps

15-20 reps

RPE 9.5-10

Upright Row (Barbell)

15-20 reps

18-15 reps

15-12 reps

12-10 reps

RPE 9.5-10

Day 1

Squat (Barbell)

1 Set

6-8 Reps

8-10 Reps

10-15 Reps

15-20 Reps

@9.5-10

Overhead Press (Barbell)

1 Set

6-8 Reps

8-10 Reps

10-15 Reps

15-20 Reps

20-30 Reps

@9.5-10

Pull-Up (Weighted)

1 Set

6-8 Reps

8-10 Reps

10-15 Reps

15-20 Reps

@9.5-10

Upright Row (Barbell)

1 Set

15-20 Reps

18-15 Reps

15-12 Reps

12-10 Reps

@9.5-10

Day 2

Romanian Deadlift (Barbell)

1 Set

6-8 Reps

8-10 Reps

10-15 Reps

@9.5-10

Barbell Row

1 Set

6-8 Reps

8-10 Reps

10-15 Reps

15-20 Reps

@9.5-10

Bench Press (Barbell)

1 Set

6-8 Reps

8-10 Reps

10-15 Reps

15-20 Reps

20-30 Reps

@9.5-10

Hammer Curl

1 Set

15-20 Reps

18-15 Reps

15-12 Reps

12-10 Reps

@9.5-10

Day 3

Squat (Barbell)

1 Set

6-8 Reps

8-10 Reps

10-15 Reps

15-20 Reps

@9.5-10

Overhead Press (Barbell)

1 Set

6-8 Reps

8-10 Reps

10-15 Reps

15-20 Reps

20-30 Reps

@9.5-10

Pull-Up (Weighted)

1 Set

6-8 Reps

8-10 Reps

10-15 Reps

15-20 Reps

@9.5-10

Upright Row (Barbell)

1 Set

15-20 Reps

18-15 Reps

15-12 Reps

12-10 Reps

@9.5-10