FULL BODY FULL RETARD

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