FULL BODY FULL RETARD

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)

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Week 1

Week 2

Week 3

Squat (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Upright Row (Barbell)

Romanian Deadlift (Barbell)

Barbell Row

Bench Press (Barbell)

Hammer Curl

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