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Garou OPM

by Camden C.

Program Description

To attain the aesthetic physique of Garou

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 07, 2024 02:00
  • Last Edited
    Aug 07, 2024 02:01
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
2B
Power Shrug
4
6-10 reps
3A
Lateral Raise (Machine)
4
6-12 reps
3B
Abs Crunch (Weighted)
4
8-12 reps
4A
Chin-Up (Weighted)
4
6-10 reps
4B
Split Squat (Dumbbell)
4
8-12 reps
5
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
2B
Neck Curl
4
15-20 reps
3A
Kroc Row
4
8-12 reps
3B
Reverse Pec Deck
4
12-15 reps
4
Hack Squat
3
6-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Pullover (Dumbbell)
3
8-12 reps
2B
Russian Twist
3
10-15 reps
3A
Upright Row (Barbell)
3
10-15 reps
3B
Leg Press
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
1B
Neck Extension
3
15-20 reps
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
2B
Tricep Extension (Dumbbell)
3
8-12 reps
3A
Farmer's Walk (Weighted)
3
0.25 mins
3B
Face Pull
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2A
Dip (Weighted)
4 Sets
4-8 Reps
2B
Power Shrug
4 Sets
6-10 Reps
3A
Lateral Raise (Machine)
4 Sets
6-12 Reps
3B
Abs Crunch (Weighted)
4 Sets
8-12 Reps
4A
Chin-Up (Weighted)
4 Sets
6-10 Reps
4B
Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Bicep Curl (Machine)
3 Sets
8-12 Reps
Day 2
1A
Overhead Extension (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
2B
Neck Curl
4 Sets
15-20 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Reverse Pec Deck
4 Sets
12-15 Reps
4
Hack Squat
3 Sets
6-10 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
2B
Russian Twist
3 Sets
10-15 Reps
3A
Upright Row (Barbell)
3 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
Day 4
1A
Shoulder Press (Machine)
3 Sets
8-12 Reps
1B
Neck Extension
3 Sets
15-20 Reps
2A
Pull-Up (Neutral Grip, Weighted)
4 Sets
4-8 Reps
2B
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
3A
Farmer's Walk (Weighted)
3 Sets
0.25 mins
3B
Face Pull
3 Sets
8-12 Reps