Intermediate–AdvancedFree

Garou Physique Speedrun

Adam M.· Jun 2024

29athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

Emphasis on Shoulders Lats and Chest Arms still get a lot of volume tho so don’t worry Can optionally add in forearm training on day 4 with 3-4 sets of wrist curls,reverse wrist curls, and reverse ez bar curls with a thumbless grip. DISCAIMER:You will never look exactly like Garou but it doesn’t hurt to try Do and double linear progression for progressive overload, this means when you reach the end of the rep range or past it you add weight and if your at the beginning of the rep range try to do more reps the next workout. And results don’t happen over weeks, they happen over months and years, remember to train to failure or 1-2 reps before and bulk to put on muscle if you a reasonable body fat percentage, so when you cut you can look like Garou more than before.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

12.2%

Middle Delts

10.2%

Front Delts

9.9%

Triceps

9.5%

Biceps

Lats

7.9%

Chest

7.7%

Rear Delts

7.1%

Hamstrings

6.3%

Quadriceps

5.9%

Abs

4.9%

Glutes

3.9%

Calves

3.2%

Forearms

1.1%

Lower Back

Adductors

0.9%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Dumbbell)	1	10–12 reps	@10
		1	8–12 reps	@10
		1	6–12 reps	@10
2	Chest Fly (Cable)	3	8–12 reps	@10
3	Overhead Press (Machine)	3	5–8 reps	@10
4	Overhead Tricep Extension (Cable)	3	6–10 reps	@10
5	V-Handle Tricep Pushdown (Cable)	2	6–10 reps	@10
6	One Arm Lateral Raise (Cable)	3	6–12 reps	@10
7	Lateral Raise (Dumbbell)	1	8+ reps	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Bodyweight)	3	6–10 reps	@10
2	Chest Supported Row (Machine)	3	6–10 reps	@10
3	Standing Pullover (Cable)	3	6–12 reps	@10
4	Reverse Pec Deck	2	8–12 reps	@10
5	Preacher Curl (EZ Bar)	1	10–12 reps	@10
		2	8–12 reps	@10
6	Incline Curl (Dumbbell)	2	6–10 reps	@10
7	Rear Delt Fly (Machine)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Smith Machine)	1	6–8 reps	@8.5
		2	6–8 reps	@9
		1	6–8 reps	@9.5
2	Stiff Leg Deadlift	1	6–8 reps	@9
		2	6–8 reps	@9.5
3	Leg Press (45 Degrees)	3	5–8 reps	@9
		1	5–8 reps	@10
Superset
4A	Leg Curl	4	8–12 reps	@10
4B	Leg Extension	3	8–12 reps	@10
5	One Arm Lateral Raise (Cable)	3	6–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Cable Crunch	3	6–12 reps	@10
2	Leg Raise (Captain's Chair)	3	6–12 reps	@10
3	Calf Raise (Leg Press)	3	8–12 reps	@10
4	Straight Leg Calf Raise	3	8–30 reps	@10
5	Rear Delt Fly (Machine)	3	8–12 reps	@10
6	Shrug (Dumbbell)	3	6–10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Smith Machine)	1	10–12 reps	@10
		1	8–12 reps	@10
		2	6–12 reps	@10
2	Pec Deck (Machine)	2	10–12 reps	@10
3	Overhead Press (Machine)	3	5–8 reps	@10
4	Overhead Tricep Extension (Cable)	2	6–10 reps	@10
5	V-Handle Tricep Pushdown (Cable)	3	6–10 reps	@10
6	One Arm Lateral Raise (Cable)	3	6–12 reps	@10
7	Lateral Raise (Dumbbell)	1	8+ reps	@10

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown (Neutral Grip)	3	6–12 reps	@10
2	Seated Wide-Grip Row (Cable)	3	6–12 reps	@10
3	Seated Row (Cable)	2	6–12 reps	@10
4	Standing Pullover (Cable)	1	6–12 reps	@10
5	Reverse Pec Deck	2	8–12 reps	@10
6	Preacher Curl (EZ Bar)	1	10–12 reps	@10
		2	8–12 reps	@10
7	Incline Curl (Dumbbell)	2	6–10 reps	@10
8	Rear Delt Fly (Machine)	2	8–12 reps	@10

Weeks 2–6 are in the app

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

Common questions

Yes, Garou Physique Speedrun is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full 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 70 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.

Garou Physique Speedrun is structured around 6 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Garou Physique Speedrun 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

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