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Garou Physique Speedrun
by Adam M.
2 athletes joined
Program Description
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.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jun 30, 2024 05:09
Last Edited
Jul 09, 2024 08:34
down_app
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@10
3
Standing Pullover (Cable)
3 Sets
6-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 6
1
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
6-12 Reps
@10
3
Seated Row (Cable)
2 Sets
6-12 Reps
@10
4
Standing Pullover (Cable)
1 Set
6-12 Reps
@10
5
Reverse Pec Deck
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
7
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
10-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
2
Stiff Leg Deadlift
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
4A
Leg Curl
4 Sets
8-12 Reps
@10
4B
Leg Extension
3 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
Day 4
1
Cable Crunch
3 Sets
6-12 Reps
@10
2
Leg Raise (Captain's Chair)
3 Sets
6-12 Reps
@10
3
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise
3 Sets
8-30 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
6-10 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@10
3
Standing Pullover (Cable)
3 Sets
6-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
2
Stiff Leg Deadlift
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
4A
Leg Curl
4 Sets
8-12 Reps
@10
4B
Leg Extension
3 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
Day 4
1
Cable Crunch
3 Sets
6-12 Reps
@10
2
Leg Raise (Captain's Chair)
3 Sets
6-12 Reps
@10
3
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise
3 Sets
8-30 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
6-10 Reps
@10
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
10-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 6
1
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
6-12 Reps
@10
3
Seated Row (Cable)
2 Sets
6-12 Reps
@10
4
Standing Pullover (Cable)
1 Set
6-12 Reps
@10
5
Reverse Pec Deck
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
7
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@10
3
Standing Pullover (Cable)
3 Sets
6-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
2
Stiff Leg Deadlift
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
4A
Leg Curl
4 Sets
8-12 Reps
@10
4B
Leg Extension
3 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
Day 4
1
Cable Crunch
3 Sets
6-12 Reps
@10
2
Leg Raise (Captain's Chair)
3 Sets
6-12 Reps
@10
3
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise
3 Sets
8-30 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
6-10 Reps
@10
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
10-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 6
1
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
6-12 Reps
@10
3
Seated Row (Cable)
2 Sets
6-12 Reps
@10
4
Standing Pullover (Cable)
1 Set
6-12 Reps
@10
5
Reverse Pec Deck
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
7
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@10
3
Standing Pullover (Cable)
3 Sets
6-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
2
Stiff Leg Deadlift
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
4A
Leg Curl
4 Sets
8-12 Reps
@10
4B
Leg Extension
3 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
Day 4
1
Cable Crunch
3 Sets
6-12 Reps
@10
2
Leg Raise (Captain's Chair)
3 Sets
6-12 Reps
@10
3
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise
3 Sets
8-30 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
6-10 Reps
@10
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
10-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 6
1
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
6-12 Reps
@10
3
Seated Row (Cable)
2 Sets
6-12 Reps
@10
4
Standing Pullover (Cable)
1 Set
6-12 Reps
@10
5
Reverse Pec Deck
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
7
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@10
3
Standing Pullover (Cable)
3 Sets
6-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
2
Stiff Leg Deadlift
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
4A
Leg Curl
4 Sets
8-12 Reps
@10
4B
Leg Extension
3 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
Day 4
1
Cable Crunch
3 Sets
6-12 Reps
@10
2
Leg Raise (Captain's Chair)
3 Sets
6-12 Reps
@10
3
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise
3 Sets
8-30 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
6-10 Reps
@10
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
10-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 6
1
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
6-12 Reps
@10
3
Seated Row (Cable)
2 Sets
6-12 Reps
@10
4
Standing Pullover (Cable)
1 Set
6-12 Reps
@10
5
Reverse Pec Deck
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
7
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@10
3
Standing Pullover (Cable)
3 Sets
6-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
2
Stiff Leg Deadlift
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
4A
Leg Curl
4 Sets
8-12 Reps
@10
4B
Leg Extension
3 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
Day 4
1
Cable Crunch
3 Sets
6-12 Reps
@10
2
Leg Raise (Captain's Chair)
3 Sets
6-12 Reps
@10
3
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise
3 Sets
8-30 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
6-10 Reps
@10
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
10-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 6
1
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
6-12 Reps
@10
3
Seated Row (Cable)
2 Sets
6-12 Reps
@10
4
Standing Pullover (Cable)
1 Set
6-12 Reps
@10
5
Reverse Pec Deck
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
7
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10