Garou Physique Speedrun

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Standing Pullover (Cable)

Reverse Pec Deck

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Rear Delt Fly (Machine)

Lat Pulldown (Neutral Grip)

Seated Wide-Grip Row (Cable)

Seated Row (Cable)

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Overhead Press (Machine)

Overhead Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

One Arm Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Squat (Smith Machine)

Stiff Leg Deadlift

Leg Press (45 Degrees)

Cable Crunch

Leg Raise (Captain's Chair)

Calf Raise (Leg Press)

Straight Leg Calf Raise

Shrug (Dumbbell)

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