Garou's Muscle-Building Workout: Unleash Your Strength
Physique
Height: 175 cm
Weight: 60 kg
BMI:
Garou’s BMI is approximately 19.59, which falls into the “Normal Weight” category based on standard BMI classifications.
BMR:
Garou’s estimated BMR is around 1556.34 calories per day. This represents the calories his body needs to maintain basic functions at rest.
TDEE:
Considering Garou’s high activity level as a skilled martial artist and fighter, his TDEE is approximately 2450.79 calories per day. This total number of calories includes his intense physical training, combat, and agility exercises, enabling him to maintain his current weight and activity level.
Workout
Monday: Chest and Triceps
Workout Card
Bench Press: 4 sets of 8-10 reps
Workout Card
Incline Dumbbell Press: 3 sets of 10-12 reps
Workout Card
Chest Flyes: 3 sets of 12-15 reps
Workout Card
Tricep Dips: 4 sets of 8-10 reps
Workout Card
Skull Crushers: 3 sets of 10-12 reps
Workout Card
Tricep Pushdowns: 3 sets of 12-15 reps
Tuesday: Back and Biceps
Workout Card
Deadlifts: 4 sets of 6-8 reps
Workout Card
Pull-Ups: 3 sets to failure
Workout Card
Bent Over Rows: 3 sets of 8-10 reps
Workout Card
Lat Pulldowns: 3 sets of 10-12 reps
Workout Card
Barbell Curls: 4 sets of 8-10 reps
Workout Card
Hammer Curls: 3 sets of 10-12 reps
Wednesday: Legs
Workout Card
Squats: 4 sets of 8-10 reps
Workout Card
Leg Press: 3 sets of 10-12 reps
Workout Card
Lunges: 3 sets of 12-15 reps each leg
Workout Card
Leg Curls: 4 sets of 8-10 reps
Workout Card
Calf Raises: 4 sets of 12-15 reps
Thursday: Shoulders and Abs
Test endurance with Dumbbell Thrusters, Renegade Rows, Dumbbell Step-ups, and Plank Variations, focusing on consistent and enduring movements.