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
Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 10-12 reps
Chest Flyes: 3 sets of 12-15 reps
Tricep Dips: 4 sets of 8-10 reps
Skull Crushers: 3 sets of 10-12 reps
Tricep Pushdowns: 3 sets of 12-15 reps
Tuesday: Back and Biceps
Deadlifts: 4 sets of 6-8 reps
Pull-Ups: 3 sets to failure
Bent Over Rows: 3 sets of 8-10 reps
Lat Pulldowns: 3 sets of 10-12 reps
Barbell Curls: 4 sets of 8-10 reps
Hammer Curls: 3 sets of 10-12 reps
Wednesday: Legs
Squats: 4 sets of 8-10 reps
Leg Press: 3 sets of 10-12 reps
Lunges: 3 sets of 12-15 reps each leg
Leg Curls: 4 sets of 8-10 reps
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.
Military Press: 4 sets of 8-10 reps
Lateral Raises: 3 sets of 10-12 reps
Front Raises: 3 sets of 10-12 reps
Planks: 3 sets of 30-60 seconds
Russian Twists: 3 sets of 15-20 reps each side
Leg Raises: 3 sets of 12-15 reps
Friday: Upper Rest or Active Recovery
Saturday: Full Body Strength Training
Squats: 4 sets of 8-10 reps
Bench Press: 4 sets of 8-10 reps
Deadlifts: 4 sets of 6-8 reps
Pull-Ups: 3 sets to failure