Garou's style evolves mid-fight. His program mirrors this: constantly varying stimulus, adaptive training, and the martial arts framework of someone who studies every opponent.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full five-day range at an honest entry point (target RIR 3).
Volume rises, chin-up debuts. Target RIR 2.
Peak volume, unassisted pull-up throughout. Target RIR 1.
Push & Pull, Legs, Upper Body, and two differently-composed second Push/Pull and Legs sessions.
Lean and durable, built entirely through bodyweight effort.
Real high-volume pulling strength (Garou's real signature) and genuine leg power.
Rep progression within each phase, then a harder variant the next phase (assisted pull-up to chin-up to pull-up). Target RIR drops from 3 to 2 to 1 across the three phases.
Garou is entirely self-taught — real strength built through relentless, unconventional bodyweight training rather than a formal system. This program keeps that identity: high-volume pulling work, real leg strength, and a genuinely progressive three-phase build.