Professional Documents
Culture Documents
WORKOUT ROUTINE
Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or
system without expressed written, dated and signed permission from the author. All copyrights
are reserved.
The information provided in this book is for educational purposes only. I am not a doctor and this
The advice and tips given in this course are meant for healthy adults only. You should consult
your physician to insure the tips given in this course are appropriate for your individual
circumstances.
If you have any health issues or pre-existing conditions, please consult with your physician
This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities or damages, real or perceived, resulting from the use of this
information.
GAROU
WORKOUT ROUTINE
Training Volume:
Explanation:
We’re going to need to step it up a notch to fit in all of our training. We’re
going to be doing a four day weight training and endurance split and then
tacking on 2 days of mixed martial arts training as well.
The Superhero Academy now comes with an Upgrade Your Workout Tool that
allows Academy members to turn any SHJ workout into a 4-8 week fully
planned regime detailing exact weights to lift and including reverse & tradition
pyramid training, straight sets, super sets, progressive overload and more.
Jump Rope
3×100
Workout:
4×12, 10, 8, 5
3×12, 10, 8
3×12, 10, 8
Cable Kickbacks
3×12, 10, 8 each arm
Blowout Tri-Set:
A. Dips
3×15-20
3×10
C. Push Ups
3xFailure
Jump Rope
3×100
Workout:
Barbell Rows
4×12, 10, 8, 5
3×12, 10, 8
3×12, 10, 8
Blowout Tri-Set:
A. Chin Ups
3×10
B. Kettlebell Deadlift
3×10
3xFailure
Jump Rope
3×100
Workout:
4×12, 10, 8, 5
Barbell Shrugs
3×12, 10, 8
Upright Rows
3×12, 10, 8
Power Cleans
3×12, 10, 8
Blowout Tri-Set:
A. Kettlebell Swings
3×15
3×10
C. Push Ups
3xFailure
Garou Workout Routine: Hero Hunter Legs and Calves
Warm Up:
Jump Rope
3×100
Workout:
Back Squat
4×12, 10, 8, 5
3×12, 10, 8
Hamstring Curls
3×12, 10, 8
Quad Extensions
3×12, 10, 8
Blowout Tri-Set:
3xFailure