Garou Calisthenics Workout: Train like Garou with Bodyweight Movements!

Last updated on September 25th, 2024 at 04:50 pm

The SHJ Army has spoken, and Garou is the next character to get revisited with a calisthenics version of his workout.

We obviously had our original Garou Inspired Workout, but that was built revolving around weights and high volume to get his insane aesthetic and overall physique.

Now we’re coming back to do it with strictly bodyweight training – which I’ll break down more below in our research section.

Garou comes in at the top of the list among our lists of the most popular One Punch Man characters and even our most powerful One Punch Man characters as well.

Tack that on top of his shredded physique and it’s no surprise I had so many requests for an updated routine for all our calisthenics members.

It’ll also be a good surprise for our members when they get Garou’s new routine on our One Punch Man Workout Placement Quiz as well.

Garou Stats:

Real Name: Garou

Height: 5’9 3/4

Weight: N/A

Anime: One Punch Man

Powers: Yes

Garou comes in slightly above average when we compare him to the height of our other male anime characters.

Although he is definitely dwarfed by all our behemoths within our Anime Workouts Database.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Garou Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

Need Help Choosing The Best One Punch Man Inspired Workout?
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Garou Calisthenics Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

Even though we’ve already had Garou hit the site before (and therefore learned about him and his powers previously), I’ll still be pulling from his Wiki Fandom to start us off and learn more about how we’re going to be building out this workout.

His Fandom leads us off with this bio:

Garou is a villain, a martial arts prodigy, the self-proclaimed “Hero Hunter,” and a major adversary of the Hero Association and Monster Association. He is a former disciple of Bang but was expelled from his dojo for going on a rampage. Because of his fascination with monsters, he is commonly called the “Human Monster.” Sitch of the Hero Association views him as a grave threat to the organization despite being only a human.

When we move into Garou’s powers and abilities section we quickly learn what we’ll be building this one around.

Here’s how they start us off by telling us about his overall abilities and what he learned from Bang:

Prior to his hero hunt, Garou was Bang’s best disciple and was able to defeat all of his fellow students before being expelled by Bang. Garou’s combination of genius martial art intellect and heightened physical attributes allowed him to defeat numerous heroes from the Hero Association as well as many hardened criminals. During the ambush led by Death Gatling, Garou claimed to have defeated nearly a hundred heroes.

He was able to defeat the Tank Topper Army single-handedly early in his hero hunt, including the A-Class hero Tanktop Vegetarian and even the S-Class hero Tanktop Master, who was overwhelmed by Garou’s superior technique.

Garou later challenged and defeated the S-Class hero Metal Bat, comparing him to an amateur fighter but privately admitted to himself that had a single one of Metal Bat’s strikes connected, he could have lost.

Silver Fang actually recently made an appearance, joining our OPM characters in our mini database – but Garou is the ultimate fan favorite if we compare the two.

If we continue into his specific abilities we quickly learn that we’re going to need to focus on strength, speed and endurance:

Immense Strength: Garou’s strength is superhuman and on the level of an S-Class hero, he is capable of defeating A-Class heroes with little to no effort. He was able to rip Blue Fire’s arm off and break Heavy Tank Loincloth’s arm without difficulty, knocking him out with a single strike. He was also able to heavily injure Tanktop Master, an S-Class hero, with a barrage of strikes and defeat him after getting serious. He has shown able to knock out a grown man with a casual fillip to the face, pushing him back with enough force to also incapacitate another one right behind the first. Even in his weakened state, Garou was still able to defeat a group of A and B-Class heroes with either a short barrage of punches or a single strike.

Immense Speed and Reflexes: Garou possesses an extreme amount of speed and reflexes, far surpassing that of average heroes. He was able to effortlessly dodge a fire-based attack from Blue Fire and rip his arm off before the hero could even realize what happened. He also managed to react to and dodge, albeit barely, a point-blank bullet from Golden Ball despite being caught by surprise, as well as being able to quickly dodge a vast amount of the latter’s bullets from multiple directions and redirect them into each other at the same time without difficulty after adapting to the dim-light environment. His amazing speed was once again shown when he was able to easily dodge and deflect all attacks from the S-Class hero Metal Bat, even moving faster than the latter could see. Even in his weakened state, Garou was still fast enough to outmaneuver the group of A and B-Class heroes and keep up with S-Class hero, Genos, in their fight.

Immense Stamina and Endurance: Garou possesses inhuman pain tolerance. He is able to continue fighting after suffering injuries which would incapacitate normal people, such as a beat-down from Tanktop Master, or when Spring Mustachio’s sword stabs through his hand, without him so much as flinching. Moreover, after being weakened by multiple fights from the day before and suffering a fever, he managed to continue fighting multiple heroes at once and, in fact, defeated all of them using smart tactics and enduring all of the continuous pain. Even when being battered to a bloody pulp by both Bang and Bomb, arguably the two most powerful martial artists on the planet, slipping in and out of consciousness, and losing feeling in his arms, he was still able to persevere and create tremors in the ground, uproot a tree, and spin it at amazing speeds, to the utter shock of both Bang and Bomb. When electrocuted by power lines, Garou showed little to no pain, demonstrating high resistance to electricity.

With this information we can begin to break down exactly what we’ll need to focus on for this workout.

Here’s exactly what we’re prioritizing for the goals of this routine:

• Garou’s Shredded Muscular Aesthetic
• Garou’s Immense Strength & Speed
• Garou’s Immense Stamina

We definitely have our work cut out for us, and we’ll be training with an extremely high intensity and volume – but you’ll be able to scale this down as needed by cutting some of the exercises and/or the amount of sets and reps you complete each day.

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Garou Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be bringing back some training that we’ve learned from professional gymnast Paul Ruggeri (former Team USA) for our morning warm ups, and then moving into some high intensity calisthenics 3 days a week, endurance work 1-2 days a week and a final day (or subbed for endurance) devoted to a Bang Circuit Test, which you can complete weekly, biweekly or monthly.

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Garou Calisthenics Workout: Sample Schedule

Monday: Hero Hunter Calisthenics A

Tuesday: Bang Circuit Test

Wednesday: Hero Hunter Gymnast Calisthenics B

Thursday: Human Monster Endurance Work

Friday: Hero Hunter Gymnast Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Garou Calisthenics Workout: Hero Hunter Calisthenics A

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Clap Push Ups

3×20

B. L-Sit Hold

3×30 Seconds

Superset Two: 

A. Air Squats

3×20

B. Superman Hold

3×30 Seconds

Superset Three: 

A. Dips

3×15

B. Hollow Hold

3×30 Seconds

Superset Four: 

A. Pull Ups

3×10

B. Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Garou Calisthenics Workout Routine: Bang Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Bang Circuit Test: Complete 4 Rounds for Time

400M Run

30 Push Ups

25 Sit Ups

20 Double Unders

15 Hanging Leg Raises (or Lying)

10 Box Jumps

Garou Calisthenics Workout: Hero Hunter Calisthenics B

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Decline Push Ups

3×25

B. Superman Hold

3×30 Seconds

Superset Two: 

A. Glute Bridges

3×20

B. Hollow Hold

3×30 Seconds

Superset Three: 

A. Plank to Push Ups

3×15

B. L-Sit Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Side Planks

3×30 Seconds Each Side

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Garou Calisthenics Workout: Human Monster Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Garou Calisthenics Workout: Hero Hunter Calisthenics C

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Wide to Close Push Ups

3×30

B. Hollow Hold

3×30 Seconds

Superset Two: 

A. Wide to Close Squats

3×20

B. L-Sit Hold

3×30 Seconds

Superset Three: 

A. Skull Crushers

3×15

B. Superman Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Straight Arm Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Garou Calisthenics Workout: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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