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Insanus Goy V.II

by Gabriel E.

Program Description

very big boss TRVE goyim

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 09, 2025 08:48
  • Last Edited
    Jun 18, 2025 10:14

Summary

**Insanus Goy V.II** is a dynamic 4-week program designed for those ready to push their limits and build serious strength. Comprising 5 training days each week, this program focuses on compound lifts like deadlifts and bench presses, alongside accessory movements to enhance your upper back and arm strength. With a blend of barbell, dumbbell, and bodyweight exercises, you'll engage multiple muscle groups, ensuring balanced development and increased power. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Deadlift (Deficit)
2
6 reps
-
3
Farmer's Walk (Weighted)
1
3-4 mins
-
4
Kelso Shrug
3
20 reps
-
5
Bear Hug
3
2 mins
-
6
Chinese Plank
2
3 mins
-
7
rice bucket
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Deficit)
2
6 reps
-
3
Farmer's Walk (Weighted)
1
3-4 mins
-
4
Kelso Shrug
3
20 reps
-
5
Bear Hug
3
2 mins
-
6
Chinese Plank
2
3 mins
-
7
rice bucket
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Deadlift (Deficit)
2
6 reps
-
3
Farmer's Walk (Weighted)
1
3-4 mins
-
4
Kelso Shrug
3
20 reps
-
5
Bear Hug
3
2 mins
-
6
Chinese Plank
2
3 mins
-
7
rice bucket
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Deficit)
2
6 reps
-
3
Farmer's Walk (Weighted)
1
3-4 mins
-
4
Kelso Shrug
3
20 reps
-
5
Bear Hug
3
2 mins
-
6
Chinese Plank
2
3 mins
-
7
rice bucket
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
8-10 reps
-
5
Deficit Push Up
2
20+ reps
-
6
Seated Military Press (Barbell)
2
8 reps
-
7
Lu Raise
2
12-20 reps
-
8
rice bucket
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
8-10 reps
-
5
Deficit Push Up
2
20+ reps
-
6
Seated Military Press (Barbell)
2
8 reps
-
7
Lu Raise
2
12-20 reps
-
8
rice bucket
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
8-10 reps
-
5
Deficit Push Up
2
20+ reps
-
6
Seated Military Press (Barbell)
2
8 reps
-
7
Lu Raise
2
12-20 reps
-
8
rice bucket
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
8-10 reps
-
5
Deficit Push Up
2
20+ reps
-
6
Seated Military Press (Barbell)
2
8 reps
-
7
Lu Raise
2
12-20 reps
-
8
rice bucket
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Barbell Row
2
10 reps
-
4
Dumbbell Row
3
20 reps
-
5
Seal Row
3
12 reps
-
6
rice bucket
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Barbell Row
2
10 reps
-
4
Dumbbell Row
3
20 reps
-
5
Seal Row
3
12 reps
-
6
rice bucket
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Barbell Row
2
10 reps
-
4
Dumbbell Row
3
20 reps
-
5
Seal Row
3
12 reps
-
6
rice bucket
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Barbell Row
2
10 reps
-
4
Dumbbell Row
3
20 reps
-
5
Seal Row
3
12 reps
-
6
rice bucket
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12-15 reps
-
2
Incline Curl (Dumbbell)
2
20 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
5
Seated Military Press (Barbell)
2
8 reps
-
6
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12-15 reps
-
2
Incline Curl (Dumbbell)
2
20 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
5
Seated Military Press (Barbell)
2
8 reps
-
6
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12-15 reps
-
2
Incline Curl (Dumbbell)
2
20 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
5
Seated Military Press (Barbell)
2
8 reps
-
6
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12-15 reps
-
2
Incline Curl (Dumbbell)
2
20 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
5
Seated Military Press (Barbell)
2
8 reps
-
6
Lateral Raise (Dumbbell)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Wrist Curls
4
25 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
6
Farmer's Walk (Weighted)
1
3-4 mins
-
7
rice bucket
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Wrist Curls
4
25 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
6
Farmer's Walk (Weighted)
1
3-4 mins
-
7
rice bucket
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Wrist Curls
4
25 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
6
Farmer's Walk (Weighted)
1
3-4 mins
-
7
rice bucket
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Wrist Curls
4
25 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
6
Farmer's Walk (Weighted)
1
3-4 mins
-
7
rice bucket
1
10 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Deadlift (Deficit)
2 Sets
6 Reps
-
3
Farmer's Walk (Weighted)
1 Set
3-4 mins
-
4
Kelso Shrug
3 Sets
20 Reps
-
5
Bear Hug
3 Sets
2 mins
-
6
Chinese Plank
2 Sets
3 mins
-
7
rice bucket
1 Set
10 mins
@10
Day 5
1
Dip (Weighted)
2 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
4
Wrist Curls
4 Sets
25 Reps
-
5
Reverse Wrist Curl (Dumbbell)
4 Sets
20 Reps
-
6
Farmer's Walk (Weighted)
1 Set
3-4 mins
-
7
rice bucket
1 Set
10 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Dip (Weighted)
2 Sets
10 Reps
-
3
Dip (Bodyweight)
1 Set
AMRAP
-
4
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
-
5
Deficit Push Up
2 Sets
20+ Reps
-
6
Seated Military Press (Barbell)
2 Sets
8 Reps
-
7
Lu Raise
2 Sets
12-20 Reps
-
8
rice bucket
1 Set
10 mins
@10
Day 3
1
Chin-Up (Weighted)
3 Sets
8 Reps
-
2
Chin-Up (Bodyweight)
1 Set
AMRAP
-
3
Barbell Row
2 Sets
10 Reps
-
4
Dumbbell Row
3 Sets
20 Reps
-
5
Seal Row
3 Sets
12 Reps
-
6
rice bucket
1 Set
10 mins
@10
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
2
Incline Curl (Dumbbell)
2 Sets
20 Reps
-
3
Skull Crusher (Barbell)
2 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
5
Seated Military Press (Barbell)
2 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
-