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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Forearms
11.4%
Upper Back
11.3%
Chest
9.8%
Front Delts
9.5%
Lats
7.8%
Middle Delts
6%
Hamstrings
5.9%
Glutes
5.7%
Lower Back
5.3%
Biceps
5%
Other
3%
Quadriceps
2.7%
Rear Delts
1.2%
Abs
0.8%
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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
-