Gojo’s Insane Comeback
Transform your strength and resilience in 18 weeks—embrace the grind and unleash your comeback with Gojo’s Insane Comeback!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Dip (Machine) | 5 | 6–12 reps |
| 2 | Shrug (Dumbbell) | 5 | 6–10 reps |
| Superset | |||
| 3A | Lateral Raise (Dumbbell) | 5 | 8–12 reps |
| 3B | Cable Crunch | 5 | 8–12 reps |
| 4 | Underhand Lat Pulldown | 5 | 6–10 reps |
| 5 | Hack Squat | 3 | 8–12 reps |
| 6 | Standing Calf Raise | 4 | 10–15 reps |
| 7 | Neck Extension | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 5 | 7–12 reps |
| 2 | Incline Curl (Dumbbell) | 5 | 8–12 reps |
| 3 | Overhead Tricep Extension (Cable) | 5 | 10–15 reps |
| 4 | Cable Crunch | 5 | 8–15 reps |
| 5 | Kroc Row | 4 | 8–12 reps |
| 6 | Rear Delt Fly (Dumbbell) | 4 | 12–15 reps |
| 7 | Neck Curl | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 5 | 6–12 reps |
| 2 | Bicep Curl (Cable) | 5 | 8–12 reps |
| 3 | Pullover (Dumbbell) | 5 | 8–12 reps |
| 4 | Upright Row (Barbell) | 5 | 10–15 reps |
| 5 | Squat (Smith Machine) | 3 | 8–12 reps |
| 6 | Standing Calf Raise | 4 | 10–15 reps |
| 7 | Neck Extension | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 5 | 8–12 reps |
| 2 | Cable Crunch | 5 | 8–15 reps |
| 3 | Underhand Lat Pulldown | 5 | 4–8 reps |
| 4 | Tricep Rope Push Down (Cable) | 5 | 8–12 reps |
| 5 | Romanian Deadlift (Barbell) | 3 | 6–8 reps |
| 6 | Dead Hang | 3 | 0.5–2 min |
| 7 | Y Raise | 4 | 8–12 reps |
| 8 | Neck Curl | 2 | 15–20 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Gojo’s Insane Comeback is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Gojo’s Insane Comeback is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gojo’s Insane Comeback is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
