logo
BoostcampPNG

Insanus Sylvanus Soldier

by Gabriel E.
5.0
(1 rating)

Program Description

Sylvain Duriff's strongest soldier

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 14, 2025 09:20
  • Last Edited
    Jun 18, 2025 11:49

Summary

Unleash your inner warrior with the Insanus Sylvanus Soldier program, a 4-week challenge designed for serious lifters. Committing just three days a week, you'll engage in a powerhouse routine featuring compound lifts like the bench press, deadlift, and chin-ups, ensuring full-body strength development. This program is perfect for those looking to build muscle and improve their overall fitness in a garage gym setting. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.9%
Front Delts
10.1%
Chest
9.3%
Lats
9.3%
Middle Delts
8.2%
Upper Back
7.9%
Quadriceps
7.4%
Biceps
7.4%
Glutes
5.7%
Neck
5.4%
Hamstrings
4.1%
Forearms
3%
Lower Back
1.6%
Abs
1.6%
Adductors
1.6%
Rear Delts
0.5%
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
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
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
1
2
5-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
12-20 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Neck Curl
2
12-20 reps
-
8
rice bucket
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
1
2
5-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
12-20 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Neck Curl
2
12-20 reps
-
8
rice bucket
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
1
2
5-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
12-20 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Neck Curl
2
12-20 reps
-
8
rice bucket
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
1
2
5-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
12-20 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Neck Curl
2
12-20 reps
-
8
rice bucket
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Reverse Wrist Curl (Barbell)
1
20 reps
-
4
rice bucket
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Reverse Wrist Curl (Barbell)
1
20 reps
-
4
rice bucket
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Reverse Wrist Curl (Barbell)
1
20 reps
-
4
rice bucket
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Reverse Wrist Curl (Barbell)
1
20 reps
-
4
rice bucket
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Chin-Up (Weighted)
1
2
5-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seal Row
1
10-12 reps
-
5
Incline Bench Press (Barbell)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Neck Flexion
2
12-20 reps
-
9
rice bucket
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Chin-Up (Weighted)
1
2
5-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seal Row
1
10-12 reps
-
5
Incline Bench Press (Barbell)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Neck Flexion
2
12-20 reps
-
9
rice bucket
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Chin-Up (Weighted)
1
2
5-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seal Row
1
10-12 reps
-
5
Incline Bench Press (Barbell)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Neck Flexion
2
12-20 reps
-
9
rice bucket
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Chin-Up (Weighted)
1
2
5-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seal Row
1
10-12 reps
-
5
Incline Bench Press (Barbell)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Neck Flexion
2
12-20 reps
-
9
rice bucket
1
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
2
Chin-Up (Weighted)
1 Set
2 Sets
5-8 Reps
8-12 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
12-20 Reps
-
5
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
7
Neck Curl
2 Sets
12-20 Reps
-
8
rice bucket
1 Set
-
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
3
Reverse Wrist Curl (Barbell)
1 Set
20 Reps
-
4
rice bucket
1 Set
-
Day 3
1
Dip (Weighted)
3 Sets
5-8 Reps
-
2
Chin-Up (Weighted)
1 Set
2 Sets
5-8 Reps
8-12 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Seal Row
1 Set
10-12 Reps
-
5
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
8
Neck Flexion
2 Sets
12-20 Reps
-
9
rice bucket
1 Set
-