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Insanus Goy

by Gabriel E.
2 athletes joined
5.0
(1 rating)

Program Description

very big boss goyim

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 09, 2025 10:21
  • Last Edited
    Jun 18, 2025 12:34

Summary

**Insanus Goy** is a dynamic 4-week workout program designed to build strength and muscle through a focused split targeting specific muscle groups. With four training days each week, you'll engage in compound and isolation exercises, including the Bench Press, Chin-Ups, and Skull Crushers, all tailored to enhance your upper body power. This program is perfect for those looking to push their limits in a garage gym setting, combining both weighted and bodyweight movements for optimal results. Get ready to transform your physique and elevate your training intensity!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Upper Back
13.2%
Chest
12.3%
Forearms
11.1%
Lats
9.1%
Biceps
7.6%
Hamstrings
6.9%
Glutes
6.7%
Lower Back
6.2%
Front Delts
5.8%
Quadriceps
3.2%
Abs
0.9%
Other
0.9%
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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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Deficit)
2
8 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
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Deficit)
2
8 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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
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
Skull Crusher (Barbell)
2
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
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
Skull Crusher (Barbell)
2
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
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
Skull Crusher (Barbell)
2
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
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
Skull Crusher (Barbell)
2
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
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
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
20 reps
-
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
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
20 reps
-
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
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
20 reps
-
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
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
20 reps
-
Day 4
#
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 4
#
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 4
#
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 4
#
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 2
1
Bench Press (Barbell)
5 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
Skull Crusher (Barbell)
2 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
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
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
20 Reps
-
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
-
Day 4
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
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Gabriel E.Age 22, Man
7 months ago
3 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
trust boss is key