Insane Gains - Complete Workout Plan

INSANE
GAINS
HOW TO WORK ON STRENGTH AND
AESTHETICS AT THE SAME TIME
A quick guide by The Lean Programmer
Follow @TheLeanProgrammer
Strength or
Aesthetics?
A quick guide
This workout plan will help you work on
increasing your powerlifting strength as
well as build you more aesthetic!
WARNING!
This plan is SUPER powerful.
If you are a beginner, be careful.
Not a
Beginner?
If you are familiar with basics of
bodybuilding/gym. You can ignore first
4 chapters and directly jump to the
workout program in chapter 5 (page 15)
TABLE OF CONTENTS
Chapter 01 MY OWN JOURNEY
Chapter 02 POWERLIFTING & BODYBUILDING
Chapter 03 WHY NOT BOTH?
Chapter 04 TERMS YOU NEED TO KNOW
Chapter 05 HOW TO MEASURE PROGRESS
Chapter 06 MY WORKOUT PLAN
Chapter 07 RECOVERY
Chapter 08 MENTAL FORTITUDE
1
READ THIS BEFORE

YOU START!
I will share my results of following this plan in the

next page, but before that, you have to remember
that nothing worth having comes easy! Follow this
plan ONLY if -
You know proper form of exercises and NOT a

complete beginner.
You aspire to start or grow in powerlifting.
You are ready to give 1.5-2 hours at gym per session
You can sleep ENOUGH to recover (8 hours daily)
LISTEN TO YOUR BODY
Know when to give up
Follow proper nutrition
This plan will work ONLY if you give yourself

enough time to recover. Otherwise, it will just
be over-training and won’t bring results.
If you are not prepared to listen to your body,

and rest properly, I’m NOT responsible
for that.
@TheLeanProgrammer
2
!!STOP!!
YOU ARE MISSING OUT ON ALL THE
KNOWLEDGE AND FUN IF YOU ARE NOT
FOLLOWING ME ON INSTAGRAM.
FOLLOW NOW!
@TheLeanProgrammer
CHAPTER 01
MY OWN JOURNEY
Finally a plan that focusses on
strength and aesthetics both!
This is the exact same program that I have been
following since past 2~2.5 months and here are the
results -
Lost 3.2% fat percentage

Fat loss without losing muscle
Gained overall strength in the process
Achieved 3 PRs in these 2 months (Aiming for 4th)
Got clearly visible abs ;)
@TheLeanProgrammer 4
CHAPTER 02
BODY BUILDING
AND
POWERLIFTING
What is bodybuilding?
I will not add tons of lectures and too much theory, I will
come straight to the point
Bodybuilding = Sculpting each part of your physique so that

it looks more aesthetic.
The 3 pillars of bodybuiding

1. Weight training (Hypertrophy)
2. Nutrition
3. Posing
What is hypertrophy?
Think of it simply as the exercises for increasing the size and
strength of muscle groups.
What is powerlifting?
Powerlifting can be described as a strength sport that
focuses on three primary lifts: the squat, bench press, and
deadlift.
Powerlifters strive to maximize their strength and

performance in these lifts through dedicated training and
technique refinement.
The 3 pillars of powerlifting

1. Squat
2. Bench press
3. Deadlift
CHAPTER 03
CAN WE DO BOTH
AT THE SAME TIME?
Breaking down the divide:
Why not both?
Powerlifting and bodybuilding are two distinct disciplines
that have been traditionally viewed as incompatible.
However, I am here to challenge that notion. Why choose

one when you can have the best of both worlds?
Synergy between both

Here, I keep my point - the main focus of powerlifting is to
increase strength in the three main compound lifts, but, to
make those lifts good, you are still using some combination
of individual muscle groups.
So, why not train for these three lifts, as well as train for all
individual muscle groups that will make you look more
aesthetic (hypertrophy - we will talk about it soon) as well as
increase your strength in the compound lift?
Benefits of the combined
power-building workouts
Now, let me break the stereotype that you can’t train for
strength and aesthetics together. In reality, doing that can
benefit you manifold and help you in both.
Inclusion of powerlifting exercises allows for progressive

overload. A key principle in stimulating muscle growth
(helping you with body building).
Progressively increasing the weight can help you
challenge your muscles and promote hypertrophy and
strength gains.
Hypertrophy/accessory exercises will increase strength
and size of muscle groups helping with powerlifting and
aesthetics both.
In short, doing both together in a specific way will help you

with both strength and aesthetics.
Nutrition and Rest are the most

important.
Powerlifting and bodybuilding both demand high levels of
physical exertion, making proper nutrition and recovery vital
for success.
It’s crucial not to over-train, otherwise not only do you risk

injury, but also slow down your gains.
Eat protein rich meals multiple times in a day and rest at

least 7-8 hours per day for proper recovery.
CHAPTER 04
THE TERMS YOU NEED TO KNOW
12
The Important
Terms.
Hypertrophy: Hypertrophy refers to the increase
in muscle size. It occurs when muscle fibers
undergo stress during resistance training, leading
to an adaptive response that results in muscle
growth and increased strength.
1RM: One-Rep-Max. The amount of max weight
you can lift and do only 1 rep with that.
SBD: Squats, Bench press, Deadlift
Accessory Exercises: supplementary movements
that target specific muscle groups or help
improve strength in the main lifts. These exercises
enhance muscle imbalances, improve weak
points, and provide additional volume to support
overall strength development.
Compound Exercises: Movement
including multiple muscle groups.
Isolation Exercises: Movements
focusing on one specific muscle
group.
@TheLeanProgrammer
13
The Important
Terms.
Progressive Overload: Gradual increase in training
stimulus over time. By constantly challenging your
muscles with heavier weights or increased repetitions
(or reduced resting time), you force your body to
adapt and grow stronger over time.
All progress happens by progressive overload.
Volume: Total amount of work performed in training
session. It can be the number of sets, reps or the
weight lifted.
Periodization: Structured approach to training that
involves dividing the training program into distinct
phases that vary in intensity, volume and exercise
selection for best results.
@TheLeanProgrammer
CHAPTER 05
HOW TO MEASURE PROGRESS
Measuring Progress
You can either rate your workouts weekly, or per training
session - it’s up to you. Writing down your progress will help
you get an idea of how much weight/intensity to go in next
session.
We measure progress in RPE (Rate of Perceived Exertion). It’s a

measure of how difficult any given set was on a scale of 1-10.
Here’s your RPE Chart -
6 or less = this was just a warm up
6.5 = could have done 4 or more reps more. Heavy warm up
7 = Could have done 3 or more reps
8 = could have done 2 more reps
9 = could have done 1 more rep
10 = I went max, trained till almost failure
We will measure our progress for our max sets only for
compound movements after each session.
Don’t worry, you can write it after each session on this
document itself ;)
CHAPTER 05
THE WORKOUT PLAN!
DISCLAIMER
The ideas, concepts, and opinions expressed in this e-book are
intended to be used for educational purpose. The information
contained in this book should by no means be considered a
substitute for the advice of a qualified medical professional, who
should always be consulted before beginning any diet, exercise
or training program.
If you have any ailments or physical conditions, you should

consult a doctor before starting any diet/exercise plan. The
author of this book will assume no responsibility for any injuries
suffered or damages or losses incurred during or as a result of
following the exercises or diet mentioned in this book.
If at any point during your workout/diet you begin to feel dizzy

or have any physical discomfort, please stop immediately.
17
Rules before
following this plan
On the next page, write down your 1RM (1 rep max),
i.e. the amount of weight with which you can do only
one rep currently for each compound movement.
This is a 12 week program, we will have light weeks as
well as heavy weeks. Week 1, 2, 5, and 9 will be light.
By the end of 9 weeks, you should be easily able to do
2-4 reps x 2-3 sets of your current 1RM.
On 11th week, you can try out any weight between
1.05-1.1 times of your current 1 RM.
For example, if you are able to currently lift 150KG in
deadlifts, you should be easily able to lift around
157.5-165 KG by the end of 11th week.
You can swap accessory exercises but
can’t change the compound exercises.
Take proper diet and sleep at least 7-8
hours per day.
Weight percentage on main lifts can
be moved up but not down.
You can decrease number of reps,
but not weight for any main lift.
@TheLeanProgrammer
18
Write down your

1Rep Max
IMPORTANT - I follow “sumo deadlifts” as my main
deadlift style, but also train for conventional. If you do
follow conventional as your style, replace the conventional
with sumo days in the upcoming workout program.
Write down your 1 rep max for the following exercises

below. 1 Rep max is the amount of weight with which you
can only do 1 rep of these exercises.
Sumo Deadlifts -
Conventional Deadlifts -
Barbell Back Squats -
Barbell Front Squats -
Bench Press -
@TheLeanProgrammer
19
Sample Scenario
I’ve written a sample scenario for ease of understanding -
Sumo Deadlifts - 150 Kg
Conventional Deadlifts - 140 Kg

Barbell Back Squats - 100 Kg
Barbell Front Squats - 50 Kg
Bench Press - 80 Kg
These were some random stats I wrote.

After following this 12 weeks program, your main lifts will
increase by at least 1.05 - 1.1 RM, and you will be able to
do 2-4 reps of your current 1 RM if you follow this
consistently.
In the above scenrio, the person can get the new

strength for Sumo deadlift around160Kg, Back squats
around 110 Kg and Bench press around 87.5 Kg.
@TheLeanProgrammer
20
!! IMPORTANT !!
DON’T FORGET TO DO DYNAMIC
STRETCHING/WARMUP/MOBILITY
BEFORE WORKOUT AND STRETCH
AFTER EACH WORKOUT
ALSO, DURING COMPOUND LIFTS, YOU

ARE ALLOWED TO TAKE BIG GAPS (2-5
MINS) BETWEEN SETS
WEIGHTS ARE MENTIONED IN % RM

50% MEANS 50% OF YOUR 1REP MAX
YOU CAN REPLACE THE ACCESSORY

WORKOUTS ACCORDING TO YOUR
CHOICE, BUT YOU CANNOT REPLACE
THE COMPOUND LIFT ON ANY DAY!
@TheLeanProgrammer
21
WEEK #1
Light weight, but lots of exercises to get you in shape for upcoming
weeks!
Day 1:
Exercise Sets/Reps
Warmup: 1x12 empty rod
Sumo Deadlift
(conventional if you don’t do sumo) Working set: 8 reps at 30%, 6 at 50%
Main set: 5 sets x 5-7 reps at 60%
Snatch Grip RDL 3 x 10 (light weight)
Chin Ups (can be assisted) 3x8
Lat pulldowns 2 x 12, 2 x 10
Bend over rows, barbell curl (superset) 12, 10, 8, 6 reps (adjust weight)
T-bar rows (optional)
Planks 2 x 30-45 seconds
Rate your compound lift today (RPE) -
@TheLeanProgrammer
22
WEEK #1
Day 2:
Exercise Sets/Reps
Pull Ups (can be assisted) 4x8
Bench Press Working set: 8 reps at 30%, 6 at 50%
Dips (weighted dips, if possible) 3-4 sets
DB Lateral Raises 2 x 12, 2 x 10 (adjust weight)
DB Front Raises 2 x 12, 2 x 10 (adjust weight)
Overhead Press (optional, light weight)
Hanging Leg Raises 4 x 10 (optional)
@TheLeanProgrammer
23
WEEK #1
Day 3:
Exercise Sets/Reps
Back Squats Working set: 8 reps at 30%, 6 at 50%
Leg Press 3-4 sets, auto regulated
Back Extension 4 x 10
Hip thrust 2 x 12, 2 x 10 (adjust weight)
Leg Extension (optional)
Ab Wheel Roll-outs 4 x 10 (optional)
Day 4: REST
@TheLeanProgrammer
24
WEEK #1
Day 5:
Exercise Sets/Reps
Conventional Deadlift (or Sumo, if you

did conventional on Day 1) Working set: 8 reps at 30%, 6 at 50%
Warmup 12 reps, working set 10 reps

Military press
Main set: 3 sets of 3 reps at 60-70%
DB Side Raises 2 x 12, 2 x 10 (adjust weight)
Pendlay Row (optional)
Cable Crunches 4 x 10
@TheLeanProgrammer
25
WEEK #1
Day 6:
Exercise Sets/Reps
Diamond Pushups auto-regulated, 4 sets
Close Grip Bench Press Working set: 8 reps at 30%, 6 at 50%
Zottman Curls 4 x 10
Hammer Curls 3 x 12
Rope Pushdown 3 x 12
Reverse Grip Tricep Pushdowns (optional)
Cardio 10 minutes (optional)
Day 7: REST
@TheLeanProgrammer
26
HOW WAS WEEK 1?

LOVED THE WORKOUT?
I DID A LOT OF HARD WORK PREPARING
THIS, DO SHARE THIS WITH YOUR
FRIENDS!
@TheLeanProgrammer
27
WEEK #2
Second week will be identical to first except for an increase in
intensity and volume.
Day 1:
Exercise Sets/Reps
Sumo Deadlift
Back Extensions 4 x 10 (auto regulated)
Cable Woodchoppers 3 x 10-12
@TheLeanProgrammer
28
WEEK #2
Day 2:
Exercise Sets/Reps
Dips (weighted dips, if possible) 3-4 sets, auto regulated
DB Incline Press 3 x 12
Crunches 4 x 10 (optional)
@TheLeanProgrammer
29
WEEK #2
Day 3:
Exercise Sets/Reps
Bulgarian Split Squats 2 x 12, 2 x 10 (adjust weight)
Leg Extension 3 x 12
Leg Curl Optional
Lying Leg Lifts 4 x 10 (optional)
Day 4: REST
@TheLeanProgrammer
30
WEEK #2
Day 5:
Exercise Sets/Reps


Barbell Front Squats
Main set: 3 sets of 3 reps at 65%
Rear Delt Flyes 4 x 10
Hanging Oblique Knee Raises 4 x 20 (optional)
@TheLeanProgrammer
31
WEEK #2
Day 6:
Exercise Sets/Reps
Preacher Curls 4 x 10
Hammer Curls 3 x 12
Skull Crushers (optional)
Wrist Curls 3 x 12
Cardio/HIIT 10 minutes (optional)

Day 7: REST
@TheLeanProgrammer
32
TIME FOR A SNAP!

PROGRESS SELFIE IS IMPORTANT, IT
GIVES YOU SELF-CONFIDENCE OVER TIME
TAKE A MIRROR SELFIE, PUT A STORY
ON INSTAGRAM AND TAG ME!
@TheLeanProgrammer
33
WEEK #3
If you stay consistent till here, you will start seeing insane results. This
week we will cross 70% and also focus a lot on hypertrophy.
Day 1:
Exercise Sets/Reps
Working set: 8 reps at 35%, 6 at 55%

Sumo Deadlift
(Conventional if you don’t do sumo)
Main set: 5 sets x 5 reps at 70%
Back off: 2 sets, 12 reps 55%
Lat pulldowns 2 x 12, 2 x 10 (adjust weight)
Cable Rows 2 x 12, 2 x 10
DB Bent over Rows, DB curl (superset) 12, 10, 8, 6 reps (adjust weight)
DB/Barbell Shrugs 3 x 12
Renegade Rows 3 x 10-12
@TheLeanProgrammer
34
WEEK #3
Day 2:
Exercise Sets/Reps
Push Ups 3 x 10

Bench Press
Back off set: 2 sets x 12 reps at 55%
V-Tucks 4 x 10 (optional)
@TheLeanProgrammer
35
WEEK #3
Day 3:
Exercise Sets/Reps

Back Squats
Leg Curl Optional
Calf Raises 2 x 12, 2 x 10 (adjust weight)
Glute Bridges 4 x 10 (optional)
Day 4: REST
@TheLeanProgrammer
36
WEEK #3
Day 5:
Exercise Sets/Reps

Seated Dumbbell Press 3 x 12
DB Lateral Raises 12, 10, 8 reps (adjust weight)
DB Front Raises 12, 10, 8 reps (adjust weight)
Cable Face Pull 4 x 10
Reverse Flyes 3 x 12
Side Leg Raises (optional)
@TheLeanProgrammer
37
WEEK #3
Day 6:
Exercise Sets/Reps
Barbell Bicep Curls 3 x 12
Hammer Curls 3 x 12
21s bicep curls 3 sets
Wrist Curls 3 x 12
Skull Crushers 3 x 12
Tricep Kickbacks 3 x 10
Day 7: REST
@TheLeanProgrammer
38
!! HAVE FUN !!
YOU DON’T NEED TO FOLLOW THIS ROUTINE

WORD BY WORD, YOU CAN REPLACE
ACCESSORY EXERCISES AS YOU LIKE.
DON’T REPLACE THE COMPOUND LIFTS!
@TheLeanProgrammer
39
WEEK #4
Now this is the week when we start doing heavy work, Till now we’ve
built a solid foundation, upcoming few weeks will be strength oriented
Day 1:
Exercise Sets/Reps

Sumo Deadlift
Back off set: 2 sets, 12 reps at 60%
Any 3 accessory exercises auto-regulated
Reverse Crunches 4 x 12 (optional)
Day 2: REST
@TheLeanProgrammer
40
WEEK #4
Day 3:
Exercise Sets/Reps

Bench Press
5 x 10 at 50%
Close Grip Bench Press
2 x 5 at 65%
@TheLeanProgrammer
41
WEEK #4
Day 4:
Exercise Sets/Reps

Back Squats
Snatch Grip RDL 4 x 10
Leg Press 2 x 12, 2 x 10 (adjust weight)
Leg Curl Optional
Day 5: REST
@TheLeanProgrammer
42
WEEK #4
Day 6:
Exercise Sets/Reps


Barbell Overhead Press
Day 7: REST
@TheLeanProgrammer
43
HOW WAS WEEK 4?

LOVED THE WORKOUT?
FRIENDS!
@TheLeanProgrammer
44
WEEK #5
I’m proud of you that you are lifting heavy from past 2 weeks, but it’s
important to keep some weeks light for recovery. This is one of them!
Day 1:
Exercise Sets/Reps
Sumo Deadlift - 2s pause below the

knee Working set: 8 reps at 30%, 6 at 50%
Pull Ups 3x8
Mountain Climbers 2 x 30-45 seconds
@TheLeanProgrammer
45
WEEK #5
Day 2:
Exercise Sets/Reps
Bench Press (2s paused) Working set: 8 reps at 30%, 6 at 50%
Barbell Incline Bench Press 3 x 12
@TheLeanProgrammer
46
WEEK #5
Day 3:
Exercise Sets/Reps
Back Squats (2s paused) Working set: 8 reps at 30%, 6 at 50%
Overhead Press 5 sets x 6 reps at 65%
Rear Delt Flyes 2 x 12, 2 x 10 (adjust weight)
Cable Woodchoppers 4 x 15 (optional)
Day 4: REST
@TheLeanProgrammer
47
WEEK #5
Day 5:
Exercise Sets/Reps
Conventional Deadlift (2s Paused) Working set: 8 reps at 30%, 6 at 50%

Front Squats
Seated Russian Twists (optional)
@TheLeanProgrammer
48
WEEK #5
Day 6:
Exercise Sets/Reps
Zottman Curls 4 x 10
Hammer Curls 3 x 12
Reverse Grip Tricep Pushdowns 3 x 12
Day 7: REST
@TheLeanProgrammer
49
TIME FOR A SNAP!

PROGRESS SELFIE IS IMPORTANT, IT
GIVES YOU SELF-CONFIDENCE OVER TIME
TAKE A MIRROR SELFIE, PUT A STORY
ON INSTAGRAM AND TAG ME!
@TheLeanProgrammer
50
WEEK #6
Since last week was light, this week, we are going to go heavy + focus a
lot on hypertrophy.
Day 1:
Exercise Sets/Reps
Sumo Deadlift
(Conventional if you don’t do sumo) Working set: paused 8 at 35%, 6 at 55%
Conventional Deadlift (paused) 2 sets, 10 reps 65%
Pull ups 4x8
Cable Rows 2 x 12, 2 x 10
DB/Barbell Shrugs 3 x 12
Renegade Rows 3 x 10-12
@TheLeanProgrammer
51
WEEK #6
Day 2:
Exercise Sets/Reps

Bench Press
Back off (paused): 2 x 10 reps at 65%
Weighted Dips 3-4 sets, auto regulated
Overhead Press 5 x 5 sets at 70%
@TheLeanProgrammer
WEEK #6
Day 3:
Exercise Sets/Reps
Back Squats Working set paused: 8 at 35%, 6 at 55%
Main set: 5 sets x 5 reps at 77.5%
Front Squats 2 sets x 12 reps at 60%
Walking Lunges 3 sets till failure
Calf Raises 2 x 12, 2 x 10 (adjust weight)
Russian Twists (optional)
Day 4: REST
@TheLeanProgrammer
WEEK #6
Day 5:
Exercise Sets/Reps

Conventional Deadlift
Main set: 5 sets x 3-5 reps at 77.5%
Back off: 2 sets, 12 reps at 65%
Incline Barbell Press 3 x 12 (optional)
Floor Press 4 x 10
DB Lateral Raises 12, 10, 8 reps (adjust weight)
DB Side Raises 12, 10, 8 reps (adjust weight)
Reverse Flyes 3 x 12
Side Leg Raises (optional)
@TheLeanProgrammer
WEEK #6
Day 6:
Exercise Sets/Reps
Diamond Pushups 4 sets
Barbell Bicep Curls 3 x 12
Hammer Curls 3 x 12
21s bicep curls 3 sets
Wrist Curls 3 x 12
Day 7: REST
@TheLeanProgrammer
55
!! DO IT RIGHT !!
MUSCLES ARE MADE IN KITCHEN AND
ON BED. IT’S IMPORTANT TO TAKE
PROPER DIET AND SLEEP.
THIS IS YOUR REMINDER!
DON’T OVERDO IT
@TheLeanProgrammer
WEEK #7
We will spend a lot of weeks in the range 80-90%. This is where most
strength development will happen
Day 1:
Exercise Sets/Reps

Sumo Deadlift
Pull Ups 3x8
T-Bar rows (optional)
@TheLeanProgrammer
WEEK #7
Day 2:
Exercise Sets/Reps

Bench Press
Back off: 2 sets, 12 reps 65%
Barbell Incline Bench Press 3 x 12
Overhead Press 5 x 3 reps at 75%
Pull ups 5x8
Cable Woodchoppers 4 x 10 (optional)
@TheLeanProgrammer
WEEK #7
Day 3:
Exercise Sets/Reps
Front Squats 2 sets x 12 reps at 65%
Back Extension 2 x 12, 2 x 10 (adjust weight)
Bulgarian Split Squats 12, 10, 8 reps (adjust weight)
Leg Curl (optional)
Day 4: REST
@TheLeanProgrammer
WEEK #7
Day 5:
Exercise Sets/Reps

Conventional Deadlift (2s Paused)
Back off: 2 sets, 12 reps at 65%
Lat Pull down 3 x 12
Incline Dumbbell Rows 2 x 12, 2 x 10 (adjust weight)
Cable Rows (optional)
Hanging Leg Raise 5 x 10
@TheLeanProgrammer
WEEK #7
Day 6:
Exercise Sets/Reps
Hammer Curls 3 x 12
Ez-bar curl (wall supported) 4 x 10
Wrist Curls 4 x 12
DB Tricep extension (optional)
Day 7: REST
@TheLeanProgrammer
61
!! DRINK WATER !!
DON’T FORGET THE IMPORTANCE OF
WATER WHILE WORKING OUT, AND EVEN
THROUGHOUT THE DAY. ESPECIALLY IF
YOU ARE ON CREATINE.
DRINK AT LEAST 3 LITRES OF WATER/DAY
@TheLeanProgrammer
WEEK #8
This is the last heavy week before we max out on Squats. Be ready, we
are almost there!
Day 1:
Exercise Sets/Reps

Sumo Deadlift
Back off set: 2 sets, 12 reps at 60-65%
Meadow Rows 3 x 12
Wide Grip Seated Rows 12, 10, 8, 6 reps (adjust weight)
Bent Over Rows, Bicep Curls (superset) 12, 10, 8, 6 reps (adjust weight)
Renegade Rows 4 x 12 (optional)
@TheLeanProgrammer
WEEK #8
Day 2:
Exercise Sets/Reps

Bench Press
Back off: 2 sets x 10 reps at 60-65%
Decline Barbell Bench Press 12, 10, 8 reps (adjust weight)
Incline Barbell Bench Press 12, 10, 8 reps (adjust weight)
Dips (bodyweight) 3-4 sets
@TheLeanProgrammer
WEEK #8
Day 3:
Exercise Sets/Reps

Back Squats
Back off: 2 sets x 12 reps at 60-65%
Bulgarian Split Squats 4 x 10 (adjust weight)
Sissy Squats (optional)
Day 4: REST
@TheLeanProgrammer
WEEK #8
Day 5:
Exercise Sets/Reps


@TheLeanProgrammer
WEEK #8
Day 6:
Exercise Sets/Reps
Dumbbell Bicep Curls 4 x 10
Hammer Curls 3 x 12
Concentration Curls 4 x 10
Wrist Curls 4 x 12
DB Triceps extension 3 x 12
Diamond Push ups (optional)

@TheLeanProgrammer
67
! GROW TOGETHER !
IF YOU ARE FACING ISSUES WITH
CONSISTENCY, IT’S A GOOD IDEA TO
FIND A GYM PARTNER.
DO THIS ROUTINE WITH THEM.
@TheLeanProgrammer
WEEK #9
I’m proud of you that you are lifting heavy from past few weeks. We
spent a considerable amount of time in 80-90%, now it’s important to
do a light week for recovery before we go for our PR next week 😉
Day 1:
Exercise Sets/Reps

Sumo Deadlift - 2s pause below the
knee
Without pause: 2 sets x 7 reps at 65%
Snatch Grip RDL 3 sets, 10 reps at 50%
Pull Ups 3x8
Windshield wipers 2 x 30-45 seconds
@TheLeanProgrammer
WEEK #9
Day 2:
Exercise Sets/Reps
Bench Press (2s paused) Working set: 8 reps at 30%, 6 at 50%
Overhead Presses 3 x 12
Incline DB Press 12, 10, 8, 6 reps (adjust weight)
Hanging Oblique Knee Raises 4 x 10 (optional)
Cable Side Crunches 4 x 10 (optional)
@TheLeanProgrammer
WEEK #9
Day 3:
Exercise Sets/Reps
Hack Squats 4 x 10 (light-medium weight )
Single-Leg Press 3-4 sets (light-medium weight)
Walking Lunges (optional)
Glute Bridges (optional)
Day 4: REST
@TheLeanProgrammer
WEEK #9
Day 5:
Exercise Sets/Reps
Pallof Press (optional)
Conventional Deadlift (2s Paused) Working set: 8 reps at 30%, 6 at 50%
Farmer’s Walks auto-regulated
Lat pulldown Main set: 3 sets of 3 reps at 60-70%
Bent over row + bicep curls (superset) 12, 10, 8, 6 reps (adjust weight)
Incline Dumbbell Rows 3 x 12 (light-medium weight)
Barbell/DB Shrugs 4 x 12
Box Jumps (optional)
@TheLeanProgrammer
WEEK #9
Day 6:
Exercise Sets/Reps
Hammer Curls 3 x 12
EZ Bar Curls 3 x 12
Overhead Tricep Extension (optional)
Dragon Flags or Lying Leg Lifts (optional)

@TheLeanProgrammer
73
BORED OF REST DAY?

I UNDERSTAND THAT REST DAYS CAN BE
BORING, BUT THEY ARE SUPER
IMPORTANT. BUT, IF YOU JUST CAN’T
ACCEPT A REST DAY, TRY SWIMMING.
IT’S BETTER THAN CARDIO ;)
@TheLeanProgrammer
WEEK #10
All your efforts from past few weeks are about to pay off now! This
week, we will target a PR in squats!
Day 1:
Exercise Sets/Reps
Working set: 8 at 40%, 6 at 60%, 4 at 75%

Back Squats
PR: Go 1RM or beyond for 1 rep, 2-3 sets
Back off set: 2 reps 90%, 2 x 4 reps 80%,
Bulgarian Split Squats 4 x 10
Leg Curl Optional
Calf Raises 4 x 10 (optional)
Day 2: REST
@TheLeanProgrammer
WEEK #10
Day 3:
Exercise Sets/Reps

Sumo Deadlift
Pull-Ups/Chin-Ups 4x8
Rack Pulls 2 sets at 80%
Face Pulls (optional)
Single-Arm Dumbbell Rows 3 x 12
Cable Rows + Bicep Curl (superset) 12, 10, 8, 6 reps (adjust weight)
@TheLeanProgrammer
WEEK #10
Day 4:
Exercise Sets/Reps

Bench Press
Main set: 5 sets x 3 reps at 82.5%
5 x 10 at 50%
Close Grip Bench Press
2 x 5 at 65%
Hanging Leg Raise 4 x 10 (optional)
Day 5: REST
@TheLeanProgrammer
WEEK #10
Day 6:
Exercise Sets/Reps


Bent over row + Bicep curls (superset) 12, 10, 8, 6 reps (adjust weight)
Flutter Kicks 4 x 45 seconds (optional)
@TheLeanProgrammer
78
SNAP-TACULAR PR
I’M SURE IF YOU FOLLOWED THIS PLAN
RELIGIOUSLY, YOU WERE ABLE TO HIT A
PR IN SQUATS LAST WEEK.
RECORD A VIDEO OR TAKE SELFIE, PUT
A STORY ON INSTAGRAM AND TAG ME!
@TheLeanProgrammer
WEEK #11
This is the final heavy week in this 12 week program. We will aim for
both deadlift and Bench PR in this week. All the best champion!
Day 1: REST
Day 2:
Exercise Sets/Reps

Sumo Deadlift (or, conventional, if
conventional is your style)
PR: 100% or beyond for 1 rep, 2-3 sets
Pull-Ups/Chin-Ups 4x8
Lat Pulldown Variations auto-regulated
Cable Rows 3 x 12
Single-Arm Dumbbell Rows 3 x 12
Cable Rows + Bicep Curl (superset) 12, 10, 8, 6 reps (adjust weight)
Hanging Knee Raises 4 x 12 (optional)
@TheLeanProgrammer
WEEK #11
Day 3: REST
Day 4:
Exercise Sets/Reps

Bench Press
PR: 100% or beyond for 1 rep, 2-3 sets
Overhead Press 4 x 10 (light-medium weight)
DB Side Raise 4 x 12
DB Front Raise 4 x 12
Cable Face Pull 3 x 12 (optional)
Rear Delt Flyes 3 x 12 (optional)
@TheLeanProgrammer
WEEK #11
Day 5:
Exercise Sets/Reps
Back Squats Working set: 8 at 40%, 6 at 60%
Main set: 5 x 3 reps at 80%
Front Squats 4 x 10 reps at 60%
Leg Curl Optional
Calf Raises 4 x 10 (optional)
V-Tucks 8 x 20 reps (optional)
@TheLeanProgrammer
WEEK #11
Day 6:
Exercise Sets/Reps
Cable Curls 4 x 10
Ez Bar Curls 3 x 12
Reverse grip cable curls 3 x 12
Wrist Curls 3 x 12
Bench Tricep Dips (optional)
@TheLeanProgrammer
83
CRUSHED YOUR PR?

LOVED THE WORKOUT?
FRIENDS!
@TheLeanProgrammer
WEEK #12
You CRUSHED your workout plan, and I’m PROUD of you! This is the
final week of the 12 week INSANE GAINS program, we keep this as a
light week to allow your body to recover from all efforts in past weeks.
Day 1:
Exercise Sets/Reps
Sumo Deadlift
Planks 2 x 30-45 seconds
@TheLeanProgrammer
WEEK #12
Day 2:
Exercise Sets/Reps
Overhead Press (optional, light weight)
@TheLeanProgrammer
WEEK #12
Day 3:
Exercise Sets/Reps
Hip thrust 2 x 12, 2 x 10 (adjust weight)
Ab Wheel Roll-outs 4 x 10 (optional)
Day 4: REST
@TheLeanProgrammer
WEEK #12
Day 5:
Exercise Sets/Reps


Military press
Cable Crunches 4 x 10
@TheLeanProgrammer
WEEK #12
Day 6:
Exercise Sets/Reps
Hammer Curls 3 x 12
Reverse Grip Tricep Pushdowns (optional)
@TheLeanProgrammer
Restart the
cycle!
Write down your new 1 RMs on the
next page and restart the cycle again
based on your new 1 RMs.
90
Write down your

1Rep Max
Sumo Deadlifts -
Conventional Deadlifts -
Barbell Back Squats -
Barbell Front Squats -
Bench Press -
I’M PROUD OF YOU THAT YOU REACHED HERE!
@TheLeanProgrammer
CHAPTER 07
RECOVERY AND INJURY
PREVENTION
The Vital Role of Rest and Recovery
Rest is when your body repairs and rebuilds muscle
tissues damaged during intense workouts.
It allows the central nervous system to recover from the
stress of lifting heavy weights.
Without adequate recovery, you risk overtraining, which
can lead to injury, burnout, and stagnation.
Recovery also helps regulate hormones, including cortisol
and testosterone, crucial for muscle growth.
Lack of rest can lead to performance plateaus or even
regression.
It hinders your ability to lift heavier weights and make
strength gains.
SLEEP IS THE ULTIMATE PED ;)
Sleep: The Ultimate
Performance Enhancer!
During deep sleep, the body releases growth hormone,
vital for recovery and muscle repair.
Muscle protein synthesis is most active during sleep,
promoting muscle growth.
Aim for 7-9 hours of quality sleep each night.
Consistency in sleep patterns is key for optimal recovery.
Maintain a cool, dark, and quiet sleeping space.
Minimize screen time before bed, as blue light can
disrupt sleep.
Short power naps (20-30 minutes) during the day can
enhance alertness and mood, but they are not a
substitute for a quality sleep at night.
Active Recovery Techniques
Low-intensity activities like walking or cycling can

increase blood flow and reduce muscle soreness.
Mobility exercises before workout improve joint health
and range of motion.
Stretching post workout helps alleviate muscle tightness
and reduces the risk of injury.
Foam rolling can release muscle knots and improve
tissue quality.
It's especially beneficial for addressing trigger points and
improving flexibility.
Yoga and Pilates can help you build flexibility, core
strength and relax your mind and body.
Injury Prevention Tips
Warming up prepares your body for exercise, increasing

blood flow and joint lubrication.
Cooling down aids in the removal of metabolic waste
and reduces post-workout stiffness.
Identify and address muscle imbalances to prevent
injuries related to overtraining.
Strengthening accessory muscles can provide added
stability during compound lifts.
Gradually increase weights and intensity to avoid
sudden strain.
Incorporate variety in your training to prevent
repetitive stress injuries.
Listen to your body.

When your mind says no, DO IT!
When your body says no, DON’T DO IT
CHAPTER 08
MENTAL FORTITUDE
The Power of Positivity
A positive mindset isn't just about smiling through your
workouts; it's about how you perceive challenges and
setbacks. A positive outlook can boost motivation, resilience,
and ultimately, your success.
Challenge Negative Thoughts: Replace doubts with

affirmations and constructive thinking
Surround Yourself with Inspiration: Seek out
supportive friends, coaches, or communities that share
your goals and values.
Focus on Present: Don’t think about the end goal a lot,
it’s just you and your workout today. That’s it!
Inspire Others: Keep going, and with your discipline you
can inspire those who inspire you.
Staying Consistent Through Challenges
The Value of Acknowledgement:
Embrace Small Wins: Celebrate even minor milestones. These
victories build confidence and sustain motivation.
Positive Self-Talk: Replace self-doubt with self-encouragement.
Acknowledge your effort and progress regularly.
Rewards and Reinforcement:

Incentivize Progress: Set rewards for reaching specific goals.
These incentives can maintain your motivation and sense of
accomplishment.
Positive Reinforcement: Positive feedback from peers and
coaches reinforces your commitment.
Sharing Success:
Inspire Others: Sharing your achievements within your fitness
community can motivate others and create a positive feedback
loop..
Be Social: Put your progress on Instagram. Feel free to tag me
(@TheLeanProgrammer) so that I can share your progress with
more people.
99
I WISH YOU ALL

THE BEST!
KEEP WORKING HARD, AND DON’T FORGET
THAT YOUR MENTOR,
@THELEANPROGRAMMER IS HERE FOR YOU.
FEEL FREE TO REACH OUT TO ME ANYTIME.
@TheLeanProgrammer
INSANE
GAINS
YOUR PERFECT WORKOUT PLAN FOR
POWERLIFTING AND BODYBUILDING
BY THE LEAN PROGRAMMER

Insane Gains - Complete Workout Plan

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INSANE

Chapter 01 MY OWN JOURNEY

Chapter 02 POWERLIFTING & BODYBUILDING

Chapter 03 WHY NOT BOTH?

Chapter 04 TERMS YOU NEED TO KNOW

Chapter 05 HOW TO MEASURE PROGRESS

Chapter 06 MY WORKOUT PLAN

Chapter 08 MENTAL FORTITUDE

READ THIS BEFORE

I will share my results of following this plan in the

You know proper form of exercises and NOT a

This plan will work ONLY if you give yourself

If you are not prepared to listen to your body,

Lost 3.2% fat percentage

Bodybuilding = Sculpting each part of your physique so that

The 3 pillars of bodybuiding

Powerlifters strive to maximize their strength and

The 3 pillars of powerlifting

However, I am here to challenge that notion. Why choose

Synergy between both

Inclusion of powerlifting exercises allows for progressive

In short, doing both together in a specific way will help you

Nutrition and Rest are the most

It’s crucial not to over-train, otherwise not only do you risk

Eat protein rich meals multiple times in a day and rest at

We measure progress in RPE (Rate of Perceived Exertion). It’s a

If you have any ailments or physical conditions, you should

If at any point during your workout/diet you begin to feel dizzy

Write down your

Write down your 1 rep max for the following exercises

I’ve written a sample scenario for ease of understanding -

Sumo Deadlifts - 150 Kg

Conventional Deadlifts - 140 Kg

These were some random stats I wrote.

In the above scenrio, the person can get the new

ALSO, DURING COMPOUND LIFTS, YOU

WEIGHTS ARE MENTIONED IN % RM

YOU CAN REPLACE THE ACCESSORY

Warmup: 1x12 empty rod

Main set: 5 sets x 5-7 reps at 60%

Snatch Grip RDL 3 x 10 (light weight)

Chin Ups (can be assisted) 3x8

Lat pulldowns 2 x 12, 2 x 10

T-bar rows (optional)

Planks 2 x 30-45 seconds

Rate your compound lift today (RPE) -

Pull Ups (can be assisted) 4x8

Warmup: 1x12 empty rod

Bench Press Working set: 8 reps at 30%, 6 at 50%

Main set: 5 sets x 5-7 reps at 60%

Dips (weighted dips, if possible) 3-4 sets

DB Lateral Raises 2 x 12, 2 x 10 (adjust weight)

DB Front Raises 2 x 12, 2 x 10 (adjust weight)

Overhead Press (optional, light weight)

Hanging Leg Raises 4 x 10 (optional)

Rate your compound lift today (RPE) -

Warmup: 1x12 empty rod

Back Squats Working set: 8 reps at 30%, 6 at 50%

Main set: 5 sets x 5-7 reps at 60%

Leg Press 3-4 sets, auto regulated

Hip thrust 2 x 12, 2 x 10 (adjust weight)

Leg Extension (optional)

Ab Wheel Roll-outs 4 x 10 (optional)