@gainsbybrains

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Sophie van Oostenbrugge

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Sophie van Oostenbrugge is a verified account on Instagram with 2.4M followers and 2,110 posts.

Posts: 2,110
Posts
Followers: 2.4M
Followers
Following: 624
Following

Account performance

Engagement rate: 0.51%
Avg. likes per post: 11.9K
Avg. comments per post: 87
Avg. engagement per post: 12K
Posts analyzed: 12
Avg. video views: 155.4K

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Account type: Professional · Public · Verified
IGTV videos: 24
Highlight reels: 5

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Post details (12)

Likes: 7,120
Comments: 42
Views: 180.2K
Posted: May 31, 2026, 9:48 PM
Caption: what’s the CRAZIEST glute transformation you can make in 45 days?? let’s see my volume was nothing crazy (around 2-3 sets for the isolation days, and 5-6 sets for the glute days), but my training frequency extremely high. started with 3 x leg days and 3 x isolation but it was too much, so dropped it to 2 x leg days and 3 x isolation. next to that.. protein & creatine on repeat. always taking the @womensbest 100% creapure so you know what’s in it. let’s continue this experiment 🙂‍↕️🙂‍↕️ ad

Likes: 10.8K
Comments: 79
Views: 191.6K
Posted: May 10, 2026, 7:09 PM
Caption: what I eat in a day for less than 6$ but high protein & whole fooods!! I often get told that healthy eating is too expensive but it doesn’t always have to be.. you just have to pick the right things!! hope this gives some inspo 🙂‍↕️🙂‍↕️

Likes: 4,890
Comments: 40
Views: 72.4K
Posted: May 7, 2026, 4:36 PM
Caption: THIS is why your glutes are not growing 🙂‍↕️🙂‍↕️

Likes: 11.7K
Comments: 61
Views: 139.6K
Posted: Apr 30, 2026, 8:05 PM
Caption: if I could go back and do one thing differently from the beginning of my fitness journey, this would be it.. I love building glutes & getting shredded & all the physique based goals in between but the reason I train is because I want to live a healthy life for as long as possible. If that’s your goal too, cardio should be a non-negotiable. instead of just seeing cardio as a tool for fat loss, I’d implement 2 x zone 2 sessions at an easy effort of around 30 min each. probably add them at the end of any upper body work. additionally I’d do 1 x Norwegian 4 x 4 session where you switch between hard effort intervals (4 min @ 85-95% of max HR) with 3 min easy effort intervals. one of the most effective ways to build your VO2 max, which is a marker for longevity. everything is always tracked with my @whoop (ad)

Likes: 5,657
Comments: 34
Views: 93.2K
Posted: Apr 27, 2026, 6:39 PM
Caption: how to *actually* get your dream body (in 60 sec) what a trip down memory lane 😭😭

Likes: 9,805
Comments: 112
Posted: Apr 11, 2026, 12:14 PM
Caption: 10 min INTENSE ABS & DEEP CORE Workout with added resistance! here’s what I did: 1. the craziest core / neck and full body exercise (by @alanh.11 ) note: the cable paloff press is more beginner + intermediate friendly variation | 2 sets x 6-8 full reps | moving left and right equals 1 rep | 20 sec rest between sets 2. candle stick knee ins | 2 sets x 6-8 full reps | pulling left and right knee ins equals 1 rep | 20 sec rest between reps 3. weighted unassisted sit ups | 2 sets x 8-10 reps | 20 sec rest between reps 4. hanging knee ins | 2 sets x 8-10 reps | 20 sec rest between reps 5. ab rollout | 1 set x max reps 6. single leg side plank knee ins | 1 set x 6-8 reps, drop weight + max reps 7. unassisted in & out | 1 set x max reps

Likes: 20.7K
Comments: 138
Posted: Apr 1, 2026, 6:56 PM
Caption: meals I ate for fat loss + why.. it’s simple (doesn’t mean it’s easy though) if you want to get lean, you need to consume less than you burn. how much you burn depends on a variety of factors & is highly individual. but cleaning up your diet and adding more whole foods to it is usually a good starting point in managing your intake. here are some meal ideas! regardless of whether I’m gaining, maintaining or losing weight, I always take 100% creapure creatine by @womensbest (code GAINSBYBRAINS) ad

Likes: 17.6K
Comments: 124
Views: 296.9K
Posted: Mar 30, 2026, 10:13 AM
Caption: how to get that deep line in your lower back

Likes: 14.2K
Comments: 110
Posted: Mar 13, 2026, 1:32 PM
Caption: TARGET your abs from ALL angles, here’s a new 20 min ab workout that’s quite.. intense 🥹 but in a good way!! 1. weighted side plank dip: perform max reps, drop the weight and rep out. 10 sec break then switch sides 2. unassisted sit ups: 50 sec work, 10 sec rest 3. ab rollout: max reps 4. weighted in & out: 4 full reps + 4 from side to side 5. ab rotations: 50 sec, 10 sec rest 6. V-ups: 50 sec, 10 sec rest 7. unassisted in & out: 50 sec, 10 sec rest 8. straight leg raises: 50 sec, 10 sec rest 9. plank rows: 6 per side & repeat the circuit!! 😭😌

Likes: 8,857
Comments: 90
Views: 114.3K
Posted: Mar 11, 2026, 8:39 PM

Likes: 14.6K
Comments: 91
Posted: Mar 1, 2026, 6:24 PM
Caption: the second + third exercises are crazy😭 TARGET ALL area of your abs and core with this workout >> elevated leg raises - 2 x 25 incline reverse crunch - 2 x 10 incline hip lift - 2 x 10 ab rollout - 2 x max reps elevated knee ins - 2 x 25 weighted cocoons - 1 x max reps weighted twists - 1 x max reps straight leg reach up - 1 x 25 weighted side plank dip into plank dip - 1 x max rep per side

Likes: 17.3K
Comments: 117
Posted: Feb 28, 2026, 8:34 PM
Caption: what I eat to get lean 🫶🏻✨ your total calorie intake will determine whether you lose or gain weight, but what you eat influences how you feel, sleep, perform, what you look like and your energy levels. macros are important when it comes to your weight, but micros are (also) important for your health!! iso whey and creatine (100% creapure!!) by @womensbest ad

Likes: 7,120
Comments: 42
Views: 180.2K
Posted: May 31, 2026, 9:48 PM
Caption: what’s the CRAZIEST glute transformation you can make in 45 days?? let’s see my volume was nothing crazy (around 2-3 sets for the isolation days, and 5-6 sets for the glute days), but my training frequency extremely high. started with 3 x leg days and 3 x isolation but it was too much, so dropped it to 2 x leg days and 3 x isolation. next to that.. protein & creatine on repeat. always taking the @womensbest 100% creapure so you know what’s in it. let’s continue this experiment 🙂‍↕️🙂‍↕️ ad

Likes: 10.8K
Comments: 79
Views: 191.6K
Posted: May 10, 2026, 7:09 PM
Caption: what I eat in a day for less than 6$ but high protein & whole fooods!! I often get told that healthy eating is too expensive but it doesn’t always have to be.. you just have to pick the right things!! hope this gives some inspo 🙂‍↕️🙂‍↕️

Likes: 4,890
Comments: 40
Views: 72.4K
Posted: May 7, 2026, 4:36 PM
Caption: THIS is why your glutes are not growing 🙂‍↕️🙂‍↕️

Likes: 11.7K
Comments: 61
Views: 139.6K
Posted: Apr 30, 2026, 8:05 PM
Caption: if I could go back and do one thing differently from the beginning of my fitness journey, this would be it.. I love building glutes & getting shredded & all the physique based goals in between but the reason I train is because I want to live a healthy life for as long as possible. If that’s your goal too, cardio should be a non-negotiable. instead of just seeing cardio as a tool for fat loss, I’d implement 2 x zone 2 sessions at an easy effort of around 30 min each. probably add them at the end of any upper body work. additionally I’d do 1 x Norwegian 4 x 4 session where you switch between hard effort intervals (4 min @ 85-95% of max HR) with 3 min easy effort intervals. one of the most effective ways to build your VO2 max, which is a marker for longevity. everything is always tracked with my @whoop (ad)

Likes: 5,657
Comments: 34
Views: 93.2K
Posted: Apr 27, 2026, 6:39 PM
Caption: how to *actually* get your dream body (in 60 sec) what a trip down memory lane 😭😭

Likes: 9,805
Comments: 112
Posted: Apr 11, 2026, 12:14 PM
Caption: 10 min INTENSE ABS & DEEP CORE Workout with added resistance! here’s what I did: 1. the craziest core / neck and full body exercise (by @alanh.11 ) note: the cable paloff press is more beginner + intermediate friendly variation | 2 sets x 6-8 full reps | moving left and right equals 1 rep | 20 sec rest between sets 2. candle stick knee ins | 2 sets x 6-8 full reps | pulling left and right knee ins equals 1 rep | 20 sec rest between reps 3. weighted unassisted sit ups | 2 sets x 8-10 reps | 20 sec rest between reps 4. hanging knee ins | 2 sets x 8-10 reps | 20 sec rest between reps 5. ab rollout | 1 set x max reps 6. single leg side plank knee ins | 1 set x 6-8 reps, drop weight + max reps 7. unassisted in & out | 1 set x max reps

Likes: 20.7K
Comments: 138
Posted: Apr 1, 2026, 6:56 PM
Caption: meals I ate for fat loss + why.. it’s simple (doesn’t mean it’s easy though) if you want to get lean, you need to consume less than you burn. how much you burn depends on a variety of factors & is highly individual. but cleaning up your diet and adding more whole foods to it is usually a good starting point in managing your intake. here are some meal ideas! regardless of whether I’m gaining, maintaining or losing weight, I always take 100% creapure creatine by @womensbest (code GAINSBYBRAINS) ad

Likes: 17.6K
Comments: 124
Views: 296.9K
Posted: Mar 30, 2026, 10:13 AM
Caption: how to get that deep line in your lower back

Likes: 14.2K
Comments: 110
Posted: Mar 13, 2026, 1:32 PM
Caption: TARGET your abs from ALL angles, here’s a new 20 min ab workout that’s quite.. intense 🥹 but in a good way!! 1. weighted side plank dip: perform max reps, drop the weight and rep out. 10 sec break then switch sides 2. unassisted sit ups: 50 sec work, 10 sec rest 3. ab rollout: max reps 4. weighted in & out: 4 full reps + 4 from side to side 5. ab rotations: 50 sec, 10 sec rest 6. V-ups: 50 sec, 10 sec rest 7. unassisted in & out: 50 sec, 10 sec rest 8. straight leg raises: 50 sec, 10 sec rest 9. plank rows: 6 per side & repeat the circuit!! 😭😌

Likes: 8,857
Comments: 90
Views: 114.3K
Posted: Mar 11, 2026, 8:39 PM

Likes: 14.6K
Comments: 91
Posted: Mar 1, 2026, 6:24 PM
Caption: the second + third exercises are crazy😭 TARGET ALL area of your abs and core with this workout >> elevated leg raises - 2 x 25 incline reverse crunch - 2 x 10 incline hip lift - 2 x 10 ab rollout - 2 x max reps elevated knee ins - 2 x 25 weighted cocoons - 1 x max reps weighted twists - 1 x max reps straight leg reach up - 1 x 25 weighted side plank dip into plank dip - 1 x max rep per side

Likes: 17.3K
Comments: 117
Posted: Feb 28, 2026, 8:34 PM
Caption: what I eat to get lean 🫶🏻✨ your total calorie intake will determine whether you lose or gain weight, but what you eat influences how you feel, sleep, perform, what you look like and your energy levels. macros are important when it comes to your weight, but micros are (also) important for your health!! iso whey and creatine (100% creapure!!) by @womensbest ad

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