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Known for her athletic physique and overall aesthetic, Sophie Van Oostenbrugge has made quite an impact in the fitness industry. 

Many people are curious about what exactly goes into her Gains By Brains workout routine and diet Sophie uses to maintain her look year-round. 

As a personal trainer and nutritionist, I’m going to take you through everything to see if the Gains By Brains founder can inspire some new daily habits. 

It can be tempting to just copy an influencer’s routine exactly. However, let’s focus on simply enhancing your own routine to make it more realistic and sustainable.

Sophie Van Oostenbrugge Current Bio And Stats

Sophie started sharing her fitness journey back in 2017. Since then, she has gained millions of fans on Instagram and YouTube. 

It’s where she started her business, Gains By Brains, through which she provides education, workout videos, and fitness programs.

  • Age: 28
  • Height: 5’5”
  • Weight: an estimated 115 pounds
  • Birthday: February 6, 1994
  • Occupation: fitness influencer and business owner
  • Retired/Active: active

What is the Gains By Brains workout routine?

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Gains By Brains workout routine

The Gains By Brains workout routine consists of four days in the gym and one to two days in Brazilian Jiu-Jitsu classes.

Sophie has also illustrated her workouts in great detail in her Gains by Brains workout guide, which can be purchased on her website.

Gains By Brains Macro Calculator

gains by brains macro calculator

Sophie says that she typically doesn’t track her calories, preferring a more relaxed nutritional approach. 

However, she likes to know how much protein, fats, and carbohydrates are in foods she regularly consumes.

The average person is unable to make these estimations without years of practice. So, whether you want to gain muscle, maintain your current weight, or lose fat, start tracking your macronutrients.

To give you a general idea of what your numbers should be, plug some of your information into the Gains By Brains calorie calculator! 

Sophie Van Oostenbrugge Workout Fundamentals 

Read More: Kaley Cuoco Workout Routine

gains by brains workout guide

Sophie’s Gains By Brains workout regimen is fairly consistent. She is strict with staying regular with her routine to ensure that she sees the results she desires on time.

She typically exercises first thing in the morning and is active five to six days a week. 

Depending on her current goal, this combination of weekly workouts can help her work on either building muscle or leaning out.

Sophie Van Oostenbrugge Workout Routine

Sophie Van Oostenbrugge Workout Routine

Sophie says she goes to the gym four days a week and engages in an upper/lower body split. 

These workouts also include diligent stretching as well as walking on the treadmill or doing stairs for cardio.

She also does Brazilian Jiu-Jitsu one to two times a week. 

And, of course, she gets plenty of exercise when she films at-home workout videos for her YouTube channel!

Sophie Van Oostenbrugge Workout Plan 

Upper body gym workout + walk on an incline for 30 minLower body gym workout + stairs for 20 minBrazilian Jiu-Jitsu classUpper body gym workout + walk on an incline for 30 minLower body gym workout + stairs for 20 minBrazilian Jiu-Jitsu classRest day

Upper Body Gym Workout example

Lat pulldown46, 8, 10, 12
Cable row310-12
Rear delt fly215
Seated press36-8
Seated laterals312-15
Tricep pushdown210-12
Alternating curl210-12 per side

Lower Body Gym Workout example

Leg press412, 8, 6, 15
Bulgarian split squats310-12 per side
Sissy squat212 with weight + max reps with bodyweight
Leg extension216 as you drop weight every 4 reps

Sophie Van Oostenbrugge Dieting and Food Preferences 

Overall, Sophie prefers a more laid-back approach to her diet regimen. She recognizes that nourishing the body is the most important part.

The Sophie Gains By Brains before and after transformation came from no calorie counting, restrictions, or specific diets. 

Rather, she focuses on healthy and high-protein foods to help her both fuel up and recover from her workouts.

Breakfast Food Preferences

For breakfast, Sophie prefers food high in healthy fats and proteins because they give her a good boost of energy at the beginning of the day.

Lunch Preferences

Lunch is going to consist of food that is high in protein along with a satisfying amount of healthy fats and carbs. Various veggies are also sure to be present!

Dinner Preferences

Dinner seems to be equivalent to what Sophie has for lunch. She gives an equal amount of attention to all three macronutrients, plus vegetables.

Late Night Preferences

Because she is so busy with GainsByBrains, the last meal of the day ends up being pushed to late at night. 

However, Sophie often meal preps, so she is likely to indulge in something that was planned ahead.

Snack Preferences

If Sophie is craving a sweet snack, she doesn’t appear to tell herself no because she favors balance over anything when it comes to her diet. 

Of course, the rest of the day still consists of nutritious meals that will help her reach her goals.  

Sophie Van Oostenbrugge Diet Plan 

Sophie Van Oostenbrugge diet plan

As we learned, Sophie doesn’t have a specific diet she sticks to.  Still, I created a meal plan of recipes that she is certainly a fan of and recommends!

Meal 1

Overnight oats made with ingredients such as oats, cinnamon, chia seeds, salt, protein powder, nut milk, strawberries, greek yogurt, and peanut butter.


Tortillas with green beans, potatoes, tomatoes, and other veggies with a low-calorie sauce.

Meal 2

Gnocchi bake made from gnocchi, a veggie mix, tomato sauce, chicken, olive oil, and herbs.


A small amount of dark chocolate.

Meal 3

Noodles with chicken, veggies, an egg, and tomato sauce. 

Sophie Van Oostenbrugge Supplement Preferences

Sophie Van Oostenbrugge supplement preferences

Sophie is a big fan of Women’s Best and regularly uses a few of their supplements. 

These include the following:

  • Sour Peach Candy pre-workout
  • Creatine
  • Fit whey protein powder

The pre-workout is beneficial for providing her with energy and improving blood flow during her intense workouts.

Sophie also takes creatine. Creatine helps the muscles store more water, leads to improvements in strength, and allows the muscles to recover more efficiently.

Creatine is also the most well-studied, highly-recommended fitness supplement.

Lastly, consuming protein powder after exercise can improve overall results. This is because you’re readily providing the muscle fibers with amino acids, which is the fuel they need to repair and grow.

Final Thoughts

We hope you enjoyed our overview of Sophie Van Oostenbrugge’s workout routine and diet plan!

Overall, Sophie appears to be one of the fitness influencers with the most realistic habits. She isn’t restrictive with her eating and does workouts that she enjoys. 

If you want to switch things up, she is a good person to follow.

Please comment below with your thoughts on Sophie’s routine, and don’t forget to share this article with anyone else who may find it helpful!

Frequently Asked Questions

Who is GainsByBrains?

GainsByBrains is a company created by Sophie Van Oostenbrugge, a social media influencer and fitness enthusiast.

How can I trick my brain to exercise?

While many people genuinely enjoy exercising, some people dread the idea of it. If this is you, keep in mind that exercise comes in many forms; you don’t have to stick to running and weightlifting.

You could also do things like yoga, dancing, hiking, walking your dog, playing sports, and swimming.

Additionally, it is important to keep in mind all the physical and mental benefits you will experience when you stick to a regular workout routine.

How tall is Sophie gains by brains?

Sophie Oostenbrugge, the founder of GainsByBrains, is 5’5”.

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