nSuns_Rebuild by KSI

The purpose of this program is to build strength, hypertrophy, and muscular endurance in a single, balanced system. It integrates progressive overload, science-based intensity management, and varied rep ranges to stimulate multiple growth mechanisms. The routine is designed for intermediate to advanced lifters seeking performance and physique gains with long-term sustainability.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Preacher Curl (Barbell)

Overhead Press (Barbell)

Bench Press (Barbell)

Pull-Up (Bodyweight)

Lateral Raise (Dumbbell)

Incline Bench Press (Barbell)

Pec Fly (Dumbbell)

Rack Pull (Barbell)

Bent Over Row (Barbell)

V-Handle Tricep Pushdown (Cable)

Deadlift (Barbell)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

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