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BoostcampPNG

Lower body nsuns-type beat

by Bri D.
1 athletes joined

Program Description

personal preference, not a good program for anyone serious

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 02, 2025 02:26
  • Last Edited
    Jun 02, 2025 01:11
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Push Up
1
3
8-
10-15 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Push Up
1
3
8-
10-15 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Push Up
1
3
8-
10-15 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Push Up
1
3
8-
10-15 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Push Up
1
3
8-
10-15 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Push Up
1
3
8-
10-15 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Push Up
1
3
8-
10-15 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Push Up
1
3
8-
10-15 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
RPE 10
2
Scapular Pull-Up
3
8 reps
RPE 9
3
Hollow Hold
3
0.5-1 mins
RPE 9
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
RPE 10
2
Scapular Pull-Up
3
8 reps
RPE 9
3
Hollow Hold
3
0.5-1 mins
RPE 9
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
RPE 10
2
Scapular Pull-Up
3
8 reps
RPE 9
3
Hollow Hold
3
0.5-1 mins
RPE 9
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
RPE 10
2
Scapular Pull-Up
3
8 reps
RPE 9
3
Hollow Hold
3
0.5-1 mins
RPE 9
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
RPE 10
2
Scapular Pull-Up
3
8 reps
RPE 9
3
Hollow Hold
3
0.5-1 mins
RPE 9
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
RPE 10
2
Scapular Pull-Up
3
8 reps
RPE 9
3
Hollow Hold
3
0.5-1 mins
RPE 9
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
RPE 10
2
Scapular Pull-Up
3
8 reps
RPE 9
3
Hollow Hold
3
0.5-1 mins
RPE 9
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
RPE 10
2
Scapular Pull-Up
3
8 reps
RPE 9
3
Hollow Hold
3
0.5-1 mins
RPE 9
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
3
Push Up
1 Set
3 Sets
8-
10-15 Reps
@7
@7
Day 3
1
Dead Hang
3 Sets
0.5-1 mins
@10
2
Scapular Pull-Up
3 Sets
8 Reps
@9
3
Hollow Hold
3 Sets
0.5-1 mins
@9
4
Pull-Up (Assisted)
3 Sets
5 Reps
@10