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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 18, 2025 12:02

Summary

Unleash your lower body potential with the "Lower Body nsuns-type beat" program, a comprehensive 8-week journey designed to build strength and muscle. Training three days a week, you'll tackle a variety of barbell exercises, including squats, deadlifts, and sumo deadlifts, targeting your quads, glutes, and hamstrings. Each session is crafted to progressively challenge your limits, ensuring you see real results. Perfect for lifters looking to enhance their lower body strength from the comfort of home!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.3%
Glutes
19.6%
Hamstrings
17.7%
Abs
9.4%
Lower Back
8%
Adductors
5.6%
Upper Back
4.7%
Chest
3.5%
Lats
3.1%
Triceps
2.8%
Front Delts
2.1%
Forearms
2.1%
Biceps
1%
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4.8 Stars with 10, 000+ Ratings
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