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BoostcampPNG

NSUNS + BLS

by issac davis

Program Description

**NSUNS + BLS** is an 8-week strength training program designed for serious lifters looking to maximize their gains. With 32 training days packed into this program, you'll experience a mix of compound and isolation exercises that target all major muscle groups, including the bench press, deadlift, and squat. Each workout is carefully structured to progressively increase intensity, ensuring you build strength and muscle effectively. Get ready to push your limits and achieve your fitness goals with this comprehensive program!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 21, 2025 05:04
  • Last Edited
    Aug 21, 2025 05:50
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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
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 2
#
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
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
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
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Front Squat (Barbell)
1
1
1
12-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
Day 2
#
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
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
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
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
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
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
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
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
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
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
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
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
3 reps
3 reps
8 reps
75%
85%
90%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
3 reps
3 reps
8 reps
75%
85%
90%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
3 reps
3 reps
8 reps
75%
85%
90%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
3 reps
3 reps
8 reps
75%
85%
90%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
3 reps
3 reps
8 reps
75%
85%
90%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
3 reps
3 reps
8 reps
75%
85%
90%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
3 reps
3 reps
8 reps
75%
85%
90%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
3 reps
3 reps
8 reps
75%
85%
90%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Concentration Curl
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Concentration Curl
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Concentration Curl
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Concentration Curl
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Concentration Curl
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Concentration Curl
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Concentration Curl
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Concentration Curl
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
60%
3
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
Day 2
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
8 Reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3 Sets
8-12 Reps
@8.5
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
AMRAP
-
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
3 Reps
3 Reps
8 Reps
75%
85%
90%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
@9
@9
@9
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Concentration Curl
3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-