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BoostcampPNG

nSuns 4 day additional accessories only

by Peter W.
2 athletes joined

Program Description

Adding a way to track and progress accessories alongside the 4 day nSuns LP program.

Program Overview

  • Level
    Intermediate, Beginner, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 30, 2025 04:50
  • Last Edited
    Mar 15, 2026 03:30

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
20%
Biceps
13.8%
Lats
13.8%
Middle Delts
7.7%
Rear Delts
7.7%
Triceps
7.7%
Front Delts
6.9%
Chest
6.2%
Hamstrings
5.4%
Quadriceps
3.8%
Glutes
3.8%
Forearms
1.5%
Lower Back
0.8%
Abs
0.8%
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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
Pec Deck (Machine)
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-10 reps
RPE 8
2
Seated Hamstring Curl
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Face Pull
3
10-15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Face Pull
3
10-15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Face Pull
3
10-15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Face Pull
3
10-15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Face Pull
3
10-15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Face Pull
3
10-15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Face Pull
3
10-15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Face Pull
3
10-15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
2
Seated Row (Cable)
3 Sets
8-12 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
Day 2
1
Leg Extension
3 Sets
6-10 Reps
@8
2
Seated Hamstring Curl
3 Sets
6-10 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@7
4
Face Pull
3 Sets
10-15 Reps
@7
Day 3
1
Dip (Assisted)
3 Sets
6-10 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
Day 4
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@7
3
Face Pull
3 Sets
10-15 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@7