Intermediate–AdvancedFree

Nsuns + Accessories

Robert N.· May 2025

3athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

100 min

Powerlifting program nSuns combined with accessories. Very High volume. Dynamic double progression(each set has its own progression,example set 1 : 100kg x12, set 2: 100x8, set 3: 90x12, you add weigth when you reach max Number of rep for that set) on T2 Accessories and double progression(keep the same weigth on all sets, and try to complete all required reps over time )on T3 There Is not core volume , neck nor forearms, you can do those if you feel like It or if you have time. I didnt put them Simply because a workout would take too long. Dont immediately set your TM at your 100% , or you Will fail After the First week . Put around 80% and each training max session see how you performed. Each week your TM changes based on your repetition on the amrap set (this Is for T1 only) The progressions for the following week are based on how many reps you get: If you get 0-1 reps, your TM stays the same If you get 2-3 reps, your TM will increase by 5 lbs / 2.5 kg If you get 4-5 reps, your TM will increase by 10 lbs / 5.0 kg If you get more than 5 reps, your TM will increase by 15 lbs / 7.5 kg The T1 amrap set are on day 2,3,4,5 Remember to set It pretty low so that It kinda peaks at week 4 and you can deload setting It back above your previous TM. Deloading Accessories Is recommended but not necessary

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.4%

Chest

14.1%

Front Delts

12.7%

Middle Delts

Quadriceps

Hamstrings

6.6%

Glutes

6.6%

Upper Back

Lats

5.2%

Biceps

Abs

3.7%

Rear Delts

2.4%

Lower Back

2.4%

Adductors

1.9%

Forearms

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	8 reps	60%
		2	6 reps	70%
		3	4 reps	75%
		1	5 reps	70%
		1	7 reps	65%
2	Bench Press (Barbell)	1	AMRAP	60%
3	Overhead Press (Barbell)	1	6 reps	45%
		1	5 reps	55%
		1	3 reps	65%
		1	5 reps	65%
		1	7 reps	65%
		1	4 reps	65%
		1	6 reps	65%
		1	8 reps	65%
4	Barbell Row	2	8–12 reps	@8
		1	8–12 reps	@10
Superset
5A	Tricep Rope Push Down (Cable)	2	8–12 reps	@8.5
		1	8–12 reps	@10
5B	Lateral Raise (Dumbbell)	2	12–15 reps	@8.5
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5 reps	70%
		1	3 reps	75%
2	Squat (Barbell)	1	AMRAP	85%
3	Squat (Barbell)	1	3 reps	80%
		1	3 reps	77%
		1	3 reps	72%
		1	5 reps	67%
		1	5 reps	62%
4	Squat (Barbell)	1	AMRAP	57%
5	Romanian Deadlift (Barbell)	2	5–8 reps	@8
		1	5–8 reps	@10
6	Pull-Up (Bodyweight)	2	AMRAP	@8
		1	AMRAP	@10
Superset
7A	Bicep Curl (Dumbbell)	2	8–12 reps	@8.5
		1	8–12 reps	@10
7B	Leg Extension	2	12–15 reps	@8.5
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	1	5 reps	67%
		1	3 reps	77%
2	Overhead Press (Barbell)	1	AMRAP	85%
3	Overhead Press (Barbell)	1	3 reps	80%
		1	3 reps	77%
		1	3 reps	72%
		1	5 reps	67%
		1	5 reps	62%
4	Overhead Press (Barbell)	1	AMRAP	57%
5	Incline Bench Press (Barbell)	1	6 reps	35%
		1	5 reps	45%
		1	3 reps	55%
		1	5 reps	55%
		1	7 reps	55%
		1	4 reps	55%
		1	6 reps	55%
		1	8 reps	55%
6	Single Arm Row (Dumbbell)	2	8–12 reps	@8.5
		1	8–12 reps	@10
Superset
7A	Rear Delt Fly (Dumbbell)	2	12–15 reps	@8.5
		1	12–15 reps	@10
7B	Skull Crusher	2	8–12 reps	@8.5
		1	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	5 reps	67%
		1	3 reps	77%
2	Deadlift (Barbell)	1	AMRAP	85%
3	Deadlift (Barbell)	1	3 reps	80%
		1	3 reps	77%
		1	3 reps	72%
		1	3 reps	67%
		1	3 reps	62%
4	Deadlift (Barbell)	1	AMRAP	57%
5	Pull-Up (Bodyweight)	2	AMRAP	@8
		1	AMRAP	@10
6	Squat (Paused)	2	8–12 reps	@8.5
		1	8–12 reps	@10
Superset
7A	Leg Curl	2	12–15 reps	@8.5
		1	12–15 reps	@10
7B	Lateral Raise (Dumbbell)	2	12–15 reps	@8.5
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5 reps	67%
		1	3 reps	77%
2	Bench Press (Barbell)	1	AMRAP	85%
3	Bench Press (Barbell)	1	3 reps	80%
		1	5 reps	77%
		1	3 reps	72%
		1	5 reps	67%
		1	3 reps	62%
4	Bench Press (Barbell)	1	AMRAP	57%
5	Bench Press (Close Grip)	1	6 reps	35%
		1	5 reps	45%
		1	3 reps	55%
		1	5 reps	55%
		1	7 reps	55%
		1	4 reps	55%
		1	6 reps	55%
		1	8 reps	55%
6	Barbell Row	2	8–12 reps	@8.5
		1	8–12 reps	@10
7	Dip (Weighted)	3	AMRAP	@8
8	Incline Curl (Dumbbell)	2	8–12 reps	@8.5
		1	8–12 reps	@10
9	Hammer Curl	2	12–15 reps	@8.5
		1	12–15 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Nsuns + Accessories is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Nsuns + Accessories is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Nsuns + Accessories is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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