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nSuns 4 day additional accessories only

by Jack S.
107 athletes joined

Program Description

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

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 05, 2024 09:17
  • Last Edited
    Aug 08, 2025 01:34

Summary

Unlock your potential with the nSuns 4 Day Additional Accessories Only program, designed to enhance your strength and muscle definition over 8 weeks. This structured plan targets accessory movements, focusing on muscle groups often overlooked in traditional routines. With four training days each week, you'll engage in a variety of exercises like the Pec Deck, Seated Row, and Bicep Curl, ensuring a balanced approach to your fitness journey. Perfect for those looking to complement their main lifts, this program will help you build a well-rounded physique and improve your overall performance. Get ready to elevate your training and achieve your goals!
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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