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nSuns 4 day additional accessories only
by Jack S.
25 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
Jun 11, 2024 01:58
down_app
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
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
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
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
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
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
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
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