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BoostcampPNG

nSuns 4 day additional accessories only

by Jack S.
60 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
    Sep 30, 2024 03:18
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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