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Nsuns + Accessories
by Andrea P.
146 athletes joined
Program Description
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
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
Feb 08, 2024 10:13
Last Edited
Jun 14, 2024 06:27
down_app
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
60%
70%
75%
70%
65%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
45%
55%
65%
65%
65%
65%
65%
65%
4
Barbell Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
5B
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
70%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
80%
77%
72%
67%
62%
4
Squat (Barbell)
1 Set
AMRAP
57%
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@10
6
Pull-Up (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
7A
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7B
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
80%
77%
72%
67%
62%
4
Overhead Press (Barbell)
1 Set
AMRAP
57%
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%
6
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7A
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
7B
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
80%
77%
72%
67%
62%
4
Deadlift (Barbell)
1 Set
AMRAP
57%
5
Pull-Up (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
6
Squat (Paused)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7A
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
7B
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
3 Reps
5 Reps
3 Reps
80%
77%
72%
67%
62%
4
Bench Press (Barbell)
1 Set
AMRAP
57%
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%
6
Barbell Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7
Dip (Weighted)
3 Sets
AMRAP
@8
8
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
9
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
60%
70%
75%
70%
65%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
45%
55%
65%
65%
65%
65%
65%
65%
4
Barbell Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
5B
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
70%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
80%
77%
72%
67%
62%
4
Squat (Barbell)
1 Set
AMRAP
57%
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@10
6
Pull-Up (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
7A
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7B
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
80%
77%
72%
67%
62%
4
Overhead Press (Barbell)
1 Set
AMRAP
57%
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%
6
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7A
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
7B
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
80%
77%
72%
67%
62%
4
Deadlift (Barbell)
1 Set
AMRAP
57%
5
Pull-Up (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
6
Squat (Paused)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7A
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
7B
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
3 Reps
5 Reps
3 Reps
80%
77%
72%
67%
62%
4
Bench Press (Barbell)
1 Set
AMRAP
57%
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%
6
Barbell Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7
Dip (Weighted)
3 Sets
AMRAP
@8
8
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
9
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
60%
70%
75%
70%
65%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
45%
55%
65%
65%
65%
65%
65%
65%
4
Barbell Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
5B
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
70%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
80%
77%
72%
67%
62%
4
Squat (Barbell)
1 Set
AMRAP
57%
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@10
6
Pull-Up (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
7A
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7B
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
80%
77%
72%
67%
62%
4
Overhead Press (Barbell)
1 Set
AMRAP
57%
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%
6
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7A
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
7B
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
80%
77%
72%
67%
62%
4
Deadlift (Barbell)
1 Set
AMRAP
57%
5
Pull-Up (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
6
Squat (Paused)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7A
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
7B
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
3 Reps
5 Reps
3 Reps
80%
77%
72%
67%
62%
4
Bench Press (Barbell)
1 Set
AMRAP
57%
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%
6
Barbell Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7
Dip (Weighted)
3 Sets
AMRAP
@8
8
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
9
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
60%
70%
75%
70%
65%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
45%
55%
65%
65%
65%
65%
65%
65%
4
Barbell Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5A
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
5B
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
70%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
80%
77%
72%
67%
62%
4
Squat (Barbell)
1 Set
AMRAP
57%
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@10
6
Pull-Up (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
7A
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7B
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
80%
77%
72%
67%
62%
4
Overhead Press (Barbell)
1 Set
AMRAP
57%
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%
6
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7A
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
7B
Skull Crusher
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
80%
77%
72%
67%
62%
4
Deadlift (Barbell)
1 Set
AMRAP
57%
5
Pull-Up (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
6
Squat (Paused)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7A
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
7B
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67%
77%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
3 Reps
5 Reps
3 Reps
80%
77%
72%
67%
62%
4
Bench Press (Barbell)
1 Set
AMRAP
57%
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%
6
Barbell Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
7
Dip (Weighted)
3 Sets
AMRAP
@8
8
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
9
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10