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NSUNS essential acc 4day

by wylde Z.
13 athletes joined

Program Description

nsuns 4day min additional exercise

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 10, 2024 03:53
  • Last Edited
    Jun 18, 2025 10:14

Summary

Unlock your strength potential with the NSUNS Essential Acc 4-Day program, a comprehensive 12-week training plan designed for dedicated lifters. This program focuses on a balanced mix of compound and isolation exercises, ensuring you build muscle and enhance performance across all major muscle groups. With four training days each week, you'll engage in targeted workouts that incorporate machines and free weights, promoting optimal growth and strength gains. Get ready to challenge yourself and achieve your fitness goals with structured progression and expert guidance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.3%
Biceps
16.9%
Rear Delts
15.5%
Upper Back
12.7%
Front Delts
8.5%
Lats
7.1%
Chest
7.1%
Middle Delts
7.1%
Forearms
2.8%
Quadriceps
2.7%
Glutes
0.5%
Hamstrings
0.4%
Adductors
0.2%
Abs
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Rear Delt Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
-
2
Tricep Rope Push Down (Cable)
3 Sets
-
3
Rear Delt Fly (Machine)
3 Sets
-
Day 3
1
Leg Extension
1 Set
-
2
Incline Curl (Dumbbell)
3 Sets
-
Day 4
1
Tricep Rope Push Down (Cable)
3 Sets
-
2
Rear Delt Fly (Machine)
3 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-