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nSuns 4 day
General
Intermediate
Barbell
Plan Details
The nSuns 4 day routine by mikeantonoff is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
nSuns 4 day program
Routine detail
Day 1
Bench and OHP
Est. 65 min
6 exercises
Barbell Bench Press
9 Sets x 5 Reps
Barbell Military Press
8 Sets x 5 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 2
Squat and Sumo
Est. 69 min
7 exercises
Barbell Squat
9 Sets x 5 Reps
Barbell Sumo Deadlift
8 Sets x 5 Reps
Machine Leg Press
4 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 3
Bench
Est. 73 min
8 exercises
Barbell Bench Press
9 Sets x 5 Reps
Barbell Bench Press (Close Grip)
8 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Day 4
Deadlift & Front Squat
Est. 69 min
7 exercises
Barbell Deadlift
9 Sets x 5 Reps
Barbell Front Squat
8 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Plank
4 Sets
