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Program Description
Combination of Greg Nuckols 2x a week squat and 2x a week bench with some modifications and accessories added
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 02, 2024 02:06
Last Edited
May 07, 2024 10:10
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
3
Skull Crusher
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@7-7.5
2
Leg Extension
3 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Larsen Press (Barbell)
3 Sets
8-10 Reps
@7
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Single Arm Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
Day 4
1
Squat (Paused)
3 Sets
5 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@8
3
Spider Curl
2 Sets
12 Reps
@8
4
Spider Curl
1 Set
AMRAP
@10
5
Wrist Curls
3 Sets
12 Reps
@8
6
Oblique Crunch
2 Sets
25 Reps
@8
7
Plank
1 Set
1 mins
@10
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
5 Reps
3 Reps
80%
85%
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
3
Skull Crusher
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Larsen Press (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Squat (Paused)
1 Set
2 Sets
5 Reps
3 Reps
@8
@8
2
Hammer Curl
3 Sets
12 Reps
@8
3
Spider Curl
2 Sets
12 Reps
@8
4
Spider Curl
1 Set
AMRAP
@10
5
Wrist Curls
3 Sets
12 Reps
@8
6
Oblique Crunch
2 Sets
25 Reps
@8
7
Plank
1 Set
1 mins
@10
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
85%
2
Leg Extension
3 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
3 Sets
3 Reps
1 Reps
85%
90%
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
3
Skull Crusher
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Larsen Press (Barbell)
4 Sets
5 Reps
@8
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@8
3
Spider Curl
2 Sets
12 Reps
@8
4
Spider Curl
1 Set
AMRAP
@10
5
Wrist Curls
3 Sets
12 Reps
@8
6
Oblique Crunch
2 Sets
25 Reps
@8
7
Plank
1 Set
1 mins
@10
Day 2
1
Squat (Barbell)
3 Sets
1 Reps
90%
2
Leg Extension
3 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
3
Skull Crusher
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@7-7.5
2
Leg Extension
3 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Larsen Press (Barbell)
3 Sets
8-10 Reps
@7
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Single Arm Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
Day 4
1
Squat (Paused)
3 Sets
5 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@8
3
Spider Curl
2 Sets
12 Reps
@8
4
Spider Curl
1 Set
AMRAP
@10
5
Wrist Curls
3 Sets
12 Reps
@8
6
Oblique Crunch
2 Sets
25 Reps
@8
7
Plank
1 Set
1 mins
@10
Day 1
1
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
3
Skull Crusher
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@7-7.5
2
Leg Extension
3 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Larsen Press (Barbell)
3 Sets
8-10 Reps
@7
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Single Arm Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
Day 4
1
Squat (Paused)
3 Sets
5 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@8
3
Spider Curl
2 Sets
12 Reps
@8
4
Spider Curl
1 Set
AMRAP
@10
5
Wrist Curls
3 Sets
12 Reps
@8
6
Oblique Crunch
2 Sets
25 Reps
@8
7
Plank
1 Set
1 mins
@10
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
5 Reps
3 Reps
80%
85%
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
3
Skull Crusher
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
85%
2
Leg Extension
3 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Larsen Press (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Squat (Paused)
1 Set
2 Sets
5 Reps
3 Reps
@8
@8
2
Hammer Curl
3 Sets
12 Reps
@8
3
Spider Curl
2 Sets
12 Reps
@8
4
Spider Curl
1 Set
AMRAP
@10
5
Wrist Curls
3 Sets
12 Reps
@8
6
Oblique Crunch
2 Sets
25 Reps
@8
7
Plank
1 Set
1 mins
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3 Sets
3 Reps
1 Reps
85%
90%
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
3
Skull Crusher
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
1 Reps
90%
2
Leg Extension
3 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Larsen Press (Barbell)
4 Sets
5 Reps
@8
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@8
3
Spider Curl
2 Sets
12 Reps
@8
4
Spider Curl
1 Set
AMRAP
@10
5
Wrist Curls
3 Sets
12 Reps
@8
6
Oblique Crunch
2 Sets
25 Reps
@8
7
Plank
1 Set
1 mins
@10
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@7-7.5
2
Leg Extension
3 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@10
Day 4
1
Squat (Barbell)
1 Set
1 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
3
Skull Crusher
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8