Program Description
Combination of Greg Nuckols 2x a week squat and 2x a week bench with some modifications and accessories added
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 02, 2024 02:06
- Last EditedJun 18, 2025 08:39

Summary
Embark on an 8-week journey designed to sculpt your upper body and legs with this comprehensive 4-day program. Each session is strategically crafted to maximize strength and muscle growth, featuring staple lifts like the Barbell Bench Press and Squat, alongside targeted accessory movements such as Tricep Pushdowns and Romanian Deadlifts. Perfect for those equipped with a garage gym, this plan balances intensity and volume to push your limits while ensuring proper recovery. Get ready to elevate your training and achieve impressive results!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
3 reps
80%
85%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3 reps
1 reps
85%
90%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
3 reps
80%
85%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3 reps
1 reps
85%
90%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-7.5
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-7.5
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-7.5
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-7.5
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 7
2
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 7
2
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 7
2
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
5 reps
3 reps
RPE 8
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
5 reps
3 reps
RPE 8
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
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 Crusher3 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 Extension3 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 Pulldown3 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 Curl3 Sets
12 Reps
@8
3
Spider Curl2 Sets
12 Reps
@8
4
Spider Curl1 Set
AMRAP
@10
5
Wrist Curls3 Sets
12 Reps
@8
6
Oblique Crunch2 Sets
25 Reps
@8
7
Plank1 Set
1 mins
@10