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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
    Jun 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!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 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