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Nuckols Stronger by Science Deadlift 3X Low Volume

by Mike F.
6 athletes joined

Program Description

Greg Nuckols Stronger by Science Deadlift Low Volume specialization program. Includes Squat Beginner 1x and Bench 2x Intermediate. Go to Stronger by Science website for source material and guide to program.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2024 09:50
  • Last Edited
    Aug 24, 2025 01:32

Summary

Unlock your strength potential with the Nuckols Stronger by Science Deadlift 3X Low Volume program. Over four weeks, you'll engage in a focused training regimen three times a week, combining heavy deadlifts with essential accessory lifts like bench presses and squats. Each session is designed to maximize your strength gains while maintaining a manageable volume, ensuring you stay motivated and recover effectively. Perfect for lifters looking to enhance their deadlift performance while building overall muscle strength in a structured and efficient manner. Get ready to lift heavy and feel stronger!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.6%
Glutes
15.5%
Chest
14.6%
Triceps
12.9%
Hamstrings
10.3%
Lower Back
8.1%
Front Delts
5.9%
Biceps
4.2%
Abs
3.7%
Upper Back
3.7%
Lats
2.9%
Adductors
1.5%
Forearms
1.1%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
3
Skull Crusher (Barbell)
4
8 reps
RPE 8
4
Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
2
4
5 reps
3 reps
80%
85%
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
90%
2
Bench Press (Barbell)
3
3
3 reps
1 reps
85%
90%
3
Skull Crusher (Barbell)
3
6 reps
RPE 10
4
Bench Press (Dumbbell)
3
6 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
5
3 reps
70%
3
Skull Crusher (Barbell)
3
6 reps
RPE 8
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
60%
2
Squat (Barbell)
4
AMRAP
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
15
1 reps
60%
2
Squat (Barbell)
4
AMRAP
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
60%
2
Squat (Barbell)
4
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
20
1 reps
60%
2
Squat (Barbell)
1
1 reps
100%
3
Squat (Barbell)
3
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 8
3
Bench Press (Close Grip)
1
12 reps
RPE 10
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
20-30 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
2
20-30 reps
RPE 8
7
Chest Fly (Dumbbell)
2
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Glute Bridge (Barbell)
4
10 reps
RPE 8
3
Bench Press (Close Grip)
1
10 reps
RPE 10
4
Bench Press (Close Grip)
4
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
20-30 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
20-30 reps
RPE 8
7
Chest Fly (Dumbbell)
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 8
2
Glute Bridge (Barbell)
4
12 reps
RPE 8
3
Bench Press (Close Grip)
1
8 reps
RPE 10
4
Bench Press (Close Grip)
5
5-6 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
20-30 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
4
20-30 reps
RPE 8
7
Chest Fly (Dumbbell)
4
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
RPE 8
2
Glute Bridge (Barbell)
5
12 reps
RPE 8
3
Bench Press (Barbell)
1
1 reps
100%
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
20 reps
RPE 8
6
Chest Fly (Dumbbell)
3
20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
80%
2
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
3
Skull Crusher (Barbell)
4 Sets
8 Reps
@8
4
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
5
Hammer Curl
4 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
10 Sets
1 Reps
60%
2
Squat (Barbell)
4 Sets
AMRAP
75%
Day 3
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Close Grip)
1 Set
12 Reps
@10
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
20-30 Reps
@8
6
Rolling Tricep Extension (Dumbbell)
2 Sets
20-30 Reps
@8
7
Chest Fly (Dumbbell)
2 Sets
20-30 Reps
@8