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Nuckols Stronger by Science General Advanced Prog.

by Mike F.
5 athletes joined

Program Description

Greg Nuckols Stronger by Science General Advanced Program Program is designed to increase your 1 RM maxes. 4 week cycle. Includes Bench 2x, Squat x 2 and Deadlift x 2 Advanced programs. Nuckols workout plan is available for free on Stronger by Science website for more details.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2024 10:07
  • Last Edited
    Jun 18, 2025 12:45

Summary

Unlock your potential with the Nuckols Stronger by Science General Advanced Program, a focused 4-week journey designed for dedicated lifters. This 5-day weekly regimen combines heavy compound movements like squats and deadlifts with accessory work to build strength and muscle across all major muscle groups. Each session is meticulously crafted to challenge your limits, utilizing a mix of intensity levels and rep ranges to maximize growth. Equip yourself with the tools to elevate your training and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Leg Press
3
10-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Deadlift (Barbell)
8
3 reps
75%
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
6
Bent Over Row (Barbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Leg Press
4
10-12 reps
RPE 8
3
Hip Thrust (Barbell)
4
10-12 reps
RPE 8
4
Deadlift (Barbell)
6
3 reps
80%
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Leg Press
5
10-12 reps
RPE 8
3
Hip Thrust (Barbell)
5
10-12 reps
RPE 8
4
Deadlift (Barbell)
4
3 reps
85%
5
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
6
Bent Over Row (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Leg Press
2
15-20 reps
RPE 8
3
Hip Thrust (Barbell)
2
15-20 reps
RPE 8
4
Deadlift (Barbell)
4
3 reps
65%
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6
Bent Over Row (Barbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
2
Dip (Weighted)
1
3
10 reps
8 reps
RPE 10
RPE 8
3
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4
Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Pull-Up (Assisted)
4
10 reps
RPE 8
7
Lat Pulldown
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
3 reps
80%
85%
2
Dip (Weighted)
1
3
8 reps
6 reps
RPE 10
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Pull-Up (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3 reps
1 reps
85%
90%
2
Dip (Weighted)
1
3
6 reps
5 reps
RPE 10
RPE 8
3
Tricep Pushdown (Cable)
3
6 reps
RPE 9
4
Bench Press (Dumbbell)
3
6 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 8
6
Pull-Up (Assisted)
3
8 reps
RPE 8
7
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Dip (Weighted)
3
3 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6 reps
RPE 8
4
Bench Press (Dumbbell)
3
6 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 8
6
Pull-Up (Assisted)
3
8 reps
RPE 8
7
Lat Pulldown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8 reps
RPE 10
2
Front Squat (Barbell)
3
5-6 reps
RPE 8
3
Squat (Paused)
1
10 reps
RPE 10
4
Squat (Paused)
3
7-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
RPE 10
2
Front Squat (Barbell)
3
3-4 reps
RPE 8
3
Squat (Paused)
1
8 reps
RPE 10
4
Squat (Paused)
3
5-6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 10
2
Front Squat (Barbell)
3
1-2 reps
RPE 8
3
Squat (Paused)
1
5 reps
RPE 10
4
Squat (Paused)
3
3-4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
RPE 10
2
Squat (Paused)
3
5 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 8
2
Deadlift (Rack Pull)
5
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
2
Deadlift (Rack Pull)
4
3 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
6 reps
RPE 8
2
Deadlift (Rack Pull)
3
2 reps
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 10
4
Rolling Tricep Extension (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
11-12 reps
8-10 reps
RPE 10
RPE 8
2
Push Up
2
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
2
20-30 reps
RPE 10
4
Rolling Tricep Extension (Dumbbell)
2
20-30 reps
RPE 10
5
Chest Fly (Dumbbell)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
4
9-10 reps
6-8 reps
RPE 10
RPE 8
2
Push Up
3
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
3
20-30 reps
RPE 10
4
Rolling Tricep Extension (Dumbbell)
3
20-30 reps
RPE 10
5
Chest Fly (Dumbbell)
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5
7-8 reps
5-6 reps
RPE 10
RPE 8
2
Push Up
4
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
4
20-30 reps
RPE 10
4
Rolling Tricep Extension (Dumbbell)
4
20-30 reps
RPE 10
5
Chest Fly (Dumbbell)
4
20-30 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Leg Press
3 Sets
10-12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8
4
Deadlift (Barbell)
8 Sets
3 Reps
75%
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
6
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
2
Dip (Weighted)
1 Set
3 Sets
10 Reps
8 Reps
@10
@8
3
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
4
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
5
Hammer Curl
4 Sets
10 Reps
@8
6
Pull-Up (Assisted)
4 Sets
10 Reps
@8
7
Lat Pulldown
4 Sets
10 Reps
@8
Day 3
1
Front Squat (Barbell)
1 Set
8 Reps
@10
2
Front Squat (Barbell)
3 Sets
5-6 Reps
@8
3
Squat (Paused)
1 Set
10 Reps
@10
4
Squat (Paused)
3 Sets
7-8 Reps
@8
Day 4
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@8
2
Deadlift (Rack Pull)
5 Sets
5 Reps
85%
Day 5
1
Bench Press (Close Grip)
1 Set
3 Sets
11-12 Reps
8-10 Reps
@10
@8
2
Push Up
2 Sets
AMRAP
@10
3
Bicep Curl (Dumbbell)
2 Sets
20-30 Reps
@10
4
Rolling Tricep Extension (Dumbbell)
2 Sets
20-30 Reps
@10
5
Chest Fly (Dumbbell)
2 Sets
20-30 Reps
@10