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Nuckols Stronger by Science General Advanced Prog.

by Mike F.
2 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
    Aug 29, 2024 06:19
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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