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Nuckols Stronger by Science Bench 3x Advanced

by Mike F.
6 athletes joined

Program Description

Greg Nuckols Stronger by Science Bench 3X Advanced specialization program. Bench x 3 a week, plus Squat Beginner x 2 and Deadlift Intermediate x 2. Visit Stronger by Science website to get free source material on this program.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2024 10:30
  • Last Edited
    Jun 18, 2025 07:53

Summary

Elevate your strength with the Nuckols Stronger by Science Bench 3x Advanced program, a meticulously crafted 4-week journey designed for serious lifters. Training three days a week, you'll focus on compound movements like the bench press and squats, strategically paired with accessory exercises to enhance muscle growth and power. Each session is structured to push your limits, utilizing varied intensities and rep ranges to optimize your performance. Get ready to build a solid foundation and achieve impressive gains in both strength and technique!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
2
8 reps
60%
3
Bench Press (Close Grip)
1
AMRAP
60%
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Squat (Barbell)
6
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
6 reps
80%
75%
2
Bench Press (Close Grip)
2
6 reps
65%
3
Bench Press (Close Grip)
1
AMRAP
65%
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Squat (Barbell)
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
70%
2
Bench Press (Close Grip)
2
4 reps
70%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Squat (Barbell)
3
1 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
70%
2
Bench Press (Close Grip)
3
3 reps
75%
3
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Squat (Barbell)
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
1
1
1
1
8 reps
6 reps
4 reps
3 reps
1 reps
4 reps
6 reps
8 reps
10 reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
2
Deadlift (Barbell)
8
3 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
1
1
1
1
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
4 reps
7 reps
10 reps
12 reps
50%
60%
70%
75%
80%
85%
80%
70%
60%
50%
2
Deadlift (Barbell)
6
3 reps
80%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
2
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
2
Deadlift (Barbell)
4
3 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
1
1
1
5 reps
4 reps
3 reps
3 reps
2 reps
4 reps
6 reps
8 reps
50%
60%
70%
75%
80%
70%
60%
50%
2
Deadlift (Barbell)
4
3 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Bent Over Row (Barbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Pull-Up (Assisted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Squat (Barbell)
1
3
-1 reps
5-6 reps
RPE 10
RPE 8
8
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Pull-Up (Assisted)
4
8 reps
RPE 8
3
Bench Press (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
Hammer Curl
4
8 reps
RPE 8
6
Skull Crusher (Barbell)
4
8 reps
RPE 8
7
Squat (Barbell)
1
3
4-5 reps
3-4 reps
RPE 10
RPE 8
8
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Pull-Up (Assisted)
5
8 reps
RPE 8
3
Bench Press (Dumbbell)
5
12 reps
RPE 8
4
Lat Pulldown
5
8 reps
RPE 8
5
Hammer Curl
5
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
8 reps
RPE 8
7
Squat (Barbell)
1
3
2-3 reps
1-2 reps
RPE 10
RPE 8
8
Sumo Deadlift (Barbell)
5
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Pull-Up (Assisted)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 8
5
Hammer Curl
2
8 reps
RPE 8
6
Skull Crusher (Barbell)
2
8 reps
RPE 8
7
Squat (Barbell)
1
1 reps
100%
8
Sumo Deadlift (Barbell)
1
1 reps
100%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
2 Sets
8 Reps
60%
3
Bench Press (Close Grip)
1 Set
AMRAP
60%
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@8
5
Squat (Barbell)
6 Sets
6 Reps
75%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
1 Reps
4 Reps
6 Reps
8 Reps
10 Reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
2
Deadlift (Barbell)
8 Sets
3 Reps
75%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
3 Reps
80%
2
Pull-Up (Assisted)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
8 Reps
@8
5
Hammer Curl
3 Sets
8 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
7
Squat (Barbell)
1 Set
3 Sets
-1 Reps
5-6 Reps
@10
@8
8
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@8