logo
BoostcampPNG

Greg Nuckols SBD

by Mecko
1 athletes joined
5.0
(1 rating)

Program Description

4 days a week, SBD program inspired by Greg Nuckols

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 26, 2025 08:10
  • Last Edited
    Apr 09, 2025 03:00
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Tempo Squat (Barbell)
2
1
8 reps
RPE 8
RPE 10
3
Face Pull
3
30 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
8 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
12 reps
RPE 8
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Tempo Squat (Barbell)
2
1
8 reps
RPE 8
RPE 10
3
Face Pull
3
30 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
8 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
3
12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
90%
2
Tempo Squat (Barbell)
2
1
8 reps
RPE 8
RPE 10
3
Face Pull
3
30 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
8 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
3
12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Tempo Squat (Barbell)
2
1
8 reps
RPE 8
RPE 10
3
Face Pull
3
30 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
8 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
3
12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
30 reps
RPE 7
2
Bench Press (Paused)
2
1
6 reps
RPE 8
RPE 10
3
Squat (Paused)
2
1
6 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 8
5A
Hip Thrust (Barbell)
3
10 reps
RPE 8
5B
Hammer Curl
2
1
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
30 reps
RPE 7
2
Bench Press (Paused)
2
1
6 reps
RPE 8
RPE 10
3
Squat (Paused)
2
1
6 reps
RPE 8
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5A
Hip Thrust (Barbell)
4
10 reps
RPE 8
5B
Hammer Curl
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
30 reps
RPE 7
2
Bench Press (Paused)
2
1
6 reps
RPE 8
RPE 10
3
Squat (Paused)
2
1
6 reps
RPE 8
RPE 10
4
Barbell Row
4
10 reps
RPE 8
5A
Hip Thrust (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5B
Hammer Curl
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
30 reps
RPE 7
2
Bench Press (Paused)
2
1
6 reps
RPE 8
RPE 10
3
Squat (Paused)
2
1
6 reps
RPE 8
RPE 10
4
Barbell Row
5
10 reps
RPE 8
5A
Hip Thrust (Barbell)
5
12 reps
RPE 8
5B
Hammer Curl
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
30 reps
RPE 7
2
Bench Press (Barbell)
2
1
4 reps
80%
80%
3
Bench Press (Close Grip)
3
12 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5A
Skull Crusher (EZ Bar)
3
12 reps
RPE 8
5B
Lateral Raise (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
30 reps
RPE 7
2
Bench Press (Barbell)
2
1
4 reps
RPE 8
RPE 10
3
Bench Press (Close Grip)
3
12 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5A
Skull Crusher (EZ Bar)
3
12 reps
RPE 8
5B
Lateral Raise (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
30 reps
RPE 7
2
Bench Press (Barbell)
2
1
4 reps
RPE 8
RPE 10
3
Bench Press (Close Grip)
3
12 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5A
Skull Crusher (EZ Bar)
3
12 reps
RPE 8
5B
Lateral Raise (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
30 reps
RPE 7
2
Bench Press (Barbell)
2
1
4 reps
RPE 8
RPE 10
3
Bench Press (Close Grip)
3
12 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5A
Skull Crusher (EZ Bar)
3
12 reps
RPE 8
5B
Lateral Raise (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
80%
80%
2
Front Squat (Barbell)
2
10 reps
RPE 8
3
Speed Deadlift
10
1 reps
60%
4
Dip (Bodyweight)
3
1
AMRAP
AMRAP
RPE 8
RPE 10
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
RPE 8
RPE 10
2
Front Squat (Barbell)
2
10 reps
RPE 8
3
Speed Deadlift
15
1 reps
60%
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
RPE 8
RPE 10
2
Front Squat (Barbell)
2
10 reps
RPE 8
3
Speed Deadlift
10
1 reps
60%
4
Dip (Bodyweight)
3
AMRAP
RPE 8
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
RPE 8
RPE 10
2
Front Squat (Barbell)
2
10 reps
RPE 8
3
Speed Deadlift
20
1 reps
60%
4
Dip (Bodyweight)
2
AMRAP
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
5B
Hammer Curl (Dumbbell)
2
14 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Face Pull
3 Sets
30 Reps
@7
2
Bench Press (Barbell)
2 Sets
1 Set
4 Reps
80%
80%
3
Bench Press (Close Grip)
3 Sets
12 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10 Reps
@8
5A
Skull Crusher (EZ Bar)
3 Sets
12 Reps
@8
5B
Lateral Raise (Cable)
3 Sets
12 Reps
@10
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
80%
2
Tempo Squat (Barbell)
2 Sets
1 Set
8 Reps
@8
@10
3
Face Pull
3 Sets
30 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
@8
@10
5A
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
@8
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
@8
@10
Day 2
1
Face Pull
3 Sets
30 Reps
@7
2
Bench Press (Paused)
2 Sets
1 Set
6 Reps
@8
@10
3
Squat (Paused)
2 Sets
1 Set
6 Reps
@8
@10
4
Barbell Row
3 Sets
8 Reps
@8
5A
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5B
Hammer Curl
2 Sets
1 Set
12 Reps
@8
@10
Day 4
1
Squat (Barbell)
2 Sets
1 Set
4 Reps
80%
80%
2
Front Squat (Barbell)
2 Sets
10 Reps
@8
3
Speed Deadlift
10 Sets
1 Reps
60%
4
Dip (Bodyweight)
3 Sets
1 Set
AMRAP
AMRAP
@8
@10
5A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
5B
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@10