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Greg Nuckols SBD

by Mecko
3 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
    Jun 26, 2025 07:55

Summary

Unlock your strength potential with the Greg Nuckols SBD program, a focused 4-week training plan designed for serious lifters. Comprising four workouts per week, this program emphasizes key compound movements like the bench press and overhead press, complemented by accessory exercises to enhance muscle balance and stability. With a blend of intensity and volume, you'll push your limits while tracking progress through rep-based goals. Perfect for those with a garage gym setup, this program will help you build a solid foundation for strength and performance.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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