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Nuckols Stronger by Science Bench x 3 Int Medium

by Mike F.
89 athletes joined

Program Description

Greg Nuckols Stronger by Science Program - Bench Press x 3 Intermediate Medium Program (includes Deadlift x 2 Intermediate and Squat x 2 Beginner) Free online guide and work out plans at Stronger by Science Website for source material.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2024 04:33
  • Last Edited
    Dec 14, 2025 06:43

Summary

Unlock your strength potential with the "Nuckols Stronger by Science Bench x 3 Int Medium" program, designed for those ready to elevate their lifting game over four weeks. This three-day-a-week regimen focuses on key compound movements, including bench presses, squats, and deadlifts, strategically structured to maximize muscle growth and strength. With a blend of intensity and volume tailored for intermediate lifters, you'll push your limits while building a solid foundation. Gear up to transform your physique and boost your performance in just a month!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Glutes
12.1%
Hamstrings
12.1%
Chest
9.6%
Triceps
9.6%
Front Delts
9.6%
Biceps
7.8%
Upper Back
6.4%
Lats
6.4%
Abs
6%
Adductors
3.3%
Lower Back
2.7%
Forearms
2.3%
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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
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
3
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
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
3
Squat (Barbell)
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
75%
2
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
3
Squat (Barbell)
3
1 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
75%
2
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
3
Squat (Barbell)
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
8 reps
6 reps
4 reps
3 reps
50%
60%
70%
80%
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
2
2
2
3
8 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
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
2
2
2
3
8 reps
6 reps
5 reps
3 reps
1 reps
50%
60%
70%
80%
90%
2
Deadlift (Barbell)
4
3 reps
85%
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
80%
2
Deadlift (Barbell)
4
3 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Bent Over Row (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Squat (Barbell)
1
3
7-8 reps
5-6 reps
RPE 10
RPE 9
6
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
Squat (Barbell)
1
3
4-5 reps
3-4 reps
RPE 10
RPE 9
6
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bicep Curl (Dumbbell)
5
8 reps
RPE 8
3
Pull-Up (Assisted)
5
8 reps
RPE 8
4
Lat Pulldown
5
8 reps
RPE 8
5
Squat (Barbell)
1
3
2-3 reps
1-2 reps
RPE 10
RPE 9
6
Sumo Deadlift (Barbell)
5
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Bench Press (Barbell)
1
1 reps
100%
3
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
4
Pull-Up (Assisted)
2
8 reps
RPE 8
5
Lat Pulldown
2
8 reps
RPE 8
6
Squat (Barbell)
1
1 reps
RPE 10
7
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@8
3
Squat (Barbell)
6 Sets
6 Reps
75%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
50%
60%
70%
80%
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)
1 Set
AMRAP
80%
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
3
Pull-Up (Assisted)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
8 Reps
@8
5
Squat (Barbell)
1 Set
3 Sets
7-8 Reps
5-6 Reps
@10
@9
6
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@8