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Nuckols Stronger by Science Bench 3x Int. High

by Mike F.
8 athletes joined

Program Description

Greg Nuckols Stronger by Science Bench 3X Intermediate High 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 10:18
  • Last Edited
    Sep 30, 2024 04:00
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
8 reps
6 reps
4 reps
3 reps
1 reps
50%
60%
70%
80%
85%
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
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
75%
80%
85%
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
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
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Skull Crusher (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Assisted)
3
8 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 8
6
Hammer Curl
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
Skull Crusher (Barbell)
4
8 reps
RPE 8
3
Bench Press (Dumbbell)
4
12 reps
RPE 8
4
Pull-Up (Assisted)
4
8 reps
RPE 8
5
Lat Pulldown
4
8 reps
RPE 8
6
Hammer Curl
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
Skull Crusher (Barbell)
5
8 reps
RPE 8
3
Bench Press (Dumbbell)
5
12 reps
RPE 8
4
Pull-Up (Assisted)
5
8 reps
RPE 8
5
Lat Pulldown
5
8 reps
RPE 8
6
Hammer Curl
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
Skull Crusher (Barbell)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Pull-Up (Assisted)
2
8 reps
RPE 8
5
Lat Pulldown
2
8 reps
RPE 8
6
Hammer Curl
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
8 Reps
6 Reps
4 Reps
3 Reps
1 Reps
50%
60%
70%
80%
85%
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
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Pull-Up (Assisted)
3 Sets
8 Reps
@8
5
Lat Pulldown
3 Sets
8 Reps
@8
6
Hammer Curl
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