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Nuckols Stronger by Science Bench 3x Int. High

by Mike F.
32 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 14, 2025 02:12

Summary

Unlock your strength potential with the Nuckols Stronger by Science Bench 3x Intermediate High program. Over the course of 4 weeks, you’ll engage in a dynamic mix of bench presses, squats, and deadlifts, training three times a week to build muscle and enhance your lifting technique. Each session is carefully structured to challenge your limits while focusing on key lifts, ensuring you develop both power and endurance. Get ready to elevate your performance and achieve your fitness goals with a program designed for serious lifters!
Muscle Engagement
Front
Back
MuscleSet
Chest
17.4%
Triceps
13.1%
Quadriceps
11.6%
Glutes
10.5%
Hamstrings
8.9%
Lats
7.5%
Front Delts
7%
Upper Back
6.4%
Biceps
6.3%
Lower Back
3.5%
Abs
3.4%
Adductors
3.3%
Forearms
1.1%
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START THE PROGRAM
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