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Powerbuilding - Greg Nuckols

by Juan O.
4 athletes joined

Program Description

The 2x per week squat, bench and deadlift beginner program made by Greg Nuckols combined + some accessories and a 'pump day' (only accessories). You can get more info about this program in his website Stronger by Science and this youtube channel named Alexander Bromley

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 11, 2024 04:16
  • Last Edited
    Sep 01, 2024 08:58
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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
Squat (Barbell)
6
6 reps
75%
2
Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 6
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Deadlift (Barbell)
1
3
5 reps
3 reps
RPE 8
RPE 6
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
85%
2
Deadlift (Barbell)
1
4
5 reps
3 reps
RPE 8
RPE 6
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Deadlift (Barbell)
4
3 reps
65%
3A
Reverse Pec Deck
2
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
5 reps
RPE 10
RPE 7
2
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
3
Underhand Lat Pulldown
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
3 reps
RPE 10
RPE 8
2
Bench Press (Barbell)
2
4
5 reps
3 reps
80%
85%
3
Underhand Lat Pulldown
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
1 reps
RPE 10
RPE 8
2
Bench Press (Barbell)
3
3
3 reps
1 reps
85%
90%
3
Underhand Lat Pulldown
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
5
3 reps
70%
3
Underhand Lat Pulldown
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8-10 reps
RPE 6-8
3
Sumo Deadlift (Barbell)
2
6 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10 reps
RPE 10
2
Overhead Press (Barbell)
4
6-8 reps
RPE 6-8
3
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 10
2
Overhead Press (Barbell)
5
5-6 reps
RPE 7-8
3
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
1
1 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4B
Face Pull
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4B
Face Pull
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4B
Face Pull
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8-10
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4B
Face Pull
3
8-12 reps
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
6 Sets
6 Reps
75%
2
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
3 Reps
@8
@6
3A
Reverse Pec Deck
2 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
@10
@7
2
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
3
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
12 Reps
@10
2
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-8
3
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@10
Day 4
1
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8-10
2
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@8-10
4A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
4B
Face Pull
3 Sets
8-12 Reps
@8-10