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Nuckols Stronger by Science Bench x 3 Int. 4 day

by Mike F.
3 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. 4 days a week modified program

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2024 04:44
  • Last Edited
    Jun 18, 2025 12:11

Summary

Unlock your strength potential with the Nuckols Stronger by Science Bench x 3 Int. program, designed for intermediate lifters looking to elevate their performance over four weeks. This structured 4-day split focuses on key lifts like the bench press, squat, and deadlift, ensuring balanced development across all major muscle groups. Each session is meticulously crafted to challenge you with varying intensities and rep ranges, pushing you to achieve new personal bests. Get ready to build muscle, increase strength, and transform your training routine!
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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
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
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
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
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
7-8 reps
5-6 reps
RPE 10
RPE 9
2
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
3-4 reps
RPE 10
RPE 9
2
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2-3 reps
1-2 reps
RPE 10
RPE 9
2
Sumo Deadlift (Barbell)
5
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
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
Day 4
1
Squat (Barbell)
1 Set
3 Sets
7-8 Reps
5-6 Reps
@10
@9
2
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@8