Greg nuckols 28 program 3x bench 1x squat 2x dl
Powerbuilding program 3x a week bench int. Medium 1x a week squat beginner 2x a week deadlift beginner
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 5 reps | @8 |
| 2 | 3 reps | — | ||
| 2 | Back Extension | 3 | 12 reps | @9 |
| 3 | T-Bar Row | 3 | 10 reps | @9 |
| 4 | Lat Pulldown | 3 | 12 reps | @9 |
| 5 | Incline Curl (Dumbbell) | 3 | 10 reps | @9 |
| 6 | Hammer Curl (Cable) | 2 | 10 reps | @9 |
| 7 | Rear Delt Fly (Machine) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 0 reps | 75% |
| 2 | Bench Press (Barbell) | 5 | 5 reps | 73% |
| 3 | Pendulum Squat | 3 | 10 reps | @9 |
| 4 | Leg Extension | 3 | 12 reps | @9 |
| 5 | Lying Leg Curl | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | 50% |
| 1 | 6 reps | 60% | ||
| 2 | 4 reps | 68% | ||
| 2 | 3 reps | 80% | ||
| 2 | Overhead Press (Barbell) | 3 | 10 reps | @9 |
| 3 | Preacher Curl (EZ Bar) | 3 | 10 reps | @9 |
| 4 | Bicep Curl (Cable) | 2 | 12 reps | @9 |
| 5 | Hammer Curl | 3 | 10 reps | @9 |
| 6 | Tricep Extension (Cable) | 2 | 12 reps | @9 |
| 7 | Seated Calf Raise | 3 | 12 reps | @9 |
| 8 | Lateral Raise (Dumbbell) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 2 | 6 reps | @7.5 |
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps | @9 |
| 3 | Pull-Up (Bodyweight) | 2 | 0 reps | @9 |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | @9 |
| 5 | Single Arm Iso Row | 3 | 12 reps | @9 |
| 6 | Hip Adductor (Machine) | 3 | 20 reps | — |
| 7 | Rear Delt Fly (Machine) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | AMRAP | 80% |
| 2 | Incline Bench Press (Smith Machine) | 3 | 10 reps | @9 |
| 3 | Chest Press (Machine) | 2 | 10 reps | @9 |
| 4 | Seated Dip (Machine) | 2 | 12 reps | @9 |
| 5 | Tricep Pushdown (Cable) | 3 | 12 reps | @9 |
| 6 | Skull Crusher (Barbell) | 3 | 12 reps | @9 |
| 7 | Shoulder Press (Machine) | 3 | 10 reps | @9 |
| 8 | Lateral Raise (Machine) | 3 | 12 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Greg nuckols 28 program 3x bench 1x squat 2x dl is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Greg nuckols 28 program 3x bench 1x squat 2x dl is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Greg nuckols 28 program 3x bench 1x squat 2x dl is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
