logo
BoostcampPNG

Greg nuckols 28 program 3x bench 1x squat 2x dl

by Rafael
12 athletes joined
5.0
(1 rating)

Program Description

Gain strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 28, 2024 01:58
  • Last Edited
    Jun 18, 2025 07:56

Summary

Embark on a transformative 4-week journey with the Greg Nuckols 28 Program, designed for dedicated lifters looking to elevate their strength. This 5-day weekly regimen focuses on a balanced approach, featuring three bench press sessions, one squat day, and two deadlift workouts, ensuring comprehensive development across all major muscle groups. Each session is meticulously structured to push your limits and track your progress, culminating in a thrilling PR day that will test your newfound strength. Get ready to challenge yourself and achieve your lifting goals with confidence!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
-
2
Back Extension
3
12 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
2
10 reps
RPE 9
7
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
5 reps
3 reps
RPE 8
-
2
Back Extension
3
10 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Hammer Curl (Cable)
2
8 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
5 reps
3 reps
RPE 8
-
2
Back Extension
3
8 reps
RPE 9
3
T-Bar Row
3
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6 reps
RPE 9
6
Hammer Curl (Cable)
2
6 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
-
2
Back Extension
3
12 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
75%
2
Bench Press (Barbell)
5
5 reps
73%
3
Pendulum Squat
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
80%
2
Bench Press (Barbell)
4
3
3 reps
6 reps
80%
75%
3
Pendulum Squat
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
85%
2
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
75%
3
Pendulum Squat
3
6 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Lying Leg Curl
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
85%
60%
2
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
75%
3
Pendulum Squat
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Lying Leg Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
8 reps
6 reps
4 reps
3 reps
50%
60%
68%
80%
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
4
Bicep Curl (Cable)
2
12 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Tricep Extension (Cable)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 3
#
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
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Bicep Curl (Cable)
2
10 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
6
Tricep Extension (Cable)
2
10 reps
RPE 9
7
Seated Calf Raise
3
10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 3
#
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
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6 reps
RPE 9
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Hammer Curl
3
6 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Seated Calf Raise
3
8 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 3
#
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
Sumo Deadlift (Barbell)
3
3 reps
60%
3
Overhead Press (Barbell)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Pull-Up (Bodyweight)
2
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Single Arm Iso Row
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
20 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
6 reps
6 reps
-
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Bodyweight)
2
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
5
Single Arm Iso Row
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
22 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Pull-Up (Bodyweight)
2
RPE 9
4
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 9
5
Single Arm Iso Row
3
8 reps
RPE 9
6
Hip Adductor (Machine)
3
25 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Seated Dip (Machine)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
7
Shoulder Press (Machine)
3
10 reps
RPE 9
8
Lateral Raise (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Seated Dip (Machine)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Shoulder Press (Machine)
3
8 reps
RPE 9
8
Lateral Raise (Machine)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
3
Chest Press (Machine)
2
6 reps
RPE 9
4
Seated Dip (Machine)
2
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
7
Shoulder Press (Machine)
3
6 reps
RPE 9
8
Lateral Raise (Machine)
3
8 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Sumo Deadlift (Barbell)
1 Set
2 Sets
5 Reps
3 Reps
@8
-
2
Back Extension
3 Sets
12 Reps
@9
3
T-Bar Row
3 Sets
10 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
6
Hammer Curl (Cable)
2 Sets
10 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
75%
2
Bench Press (Barbell)
5 Sets
5 Reps
73%
3
Pendulum Squat
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
50%
60%
68%
80%
2
Overhead Press (Barbell)
3 Sets
10 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9
4
Bicep Curl (Cable)
2 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
6
Tricep Extension (Cable)
2 Sets
12 Reps
@9
7
Seated Calf Raise
3 Sets
12 Reps
@9
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Pull-Up (Bodyweight)
2 Sets
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Single Arm Iso Row
3 Sets
12 Reps
@9
6
Hip Adductor (Machine)
3 Sets
20 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 5
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@9
3
Chest Press (Machine)
2 Sets
10 Reps
@9
4
Seated Dip (Machine)
2 Sets
12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
10 Reps
@9
8
Lateral Raise (Machine)
3 Sets
12 Reps
@9