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

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!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Sumo Deadlift (Barbell)

Zondag PR DAY!!!

Back Extension

T-Bar Row

Lat Pulldown

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Rear Delt Fly (Machine)

Dinsdag

Pendulum Squat

Leg Extension

Lying Leg Curl

Woensdag

Overhead Press (Barbell)

Preacher Curl (EZ Bar)

Bicep Curl (Cable)

Hammer Curl

Tricep Extension (Cable)

Seated Calf Raise

Lateral Raise (Dumbbell)

Vrijdag

Romanian Deadlift (Barbell)

Pull-Up (Bodyweight)

Seated Wide-Grip Row (Cable)

Single Arm Iso Row

Hip Adductor (Machine)

Zaterdag

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Seated Dip (Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Shoulder Press (Machine)

Lateral Raise (Machine)

Zondag

Donderdag

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