Nuckols S.B.S Modified Bench Program

by levin mioller

1 athletes joined

Program Description

Become mightier for the protection of the God Emperor of Mankind

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Aug 30, 2024 03:36
Last Edited
Dec 25, 2024 06:22

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

5

5 reps

75%

2

Squat (Barbell)

6

6 reps

75%

3

Barbell Row

3

8 reps

RPE 8

4

Bicep Curl (EZ Bar)

4

10-12 reps

RPE 8

Day 1

1

Bench Press (Barbell)

4

3

3 reps

6 reps

80%

75%

2

Squat (Barbell)

5

5 reps

80%

3

Barbell Row

3

8 reps

RPE 8

4

Bicep Curl (EZ Bar)

4

10-12 reps

RPE 8

Day 1

1

Bench Press (Barbell)

4

3

3 reps

8 reps

85%

75%

2

Squat (Barbell)

3

1 reps

85%

3

Barbell Row

3

8 reps

RPE 8

4

Bicep Curl (EZ Bar)

4

10-12 reps

RPE 8

Day 1

1

Bench Press (Barbell)

3

3

2 reps

5 reps

80%

75%

2

Squat (Barbell)

3

3 reps

70%

3

Barbell Row

2

8 reps

RPE 6.5

4

Bicep Curl (EZ Bar)

2

10-12 reps

RPE 6.5

Day 2

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

Upright Row (Barbell)

3

12 reps

RPE 8

4

Romanian Deadlift (Barbell)

3

8 reps

RPE 8

Day 2

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

Upright Row (Barbell)

3

12 reps

RPE 8

4

Romanian Deadlift (Barbell)

4

8 reps

RPE 8

Day 2

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

Upright Row (Barbell)

3

12 reps

RPE 8

4

Romanian Deadlift (Barbell)

5

8 reps

RPE 8

Day 2

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

Upright Row (Barbell)

2

12 reps

RPE 6.5

4

Romanian Deadlift (Barbell)

2

8 reps

RPE 6.5

Day 3

1

Bench Press (Barbell)

1

AMRAP

80%

2

Squat (Barbell)

1

8 reps

RPE 10

3

Squat (Barbell)

3

5-6 reps

RPE 8

4

Overhead Press (Barbell)

3

8 reps

RPE 8

Day 3

1

Bench Press (Barbell)

1

AMRAP

80%

2

Squat (Barbell)

1

5 reps

RPE 10

3

Squat (Barbell)

3

3-4 reps

RPE 8

4

Overhead Press (Barbell)

3

8 reps

RPE 8

Day 3

1

Bench Press (Barbell)

1

AMRAP

80%

2

Squat (Barbell)

1

3 reps

RPE 10

3

Squat (Barbell)

3

1-2 reps

RPE 8

4

Overhead Press (Barbell)

3

8 reps

RPE 8

Day 3

1

Bench Press (Barbell)

1

AMRAP

85%

2

Squat (Barbell)

1

1 reps

RPE 10

3

Overhead Press (Barbell)

2

8 reps

RPE 6.5

Day 4

1

Deadlift (Barbell)

3

6 reps

RPE 8

2

Front Squat (Barbell)

3

8 reps

RPE 8

3

Pull-Up (Weighted)

3

8 reps

RPE 8

4

Pin Press Bench (Barbell)

3

8 reps

RPE 8

Day 4

1

Deadlift (Barbell)

4

6 reps

RPE 8

2

Front Squat (Barbell)

3

8 reps

RPE 8

3

Pull-Up (Weighted)

3

8 reps

RPE 8

4

Pin Press Bench (Barbell)

3

8 reps

RPE 8

Day 4

1

Deadlift (Barbell)

5

6 reps

RPE 8

2

Front Squat (Barbell)

3

8 reps

RPE 8

3

Pull-Up (Weighted)

3

8 reps

RPE 8

4

Pin Press Bench (Barbell)

3

8 reps

RPE 8

Day 4

1

Deadlift (Barbell)

1

1 reps

RPE 10

2

Front Squat (Barbell)

2

8 reps

RPE 8

3

Pull-Up (Weighted)

2

8 reps

RPE 6.5

4

Pin Press Bench (Barbell)

2

8 reps

RPE 8

Day 1

1

Bench Press (Barbell)

5 Sets

5 Reps

75%

2

Squat (Barbell)

6 Sets

6 Reps

75%

3

Barbell Row

3 Sets

8 Reps

@8

4

Bicep Curl (EZ Bar)

4 Sets

10-12 Reps

@8

Day 3

1

Bench Press (Barbell)

1 Set

AMRAP

80%

2

Squat (Barbell)

1 Set

8 Reps

@10

3

Squat (Barbell)

3 Sets

5-6 Reps

@8

4

Overhead Press (Barbell)

3 Sets

8 Reps

@8

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

Upright Row (Barbell)

3 Sets

12 Reps

@8

4

Romanian Deadlift (Barbell)

3 Sets

8 Reps

@8

Day 4

1

Deadlift (Barbell)

3 Sets

6 Reps

@8

2

Front Squat (Barbell)

3 Sets

8 Reps

@8

3

Pull-Up (Weighted)

3 Sets

8 Reps

@8

4

Pin Press Bench (Barbell)

3 Sets

8 Reps

@8