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Nuckols Stronger by Science Bench 3x Adv. (4 day)

by Mike F.
10 athletes joined
5.0
(1 rating)

Program Description

Greg Nuckols Stronger by Science Bench 3X Advanced specialization program. Bench x 3 a week, plus Squat Beginner x 2 and Deadlift Intermediate x 2. Visit Stronger by Science website to get free source material on this program.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 06, 2024 03:00
  • Last Edited
    Jun 18, 2025 11:04

Summary

Unlock your potential with the Nuckols Stronger by Science Bench 3x Advanced program, designed for serious lifters looking to enhance their bench press and squat strength over four focused weeks. This 4-day split emphasizes heavy barbell work, including variations like close grip bench press and sumo deadlifts, ensuring you build muscle and power effectively. With a combination of rep ranges and intensities tailored to challenge your limits, this program is perfect for those ready to take their training to the next level. Equip yourself with a full gym and get ready to elevate your performance!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Close Grip)
2
8 reps
60%
3
Bench Press (Close Grip)
1
AMRAP
60%
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
6 reps
80%
75%
2
Bench Press (Close Grip)
2
6 reps
65%
3
Bench Press (Close Grip)
1
AMRAP
65%
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
70%
2
Bench Press (Close Grip)
2
4 reps
70%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Sumo Deadlift (Barbell)
5
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
70%
2
Bench Press (Close Grip)
3
3 reps
75%
3
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Sumo Deadlift (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
1
1
1
1
8 reps
6 reps
4 reps
3 reps
1 reps
4 reps
6 reps
8 reps
10 reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
2
Squat (Barbell)
6
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
3-4 reps
RPE 10
RPE 8
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
Squat (Barbell)
1
3
2-3 reps
1-2 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
4
3 reps
85%
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
Squat (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
4
3 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Bent Over Row (Barbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
-1 reps
5-6 reps
RPE 10
RPE 8
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 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
1
1
1
1
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
4 reps
7 reps
10 reps
12 reps
50%
60%
70%
75%
80%
85%
80%
70%
60%
50%
2
Squat (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
2
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
2
Squat (Barbell)
3
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
1
1
1
5 reps
4 reps
3 reps
3 reps
2 reps
4 reps
6 reps
8 reps
50%
60%
70%
75%
80%
70%
60%
50%
2
Squat (Barbell)
3
3 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Pull-Up (Assisted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Pull-Up (Assisted)
4
8 reps
RPE 8
3
Bench Press (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
Hammer Curl
4
8 reps
RPE 8
6
Skull Crusher (Barbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Pull-Up (Assisted)
5
8 reps
RPE 8
3
Bench Press (Dumbbell)
5
12 reps
RPE 8
4
Lat Pulldown
5
8 reps
RPE 8
5
Hammer Curl
5
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Pull-Up (Assisted)
2
8 reps
RPE 8
3
Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 8
5
Hammer Curl
2
8 reps
RPE 8
6
Skull Crusher (Barbell)
2
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
2 Sets
8 Reps
60%
3
Bench Press (Close Grip)
1 Set
AMRAP
60%
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@8
5
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
1 Reps
4 Reps
6 Reps
8 Reps
10 Reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
2
Squat (Barbell)
6 Sets
6 Reps
75%
Day 3
1
Squat (Barbell)
1 Set
3 Sets
-1 Reps
5-6 Reps
@10
@8
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 4
1
Bench Press (Barbell)
2 Sets
3 Reps
80%
2
Pull-Up (Assisted)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
8 Reps
@8
5
Hammer Curl
3 Sets
8 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
8 Reps
@8