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Nuckols Stronger by Science Bench x 2 Advanced

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

Program Description

Greg Nuckols Stronger by Science Bench x 2 Advanced Program (Specialization) Program is designed to increase your 1 RM bench press. 4 week cycle. Also includes Intermediate Squat x 2 and Intermediate Deadlift x 2. Nuckols workout plan is available for free on Stronger by Science website for more details.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2024 07:54
  • Last Edited
    Aug 21, 2025 01:55

Summary

Unleash your strength with the Nuckols Stronger by Science Bench x 2 Advanced program, a focused 4-week journey designed for serious lifters. Train three times a week with a blend of heavy barbell squats, deadlifts, and bench presses, complemented by accessory work to build muscle and enhance performance. Each session targets multiple muscle groups, ensuring a balanced approach to strength development. Get ready to push your limits and achieve new personal records!
Muscle Engagement
Front
Back
MuscleSet
Chest
18.4%
Triceps
17.6%
Quadriceps
12.6%
Glutes
11.7%
Hamstrings
10.2%
Front Delts
7.7%
Lower Back
6.2%
Biceps
3.9%
Abs
3.4%
Upper Back
3.1%
Lats
2.5%
Adductors
2.3%
Forearms
0.5%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Squat (Barbell)
5
5 reps
80%
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 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
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 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Deadlift (Barbell)
4
3 reps
85%
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
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 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
2
Dip (Weighted)
1
3
10 reps
8 reps
RPE 10
RPE 8
3
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4
Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8
6
Front Squat (Barbell)
1
3
-1 reps
5-6 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
3 reps
80%
85%
2
Dip (Weighted)
1
3
8 reps
6 reps
RPE 10
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Front Squat (Barbell)
1
3
4-5 reps
3-4 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3 reps
1 reps
85%
90%
2
Dip (Weighted)
1
3
6 reps
5 reps
RPE 10
RPE 8
3
Tricep Pushdown (Cable)
3
6 reps
RPE 9
4
Bench Press (Dumbbell)
3
6 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 8
6
Front Squat (Barbell)
1
3
2-3 reps
1-2 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Dip (Weighted)
3
3 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6 reps
RPE 8
4
Bench Press (Dumbbell)
3
6 reps
RPE 8
5
Hammer Curl
3
6 reps
RPE 8
6
Front Squat (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
11-12 reps
8-10 reps
RPE 10
RPE 8
2
Push Up
2
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
2
20-30 reps
RPE 10
4
Rolling Tricep Extension (Dumbbell)
2
20-30 reps
RPE 10
5
Chest Fly (Dumbbell)
2
20-30 reps
RPE 10
6
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
4
9-10 reps
6-8 reps
RPE 10
RPE 8
2
Push Up
3
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
3
20-30 reps
RPE 10
4
Rolling Tricep Extension (Dumbbell)
3
20-30 reps
RPE 10
5
Chest Fly (Dumbbell)
3
20-30 reps
RPE 10
6
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5
7-8 reps
5-6 reps
RPE 10
RPE 8
2
Push Up
4
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
4
20-30 reps
RPE 10
4
Rolling Tricep Extension (Dumbbell)
4
20-30 reps
RPE 10
5
Chest Fly (Dumbbell)
4
20-30 reps
RPE 10
6
Sumo Deadlift (Barbell)
5
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 10
4
Rolling Tricep Extension (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
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 2
1
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
2
Dip (Weighted)
1 Set
3 Sets
10 Reps
8 Reps
@10
@8
3
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
4
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
5
Hammer Curl
4 Sets
10 Reps
@8
6
Front Squat (Barbell)
1 Set
3 Sets
-1 Reps
5-6 Reps
@10
@8
Day 3
1
Bench Press (Close Grip)
1 Set
3 Sets
11-12 Reps
8-10 Reps
@10
@8
2
Push Up
2 Sets
AMRAP
@10
3
Bicep Curl (Dumbbell)
2 Sets
20-30 Reps
@10
4
Rolling Tricep Extension (Dumbbell)
2 Sets
20-30 Reps
@10
5
Chest Fly (Dumbbell)
2 Sets
20-30 Reps
@10
6
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Mike F.Age 47, Man
a year ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Great program!