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Nuckols Stronger by Science General Beginner Prog.

by Mike F.
1 athletes joined

Program Description

Greg Nuckols Stronger by Science Squat 2x Bench 2x Deadlift 3x Beginner program. Visit Stronger by Science website to sign up for free material on this program.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2024 09:23
  • Last Edited
    Aug 30, 2024 04:02
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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)
6
6 reps
75%
2
Bench Press (Barbell)
4
1
5 reps
3 reps
80%
85%
3
Bench Press (Barbell)
1
AMRAP
85%
4
Hammer Curl
4
10 reps
RPE 8
5
Deadlift (Barbell)
15
1 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
2
3
5 reps
3 reps
80%
85%
3
Bench Press (Barbell)
1
AMRAP
85%
4
Hammer Curl
3
10 reps
RPE 8
5
Deadlift (Barbell)
15
1 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
85%
2
Bench Press (Barbell)
3
2
3 reps
1 reps
85%
90%
3
Bench Press (Barbell)
1
AMRAP
90%
4
Hammer Curl
3
8 reps
RPE 8
5
Deadlift (Barbell)
15
1 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
5
3 reps
70%
3
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
6 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
10
1 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
10
1 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
2 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
10
1 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
12 reps
10 reps
RPE 10
RPE 8
2
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 8
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Deadlift (Barbell)
5
1 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
8 reps
RPE 10
RPE 8
2
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 8
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Deadlift (Barbell)
5
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
8 reps
6 reps
RPE 10
RPE 8
2
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 8
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
95%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
3
Pull-Up (Assisted)
3
12-15 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
6 Sets
6 Reps
75%
2
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
3 Reps
80%
85%
3
Bench Press (Barbell)
1 Set
AMRAP
85%
4
Hammer Curl
4 Sets
10 Reps
@8
5
Deadlift (Barbell)
15 Sets
1 Reps
60%
Day 2
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
@10
@8
2
Deadlift (Barbell)
10 Sets
1 Reps
70%
Day 3
1
Bench Press (Close Grip)
1 Set
3 Sets
12 Reps
10 Reps
@10
@8
2
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@8
4
Lat Pulldown
2 Sets
12-15 Reps
@8
5
Deadlift (Barbell)
5 Sets
1 Reps
80%