Nuckols Stronger by Science General Beginner Prog.

by Mike F.

2 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
Jul 05, 2025 01:38

Summary

Embark on a transformative 4-week journey with the Nuckols Stronger by Science General Beginner Program, designed for those ready to build a solid foundation in strength training. Committing just three days a week, you'll engage in essential compound lifts like squats, deadlifts, and bench presses, targeting major muscle groups to maximize your gains. This program emphasizes progressive overload and includes varied rep schemes to keep your workouts challenging and effective. Step into the gym with confidence and watch your strength soar!

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4.8 Stars with 10, 000+ Ratings

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

Squat (Barbell)

6 reps

75%

Bench Press (Barbell)

5 reps

3 reps

80%

85%

Bench Press (Barbell)

AMRAP

85%

Hammer Curl

10 reps

RPE 8

Deadlift (Barbell)

1 reps

60%

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

3 reps

80%

85%

Bench Press (Barbell)

AMRAP

85%

Hammer Curl

10 reps

RPE 8

Deadlift (Barbell)

1 reps

65%

Day 1

Squat (Barbell)

1 reps

85%

Bench Press (Barbell)

3 reps

1 reps

85%

90%

Bench Press (Barbell)

AMRAP

90%

Hammer Curl

8 reps

RPE 8

Deadlift (Barbell)

1 reps

55%

Day 1

Squat (Barbell)

3 reps

70%

Bench Press (Barbell)

3 reps

70%

Hammer Curl

8 reps

RPE 8

Day 2

Squat (Barbell)

8 reps

6 reps

RPE 10

RPE 8

Deadlift (Barbell)

1 reps

70%

Day 2

Squat (Barbell)

5 reps

4 reps

RPE 10

RPE 8

Deadlift (Barbell)

1 reps

75%

Day 2

Squat (Barbell)

3 reps

2 reps

RPE 10

RPE 8

Deadlift (Barbell)

1 reps

65%

Day 2

Squat (Barbell)

1 reps

RPE 10

Day 3

Bench Press (Close Grip)

12 reps

10 reps

RPE 10

RPE 8

Bicep Curl (EZ Bar)

12-15 reps

RPE 8

Pull-Up (Assisted)

12-15 reps

RPE 8

Lat Pulldown

12-15 reps

RPE 8

Deadlift (Barbell)

1 reps

80%

Day 3

Bench Press (Close Grip)

10 reps

8 reps

RPE 10

RPE 8

Bicep Curl (EZ Bar)

12-15 reps

RPE 8

Pull-Up (Assisted)

12-15 reps

RPE 8

Lat Pulldown

12-15 reps

RPE 8

Deadlift (Barbell)

1 reps

85%

Day 3

Bench Press (Close Grip)

8 reps

6 reps

RPE 10

RPE 8

Bicep Curl (EZ Bar)

12-15 reps

RPE 8

Pull-Up (Assisted)

12-15 reps

RPE 8

Lat Pulldown

12-15 reps

RPE 8

Deadlift (Barbell)

1 reps

90%

95%

100%

Day 3

Bench Press (Barbell)

1 reps

RPE 10

Bicep Curl (EZ Bar)

12-15 reps

RPE 8

Pull-Up (Assisted)

12-15 reps

RPE 8

Lat Pulldown

12-15 reps

RPE 8

Day 1

Squat (Barbell)

6 Sets

6 Reps

75%

Bench Press (Barbell)

4 Sets

1 Set

5 Reps

3 Reps

80%

85%

Bench Press (Barbell)

1 Set

AMRAP

85%

Hammer Curl

4 Sets

10 Reps

Deadlift (Barbell)

15 Sets

1 Reps

60%

Day 2

Squat (Barbell)

1 Set

3 Sets

8 Reps

6 Reps

@10

Deadlift (Barbell)

10 Sets

1 Reps

70%

Day 3

Bench Press (Close Grip)

1 Set

3 Sets

12 Reps

10 Reps

@10

Bicep Curl (EZ Bar)

2 Sets

12-15 Reps

Pull-Up (Assisted)

2 Sets

12-15 Reps

Lat Pulldown

2 Sets

12-15 Reps

Deadlift (Barbell)

5 Sets

1 Reps

80%