logo
BoostcampPNG

Nuckols Stronger by Science Squat 3x Int/Adv

by Mike F.
7 athletes joined

Program Description

Greg Nuckols Stronger by Science Squat 3x Intermediate/Advanced specialization program. Includes Deadlift Beginning 3x and Bench Intermediate 1x

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2024 10:42
  • Last Edited
    Jun 18, 2025 11:21

Summary

Unlock your strength potential with the Nuckols Stronger by Science Squat program, designed for intermediate to advanced lifters. Over the course of 4 weeks, you'll train three times a week, focusing on key lifts like low bar squats, bench presses, and deadlifts to build muscle and enhance your power. Each session is structured to challenge you with varying intensities and rep ranges, ensuring continuous progress and adaptation. Get ready to elevate your squat game and achieve new personal bests!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
10 reps
RPE 10
2
Squat (Low Bar)
3
7-8 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
80%
4
Bench Press (Barbell)
3
8-10 reps
70%
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
8
Deadlift (Barbell)
15
1 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8 reps
RPE 10
2
Squat (Low Bar)
3
5-6 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
85%
4
Bench Press (Barbell)
3
6-8 reps
70%
5
Tricep Pushdown (Cable)
4
8 reps
RPE 8
6
Chest Fly (Dumbbell)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
8
Deadlift (Barbell)
15
1 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 10
2
Squat (Low Bar)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
3
1 reps
5 reps
90%
80%
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8
5
Chest Fly (Dumbbell)
5
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8 reps
RPE 8
7
Deadlift (Barbell)
15
1 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
100%
3
Tricep Pushdown (Cable)
2
8 reps
RPE 8
4
Chest Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Front Squat (Barbell)
1
6 reps
RPE 9
3
Deadlift (Barbell)
10
1 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4 reps
RPE 8
2
Front Squat (Barbell)
1
4 reps
RPE 9
3
Deadlift (Barbell)
10
1 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2 reps
RPE 8
2
Front Squat (Barbell)
1
2 reps
RPE 9
3
Deadlift (Barbell)
10
1 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
5 reps
50%
2
Deadlift (Barbell)
5
1 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
55%
2
Deadlift (Barbell)
5
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
3 reps
60%
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
95%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
2 reps
65%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
1 Set
10 Reps
@10
2
Squat (Low Bar)
3 Sets
7-8 Reps
@8
3
Bench Press (Barbell)
3 Sets
5 Reps
80%
4
Bench Press (Barbell)
3 Sets
8-10 Reps
70%
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
6
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
8
Deadlift (Barbell)
15 Sets
1 Reps
60%
Day 2
1
Front Squat (Barbell)
1 Set
6 Reps
@8
2
Front Squat (Barbell)
1 Set
6 Reps
@9
3
Deadlift (Barbell)
10 Sets
1 Reps
70%
Day 3
1
Squat (Paused)
6 Sets
5 Reps
50%
2
Deadlift (Barbell)
5 Sets
1 Reps
80%