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Nuckols Stronger by Science Squat 3x Int/Adv

by Mike F.
4 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
    Sep 30, 2024 11:59
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (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%