Program Description
Candito for Squat/Deads Greg Nuckols 3x/bench slapped in place Well thought out "accessories" for bodybuilding. IMPORTANT: Percentages of Close Grip & Stiff Legged Deadlift are based off of your Bench & Deadlift 1rm. Enter the SAME 1RM as their respective lifts. + Small deload on squats for Week 5 after DL AMRAP. It is optional to do squats on that day + There is no week 5 of the GN program so I've added a max day in which you can try your new projected 1RM (or 97.5% of) based off of your week 4 AMRAP. You will need to eat and sleep a lot. Reduce chest/tricep volume if you are going into workouts sore. Can replace close grip bench with pause close grip larsen press
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedMay 27, 2025 07:24
- Last EditedMay 27, 2025 07:24
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
2
8 reps
60%
3
Bench Press (Close Grip)
1
AMRAP
60%
4
Lat Pulldown (Neutral Grip)
1
2
5-8 reps
8-12 reps
-
-
5A
Preacher Curl (EZ Bar)
2
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
6 reps
80%
75%
2
Bench Press (Close Grip)
2
6 reps
65%
3
Bench Press (Close Grip)
1
AMRAP
60%
4
Lat Pulldown (Neutral Grip)
1
2
5-8 reps
8-12 reps
-
-
5A
Preacher Curl (EZ Bar)
2
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
70%
2
Bench Press (Close Grip)
2
4 reps
70%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Lat Pulldown (Neutral Grip)
1
2
5-8 reps
8-12 reps
-
-
5A
Preacher Curl (EZ Bar)
2
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
70%
2
Bench Press (Close Grip)
3
3 reps
75%
3
Lat Pulldown (Neutral Grip)
1
2
5-8 reps
8-12 reps
-
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
65%
2
Lat Pulldown (Neutral Grip)
1
1
5-8 reps
8-12 reps
-
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Leg Extension
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Barbell)
5
3 reps
-
3
Stiff Leg Deadlift
3
8 reps
62.5%
4
Leg Extension
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
85%
2
Deadlift (Barbell)
2
3-6 reps
87.5%
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
87.5%
90%
92.5%
2
Stiff Leg Deadlift
2
6 reps
67.5%
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
97.5%
2
Deadlift (Barbell)
2
6 reps
80%
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Abs Crunch (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
1 reps
50%
60%
70%
80%
85%
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Seated Overhead Press (Smith Machine)
1
2
5-8 reps
8-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
5-8 reps
8-12 reps
-
-
5A
French Press
2
8-15 reps
-
5B
Alternating Dumbbell Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
75%
80%
85%
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Seated Overhead Press (Smith Machine)
1
2
5-8 reps
8-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
5-8 reps
8-12 reps
-
-
5A
French Press
2
8-15 reps
-
5B
Alternating Dumbbell Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
2
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Seated Overhead Press (Smith Machine)
1
2
5-8 reps
8-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
5-8 reps
8-12 reps
-
-
5A
French Press
2
8-15 reps
-
5B
Alternating Dumbbell Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
80%
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Seated Overhead Press (Smith Machine)
1
2
5-8 reps
8-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
5-8 reps
8-12 reps
-
-
5A
French Press
2
8-15 reps
-
5B
Alternating Dumbbell Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
2
Seated Overhead Press (Smith Machine)
1
1
5-8 reps
8-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Lat Pulldown (Machine)
2
6-10 reps
-
5A
French Press
2
8-15 reps
-
5B
Alternating Dumbbell Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Wide Grip Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
-
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-12 reps
-
6A
Chest Fly (Cable)
2
8-15 reps
-
6B
Reverse Cable Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Wide Grip Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
-
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-12 reps
-
6A
Chest Fly (Cable)
2
8-15 reps
-
6B
Reverse Cable Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Wide Grip Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
-
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-12 reps
-
6A
Chest Fly (Cable)
2
8-15 reps
-
6B
Reverse Cable Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Wide Grip Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
-
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-12 reps
-
6A
Chest Fly (Cable)
2
8-15 reps
-
6B
Reverse Cable Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Wide Grip Lat Pulldown
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
1
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
1
-
-
5A
Incline Curl (Dumbbell)
2
6-10 reps
-
5B
Skull Crusher (Barbell)
2
6-12 reps
-
6A
Chest Fly (Cable)
1
8-15 reps
-
6B
Reverse Cable Fly
1
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
8 reps
70%
3
Leg Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Lying Leg Raise
2
5-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
82.5%
2
Squat (Barbell)
10
3 reps
-
3
Stiff Leg Deadlift
3
8 reps
65%
4
Leg Curl
3
8-12 reps
-
5
Lateral Raise (Machine)
3
6-12 reps
-
6
Lying Leg Raise
2
5-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
87.5%
2
Stiff Leg Deadlift
1
8 reps
70%
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Lying Leg Raise
2
5-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
92.5%
2
Squat (Barbell)
1
1-2 reps
95%
3
Deadlift (Barbell)
1
3 reps
92.5%
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Deadlift (Barbell)
1
1-2 reps
95%
6
Lying Leg Raise
2
5-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
97.5%
2
Squat (Barbell)
3
5 reps
50%
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Lying Leg Raise
2
5-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
RPE 5
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)4 Sets
6 Reps
80%
2
Deadlift (Barbell)2 Sets
6 Reps
80%
3
Leg Extension3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
-
5
Abs Crunch (Machine)2 Sets
6-12 Reps
-
Day 4
1
Incline Treadmill1 Set
30 mins
@5
Day 6
1
Squat (Barbell)4 Sets
8 Reps
70%
2
Deadlift (Barbell)2 Sets
8 Reps
70%
3
Leg Curl3 Sets
8-12 Reps
-
4
Lateral Raise (Machine)3 Sets
6-12 Reps
-
5
Lying Leg Raise2 Sets
5-20 Reps
-
Day 7
1
Incline Treadmill1 Set
30 mins
@5
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
1 Reps
50%
60%
70%
80%
85%
2
Lat Pulldown (Machine)3 Sets
6-10 Reps
-
3
Seated Overhead Press (Smith Machine)1 Set
2 Sets
5-8 Reps
8-12 Reps
-
-
4
Chest Supported Row (Machine)1 Set
2 Sets
5-8 Reps
8-12 Reps
-
-
5A
French Press2 Sets
8-15 Reps
-
5B
Alternating Dumbbell Curl2 Sets
8-15 Reps
-
Day 5
1
Bench Press (Barbell)2 Sets
3 Reps
80%
2
Wide Grip Lat Pulldown1 Set
2 Sets
6-10 Reps
8-12 Reps
-
-
3
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
4
Seated Wide-Grip Row (Cable)3 Sets
-
-
5A
Incline Curl (Dumbbell)3 Sets
6-10 Reps
-
5B
Skull Crusher (Barbell)3 Sets
6-12 Reps
-
6A
Chest Fly (Cable)2 Sets
8-15 Reps
-
6B
Reverse Cable Fly2 Sets
8-15 Reps
-
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
75%
2
Bench Press (Close Grip)2 Sets
8 Reps
60%
3
Bench Press (Close Grip)1 Set
AMRAP
60%
4
Lat Pulldown (Neutral Grip)1 Set
2 Sets
5-8 Reps
8-12 Reps
-
-
5A
Preacher Curl (EZ Bar)2 Sets
6-10 Reps
-
5B
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-
6
Reverse Pec Deck3 Sets
8-15 Reps
-